As we age, our bodies naturally change. The various changes they undergo in the second half of life can have a serious impact on nutrient absorption, metabolism, and overall health. 

A well-balanced diet is essential for seniors to meet their nutritional needs, but it is not always enough by itself. When used properly, dietary supplements can help to fill in the gaps and support optimal health and wellbeing at all stages of life. 

In honor of National Senior Health & Fitness Day on May 29th, we have compiled this list of five of the most important nutritional supplements for seniors to consider. 

Calcium

Bone density naturally declines over time, putting seniors at a higher risk of conditions such as osteoporosis as well as breaks and fractures. This means that taking active steps to maintain bone health becomes increasingly important as we age.

Calcium plays an essential role in building and maintaining strong bones and reducing the risk of fractures.

Many people find it difficult to get an adequate intake of calcium from dietary sources alone, particularly those who are lactose intolerant, vegan, or follow a dairy-free diet. Calcium supplements can help to bridge this gap and support bone health.

How much calcium we need per day varies slightly according to sex, age, and bodyweight. As a general guideline, the National Institutes of Health recommend around 1000 mg per day for men and 1200 mg per day for women after the age of 50. 

Vitamin D

Vitamin D plays a crucial role in calcium absorption in the gut, making it another essential ingredient in maintaining good bone health. Vitamin D also helps to support immune function, cardiovascular health, and mood regulation. 

However, exposure to sunlight is the main source of vitamin D and many people struggle to get enough, particularly those who live in colder and darker climates. In these situations, supplementing with vitamin D can help.

The recommended daily intake for vitamin D is around 15 mcg per day for adults over 50, going up to 20 mcg after 70. 

Endur’s Cal-Mag supplements contain both calcium and vitamin D. 

Omega-3 Fatty Acids

Omega-3 fatty acids are a type of polyunsaturated (healthy) fat. They play a vital role in, amongst other things, brain health, heart health, and immune function. As we age, omega-3 fatty acids become even more important due to their role in maintaining good cognitive function, reducing the risk of cardiovascular disease, and managing various age-related conditions such as arthritis.

Sources of omega-3 fatty acids include fatty fish such as salmon, mackerel, and sardines, as well as flaxseeds, chia seeds, and walnuts. However, many people may not consume enough of these foods to meet their omega-3 needs through diet alone. Supplementing with omega-3 fatty acids, particularly EPA (eicosapentaenoic acid) and DHA (docosahexaenoic acid) can help to bridge this gap. 

Experts recommend that those over 50 aim to consume around 1.6 g of omega-3 per day for men and 1 g for women. 

Vitamin B12

Vitamin B12 plays a crucial role in maintaining nerve function, producing red blood cells, and creating DNA. As we age, our bodies’ ability to absorb vitamin B12 from food naturally decreases, leading to a higher prevalence of deficiency among seniors.

Insufficient levels of vitamin B12 can cause a range of symptoms including fatigue, weakness, memory problems, and nerve damage. 

B12 primarily comes from animal foods such as meat, fish, poultry, eggs, and dairy products. This means that deficiencies are more common amongst those who are vegetarian or vegan. Supplementing with vitamin B12 can also help to prevent deficiency and support overall health and wellbeing, particularly later in life. 

Experts recommend that adults try to consume around 2.4 mcg per day.

Magnesium

Magnesium is an essential mineral involved in over 300 vital functions in the body including energy production, muscle and nerve function, blood glucose control, and bone health. Dietary sources of magnesium include leafy green vegetables, nuts, seeds, and whole grains.

Magnesium deficiencies are common in older people, and symptoms can include sleep disorders, hyperemotionality, and cognitive difficulties. A magnesium deficiency can also impair the immune response. 

Exact magnesium supplementation needs will vary for each individual but experts recommend around 420 mg per day for men over 50 and around 320 mg per day for women in the same age group. 

Are Supplements Right for You? 

Nutritional supplements can play a valuable role in supporting senior health and fitness. However, it's important to consult your healthcare professional before starting any new supplement regimen, especially if you have existing health conditions or are taking any medications that may interact with supplements.