"Should I take supplements? Or not?"… 5 things you should definitely take as you age.

As we age, the number of medications we take daily increases. While supplements aren't a panacea, they can make a difference when combined with a healthy diet. This is because they provide the body with nutrients it can't obtain from food as we age.

"It would be great if everyone could eat fruits and vegetables, whole grains, lean proteins, and get everything they need from food, but unfortunately, sometimes the food we eat isn't the highest quality," nutrition expert Kara Bernstein told Fortune. "So, we might not be getting all the nutrients we need from food." She also shared her top five supplements people should take for health and longevity.

 

Calcium supplements for strong bones

 

The body needs calcium to build and maintain healthy bones. The heart, muscles, and nerves also need calcium to function properly. Before age 50, you should consume 1,200 mg of calcium per day, and after age 50, you should consume up to 1,500 mg per day.

“If you’re not getting enough from your diet, consider taking a calcium supplement,” Bernstein said. “In addition to calcium supplements, I recommend eating at least two servings of dairy products, eating plenty of green leafy vegetables, and most importantly, doing resistance training to protect your bones.”

 

Vitamin D supplements that your body can't make

 

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

The body doesn't produce vitamin D naturally, so people must obtain it through sunlight, food, or supplements. The recommended daily allowance is 600 IU for people under 70, increasing to 800 IU after age 70. "As we age, most of us stop absorbing vitamin D," Bernstein said.

 

Probiotic supplements that block bad bacteria

 

Poor gut health can lead to gastrointestinal problems, fatigue, skin conditions, and autoimmune problems. Probiotics help maintain a healthy balance of good bacteria in the gut and keep bad bacteria at bay. Probiotics can be obtained through fermented foods like yogurt, kefir, kombucha, miso, tempeh, and kimchi, as well as supplements.

“We know that when you have good gut health, everything else follows: inflammation, brain fog, weight loss, sleep, depression, etc.,” Bernstein said. “Taking supplements can help you build a ton of probiotics in your gut, which can help you stay healthy, lose weight, and lower your cholesterol.”

 

Magnesium supplements to combat depression

 

Magnesium is important for mood, sleep, nervous system regulation, muscle health, overall energy, and even DNA repair. People with low magnesium levels are also at higher risk for heart disease, high blood pressure, type 2 diabetes, and osteoporosis. People over 30 should consume 320 to 420 milligrams of magnesium daily. "People with magnesium deficiency tend to be more depressed," Bernstein said.

 

Easy multivitamin

 

A multivitamin is an easy way to get a variety of nutrients at once. "I always say a multivitamin is like an insurance policy," Bernstein said. "I recommend a general multivitamin for all ages."

 

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I'm taking a multivitamin regularly.

I ate it with Centrum before ordering yesterday too

 

I don't know if I'll upload it today