As you get older, the number of medications you take daily also increases. Supplements are not a cure-all, but when taken alongside a healthy diet, they can make a difference. This is because, with age, the body needs nutrients that cannot be obtained from food alone.

Nutrition expert Kara Bernstein stated in an interview with Fortune, "It would be ideal if everyone ate fruits, vegetables, whole grains, and low-fat proteins, and obtained all necessary nutrients from food, but unfortunately, the quality of the food we eat is not always the best," and "Therefore, we may not be able to get all nutrients from food." He introduced the top five supplements that people should take for health and longevity.

 

Calcium supplement for strong bones

 

The body needs calcium to build and maintain healthy bones. Calcium is also necessary for the proper functioning of the heart, muscles, and nerves. Before age 50, you should consume 1,200 mg of calcium daily, and after age 50, the maximum daily intake should be 1,500 mg.

Burnstein said, "If you are not getting enough from your diet, it is good to take calcium supplements," and added, "In addition to calcium supplements, I recommend consuming dairy products more than twice a week, eating plenty of green leafy vegetables, and most importantly, engaging in resistance training to protect your bones."

 

Vitamin D supplement that the body cannot produce

 

Vitamin D supports anti-inflammatory, antioxidant, immune health, and muscle function, and has neuroprotective effects. Vitamin D supplements help the body build healthy bones.

Since the body does not naturally produce vitamin D, people must obtain it through sunlight, food, or dietary supplements. The daily recommended amount for individuals under 70 is 600 IU, and it increases to 800 IU after age 70. Bernstein stated, "As we age, most of us no longer absorb vitamin D."

 

Probiotic supplement that blocks harmful bacteria

 

If your gut health is poor, it can lead to gastrointestinal disorders, fatigue, skin issues, and autoimmune problems. Probiotics help maintain the balance of good bacteria in the gut, supporting overall health and blocking harmful bacteria. You can obtain probiotics through fermented foods and supplements such as yogurt, kefir, kombucha, miso, tempeh, and kimchi.

Bernstein said, "He knows that good gut health leads to everything else, including inflammation, brain fog, weight loss, sleep, and depression," and added, "Taking supplements greatly increases the production of probiotics in the gut, which helps improve health, reduce weight, and lower cholesterol."

 

Magnesium supplement to prevent depression

 

Magnesium is important for mood, sleep, nervous system regulation, muscle health, overall energy, and even DNA repair. People with magnesium levels below the normal range are at higher risk for heart disease, hypertension, type 2 diabetes, and osteoporosis. People over 30 should consume 320 to 420 mg of magnesium daily. Bernstein said, "People deficient in magnesium tend to have more severe depression."

 

Convenient multivitamin

 

Multivitamins are a way to easily consume a variety of nutrients at once. Bernstein said, "I always say that multivitamins are like a kind of insurance policy. I recommend general multivitamins for all age groups."

 

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I am consistently taking a multivitamin.

I also eat with Centrium before ordering yesterday.

 

I wonder if I will upload it today.