Une alimentation équilibrée est cruciale pour la santé à chaque étape de la vie, mais l’attention portée à la nutrition devient encore plus essentielle avec l’âge. Les personnes âgées sont particulièrement à risque de carences en vitamines. Parmi les nutriments clés recommandés, figurent le magnésium, les vitamines B, le calcium, la vitamine D, les acides gras oméga-3 et le zinc, qui soutiennent la santé osseuse et immunitaire. Il est conseillé de consulter un médecin avant de commencer des compléments.
Maintaining a nutritious diet is essential throughout life, but it becomes even more critical as we age to support various aspects of health, including bone strength and immune function. This is especially pertinent for older adults, who often face a higher risk of vitamin deficiencies compared to younger individuals.
While most people can meet their vitamin and mineral needs through a well-rounded diet, healthcare providers might suggest supplements or multivitamins, particularly for those taking medications that may deplete essential nutrients or who have dietary restrictions that limit certain food groups.
To assist in identifying which vitamins and minerals are particularly beneficial for healthy aging, we consulted with nutrition experts for their insights.
1. Magnesium
Magnesium is vital for several bodily functions, including maintaining muscle strength, regulating blood sugar levels, and supporting heart health. According to Dr. Jacob Teitelbaum, an expert in integrative medicine, magnesium is essential for over 300 biochemical reactions in the body. While an unprocessed diet might provide around 600 mg of magnesium daily, the typical American diet often supplies only about 250 mg after processing. For adults, the recommended daily intake of magnesium is between 400 and 420 mg for men and 310 to 320 mg for women, with higher requirements for pregnant or breastfeeding individuals.
Low magnesium levels can increase the risk of metabolic syndrome, leading to serious health issues such as heart disease, strokes, and dementia. Symptoms of deficiency may include fatigue and muscle pain.
Magnesium can be found in various foods, including nuts, seeds, whole grains, and green leafy vegetables such as spinach. Interestingly, dark chocolate is also a source. Dr. Peter Brukner notes that some older adults or those on certain medications, like diuretics, might require magnesium supplements, but excessive intake can lead to gastrointestinal problems.
2. B Vitamins
A diverse range of B vitamins, particularly B12 and folate, is necessary for maintaining health in aging individuals. Vitamin B12 works alongside folate to generate new cells, including blood and nerve cells. Although the requirement for B12 doesn’t increase with age, absorption efficiency tends to decline. Dr. Brukner explains this is due to decreased stomach acid production, which is necessary for nutrient absorption.
B vitamins are crucial for energy metabolism, and insufficient levels can adversely affect health, potentially leading to increased risks of dementia and cardiovascular events, particularly in those with high homocysteine levels. Symptoms of B12 deficiency can include weakness, lack of appetite, and numbness.
Foods such as meat, fish, and eggs are rich sources of B12. For those not consuming these foods, fortified cereals and nutritional yeast can be good alternatives. Dr. Brukner suggests that older adults, especially those with digestive issues or taking medications that reduce stomach acid, may need to consider B12 supplements.
3. Calcium
Calcium is especially vital for older adults at risk of osteoporosis and bone loss. The National Institute on Aging recommends 1,000 mg daily for men aged 51 to 70 and 1,200 mg for men 71 and older. Women aged 51 and up should also aim for 1,200 mg per day.
Calcium is well-known for its role in strengthening bones and is essential for proper muscular function. As people age, their capacity to absorb calcium from food diminishes, potentially weakening bones. Dairy products like milk, yogurt, and cheese are natural sources of calcium, as well as kale, tofu, salmon, almonds, and spinach.
If dietary intake of calcium is insufficient, Dr. Brukner advises considering supplements, but cautions against excessive intake, which can lead to kidney stones. Consultation with a healthcare provider is recommended.
4. Vitamin D
Commonly referred to as the « sunshine vitamin, » vitamin D is primarily obtained through skin exposure to sunlight. However, during the winter months or for those living in less sunny climates, deficiencies may arise. Adequate vitamin D levels are essential for calcium absorption, thus playing a significant role in bone health.
Fatty fish like salmon and mackerel, as well as fortified dairy and cereals, are additional sources of vitamin D. For individuals facing bone loss or at risk for osteoporosis, supplementation may be necessary. Dr. Teitelbaum points out that vitamin D is also crucial for immune function, with low levels linked to autoimmune disorders and increased susceptibility to infections and certain cancers.
5. Omega-3 Fatty Acids
Omega-3 fatty acids are essential for numerous bodily functions, particularly for heart and brain health. Since the body cannot produce sufficient omega-