Your nutritional needs change as you age. I turn forty next year, so I want to do a better job of looking after my health! But its hard knowing where to start. I thought perhaps getting a base line of my current vitamin levels would be advisable. Hopefully then I can keep my energy levels up and give my immunity a much-needed boost.
Check How You Are Doing
Just remember before taking a supplement, check they will work alongside any medication you might be taking. Just altering the food you eat instead might be a safer option.
Calcium
Apparently, women need 20% more calcium once they reach 50, I will have to make sure the wife stocks up on yoghurt and milk. Men need that extra amount a fair bit later at 70. Dairy products help with your calcium intake or if you are vegan try leafy greens, pulses, sesame seeds and dried fruit. The body must have its calcium needs met to keep bones strong.
Vitamin D
Sunlight and vitamin D go hand in hand. But as you age your body does not do such a good job converting sunshine into vitamin D! This is because your skin generally thins with age. If your test results give any indication that your vitamin D levels are low, you can try and work on your diet to make up for less vitamin D from the sunlight instead. Still aim to get outdoors for 20 minutes too as some vitamin D will be absorbed.
Iron
It is worth noting that drinking tea or coffee stops iron being as absorbed as well. Age UK said that an “iron deficiency in patients over 50 can be the first sign of an underlying health problem.” Depending on what your test results reveal it might be worth having further tests just in case. Many years ago my wife’s midwife encouraged her to have steak, spinach and mars bars! But brown rice, soybeans and apricots are also rich in iron.
Vitamin B12
As you age its harder to absorb B12 from your food. You need to look at foods that are rich in vitamin B12 so you can enough. Meat, fish, eggs, and low-fat dairy. Organ meats are especially high but not for everyone. Make sure you get plenty of vitamin B12 as it helps with many age-related conditions such as osteoporosis and heart disease.
Magnesium
Magnesium deficiency can speed up aged related diseases. It also speeds up the absorption of calcium which is handy when you need so much more as you age. You really need to use every trick in the book to get your body to work as efficiently as possible. Spinach, broccoli, brazil nuts and pumpkin seeds are all good sources.
By tweaking your diet so it meets your nutritional needs from the results of your test you can be feel much healthier even with everything old age throws at you!