Getting older is a concern that everybody has. But this can be down to the fact that people may worry about feeling frail or weak. The reason is not necessarily down to getting older, but the lack of nutrients as you age. Getting adequate nutrition as you get older can be a constant task, and it’s good to remember that, as you could be more prone to illnesses like heart disease and cancer, it’s important to prioritize getting peak nutrition. As your body ages, it becomes less efficient at absorbing nutrients, and this means that you need to find the most common deficiencies. What follows are some common nutritional deficiencies and how you can help your body by identifying them.
This is an antioxidant that your body produces naturally, but the levels decrease as you get older. Lower COQ10 levels have been found in people with certain conditions such as heart disease. Luckily, COQ10 is found in a lot of foods, but there are also supplements of COQ10, as well as other critical coenzymes such as NAD+ (nicotinamide adenine dinucleotide) which helps with many metabolic processes.
This is crucial for creating red blood cells. As we get older, it becomes more of a challenge to absorb B12. Even if you have adequate amounts of it in your diet, you may struggle to absorb it, which is why you need to eat more foods rich in vitamin B12, such as eggs, poultry, fish, and meat. You may also want to ask your doctor if you should take a B12 supplement.
Vitamin D is a vital nutrient that many people are lacking, no matter their age. Vitamin D is integral to so many processes — it can help the body to maintain its bone density, absorb calcium, and can prevent osteoporosis. Vitamin D can also protect against some chronic diseases and have a positive impact on your immune system. Very few foods contain Vitamin D, but fish like tuna and salmon contain some Vitamin D. The best way to get Vitamin D is to head out into the sun. If this is not possible, you should take a high-quality Vitamin D supplement. The general rule of thumb is to take 1000 IU per 25 pounds of body weight.
This is one of the most important minerals. As you start to take a magnesium supplement, you might notice your sleep quality improve. Magnesium plays a key role in multiple physiological processes. Many people struggle to absorb magnesium as they get older, especially if they are taking medications such as diuretics. Magnesium is found in many unprocessed foods, such as vegetables, beans, and fresh fruit.
Water may not seem to be a deficiency in the medical sense, but it’s important to remember that, as you get older, your sense of thirst may decline. If you’re taking certain medicines, you run the risk of becoming dehydrated. The general rule is to drink between 3 and 5 large glasses of water every day. It’s also important to look at the color of your urine as a benchmark — the color should be pale yellow. As water is so important for many different processes in the body, it should be a top priority, no matter your age.