Despite our cultural obsession with eternal youth and our constant quest for anti-aging products, nothing can really stop the hands of time from turning. The process of aging is inevitable for all of us, but our lifestyles can influence how fast and how well we age. However, even if you eat the most varied healthy diet and stay physically active, the years do add up in ways that we often don’t realize. In most cases, nutritional deficiencies start to develop after age 40 because of changes in our metabolism. This is why it’s easier to lose muscle mass and gain weight, while you might struggle to gain muscle mass and lose weight from this point on. After you cross 40, there’s also a higher risk of a variety of chronic diseases, many of which are linked to nutritional deficiencies. This is why it’s so important to look for good quality supplements for men or women, sooner rather than later.
When picking your supplements, make sure to choose those with vitamins and nutrients that people in their 40s need.
5 Essential Vitamins for Anyone Aged 40 or Over
Vitamin B12 – Deficiencies in B12 are extremely common worldwide, including in the United States, where up to 20 percent of the population is affected. This issue predominantly impacts older adults, as B12 absorption declines due to a reduction in stomach acids that occurs with age. Additionally, many of us cut back on meat intake to lower the risk of heart disease and other chronic conditions by the age of 40. Unfortunately, this dietary change increases the risk of vitamin B12 deficiency since animal-based food products are the primary source of this essential nutrient. Given the critical role that this vitamin plays in maintaining healthy nerve function and the production of red blood cells, a deficiency can result in serious hematologic and neurological symptoms.
Calcium – Most people assume that only women need to start taking calcium supplements by age 40 to lower their risk of osteoporosis later in life. While women are more vulnerable to osteoporosis because of physiological factors, including postmenopausal changes in hormones, the problem can also affect men. In fact, men account for a quarter of all fractures in people over age 50. Calcium absorption that strengthens the bones occurs earlier in life for all of us – men and women alike. However, poor dietary intake can exacerbate bone loss as your body is forced to use calcium from the bones, weakening them further. By age 40, calcium supplements are essential to maintain levels and support a number of biological processes, although they won’t directly strengthen your bones.
Omega-3s – Although there is no evidence showing that levels of omega-3 fatty acids decline with age, research shows that high levels of omega-3 through dietary intake or supplementation can increase life expectancy. Omega-3 fatty acids, particularly EPA (eicosapentaenoic acid) and DHA (docosahexaenoic acid), are crucial components of cell membranes throughout the body, which does explain the wide-ranging benefits. Some of the benefits of high omega-3 intake include lower rates of cancer and a reduced risk of degenerative brain conditions such as Alzheimer’s disease.
Vitamin D – Yes, it’s the ‘sunshine vitamin’ that your body makes when exposed to sunlight. However, your skin’s ability to produce the vitamin declines as you age, which is why the risk of vitamin D deficiency increases. This is an extremely common nutritional deficiency, with many considering it a global health issue, because of the vital role it plays in musculoskeletal health and immune function. Low levels of vitamin D are linked to osteomalacia, a condition in which the bones become soft due to impaired mineralization and bone metabolism. Deficiency in this vitamin is also known to increase the risk of depressive disorders because of its role in regulating neurotransmitters such as serotonin.
Selenium – Selenium is an important and often overlooked nutrient that supports a variety of bodily processes, including immune function, cognitive function, thyroid health, and cardiovascular health. However, levels of this nutrient start to fall as we age because of dietary, physiological, and environmental factors such as reduced intake of nuts, seeds, fish, and meats, reduced stomach acid production and impaired absorption, increased oxidative stress, and the use of various medications. Deficiencies can adversely affect all of the functions that require selenium, but more importantly, some studies suggest that selenium can provide anti-aging benefits by suppressing oxidative stress.
