Your dietary needs change as you age. For men that are over 50, dental problems, declining appetite, reduced food intake, and limited efficiency to absorb nutrients may lead to deficiencies.
Best Diet and Supplements For Men over 50
Proper nutrition keeps you healthy as you age. Look for foods that are packed with vitamins, minerals, fiber, and low in calories. You should plan your menu using these foods as it helps you stay within your calorie needs while meeting your nutrient needs:
What nutrients do you need as you age?
Magnesium: Magnesium is your body’s “maintenance mineral.” It participates in more than 300 biochemical reactions that are vital for muscle and nerve function, maintains heart rhythm, preserves bones, and supports healthy blood pressure.
Studies indicate that almost half of the US population gets less than the required amount of magnesium from food1. Low magnesium levels can cause high BP, type 2 diabetes, migraine, asthma, and heart diseases.
Eat magnesium-rich foods like cashews, spinach, almonds, quinoa, black beans, and seeds such as pumpkin, sesame, and sunflower. It can get tricky to get enough magnesium because of nutrient-depleted soil. This is why it is best to add a magnesium supplement to your dietary regimen.
Folate: Folate is a water-soluble B vitamin found in green leafy vegetables. You need folate to make red and white blood cells, genetic material, and energy release.
As you age, your body’s ability to convert folate in food to active folate form drops2. Studies show that older men have low folate levels in their blood. It is one of the reasons for age-related fatigue, feeling light-headed, or being forgetful. It is best to get folate from supplements that provide Quatrefolic 5-methyltetrahydrofolate (5-MTHF), as this is the active form.
Vitamin B12: If you experience breathlessness, tingling, prickling sensations, or numbness in the extremities, it could be caused by a B12 deficiency. Vitamin B12 is a water-soluble B vitamin that is important to keep your nerves healthy.
It is estimated that vitamin B12 deficiency affects about 15% of the aging population3. As you age, the level of stomach acid diminishes and impairs the absorption of B12 from food. It is recommended that men over the age of 50 should get an adequate amount of vitamin B12 from fortified foods and dietary supplements. While looking for B12 supplements choose the ones that provide methylcobalamin, the active form of B12.
Vitamin D: Vitamin D is essential for bone health of older adults. It helps prevent muscle weakness, protects against low-impact fractures, and lowers the risk of dental problems.
Aging can decrease the body’s ability to make vitamin D3 (the active form of vitamin D) which puts men over 50 at risk of deficiency4. Studies have shown that reduced outdoor activity, food intake, and the body’s absorption capacity of vitamin D also drops with aging5.
Fortunately, you can prevent nutrient deficiencies and improve your well-being as you age with NATURELO’s One Daily Multivitamin for Men 50+. Our high-potency supplement supplies essential vitamins (including A, B vitamins such as biotin, C, D, and E) and minerals (including calcium and magnesium) every senior man needs in their most bioavailable forms. For instance, it contains folate, not folic acid, and vitamin D3 instead of D2.
1. Suboptimal magnesium status in the United States: are the health consequences underestimated?, 2012 Mar;70(3):153-64. doi: 10.1111/j.1753-4887.2011.00465.x. Epub 2012 Feb 15
2. Many older adults are deficient in vitamin B12 and folate, June 26, 2018
3. Vitamin B12 deficiency in the elderly, 1999;19:357-77
4. Aging decreases the capacity of human skin to produce vitamin D3, 1985 Oct;76(4):1536-8
5. The Problems of Vitamin D Insufficiency in Older People, 2012 Aug; 3(4): 313–329