8 Vitamins & Minerals To Support Healthy Aging

Whether you’re in your 20s or 30s and starting to plan for the future or enjoying your 60s and 70s, it’s crucial to ensure you have the right vitamins and minerals to keep you feeling vibrant and active. As you age, your nutritional needs change, but there are specific vitamins and minerals that have a proven track record of supporting various aspects of healthy aging, such as maintaining muscle and bone health and supporting brain function.

You can obtain these essential nutrients through your diet, by taking supplements, or a combination of both. Depending on your lifestyle, food preferences, and other factors, certain forms and sources of nutrients may be more suitable for you. Check out some of the most popular nutrients, minerals, and vitamins for aging below.

Vitamin D

Vitamin D is important for supporting immune health and maintaining healthy bones, teeth, and muscles. While the sun is the primary source of vitamin D, if you live in a cloudier climate, you may consider supplementation to ensure you’re getting enough of this vital vitamin.

Calcium

Calcium is important for everyone, but women, in particular, should pay attention to their calcium intake and include it in their daily diet. Calcium supports healthy bones, teeth, and muscle function. Dairy products and leafy greens are excellent dietary sources of calcium, but if you follow a vegan lifestyle or are lactose intolerant, make sure your multivitamin contains a good source of calcium or consider a separate calcium supplement.

Magnesium

Magnesium is a mineral that supports muscle function and relaxation. It’s beneficial for anyone, but especially for those leading an active, exercise-heavy lifestyle. As exercise is crucial for healthy aging and overall well-being, incorporating magnesium into your workout routine can help support your hardworking muscles.

CoQ10

CoQ10 (coenzyme Q10) is a nutrient that supports cardiovascular health and cellular energy. However, its levels may decline as you age. It can be found in meat, fatty fish, nuts, and avocados, but many people also choose to take it as a supplement.

Vitamin C

Vitamin C not only supports immune health and provides antioxidant protection but also helps strengthen collagen for healthy skin, which becomes increasingly important as you age.

Vitamin B12

Among the B-vitamins, vitamin B12 is particularly important as you age. Your body may have difficulty absorbing B12 from food as easily in later years. Since B12 supports red blood cell growth, nerve function, and DNA, it’s worth considering supplementation after the age of 50.

Omega-3

Omega-3 fatty acids are not vitamins or minerals, but they play an essential role in your well-being as you age. Omega-3s help maintain healthy blood triglyceride levels (already within the normal range), support heart health, skin health, joint health, and eye health.

Potassium

Potassium is a vital mineral present in all tissues of your body. It can be found in foods like bananas, spinach, and avocados. Potassium is important for maintaining electrolyte balance, which regulates heart and muscle contraction.