From the second we’re born, our bodies require a very specific set of nutrients to keep us growing and functioning. And while the exact requirements may vary as we enter different phases in our lives, the necessity for vitamins and minerals never waivers.
Looking specifically at the over 50s age bracket, Dr Mary Claire Haver (@galvestondiet), an obstetrician-gynaecologist, shared some bite-sized information to her TikTok that breaks down the five essential vitamins and minerals our body requires to support a healthy ageing process.
1. Magnesium
Magnesium plays an important role in promoting the production of bone and protein. It also helps to stabilise and regulate blood sugar levels.
Although many of the foods we eat are abundant in magnesium, Health Direct reported that one-in-three people still aren’t getting enough magnesium in their daily diet (particularly amongst older demographics).
According to Dr Haver’s TikTok, deficiencies in older people can be attributed to factors such as diet, as well as medications for long-term health conditions that are responsible for lowering magnesium levels.
Natural sources of magnesium in our diet: pumpkin seeds, chia seeds, almonds, spinach, cashews, oats, avocado, brown rice
Supplements we recommend: Swisse Ultiboost Magnesium ($35.50 at Woolworths), Kynd Magnesium Bio 1200 ($29.99 at Chemist Warehouse)
Image credit: @vikki.milash
2. Probiotics
Probiotics refer to the “good” bacteria that work to keep our gut healthy, protect against allergies and decrease weight gain, specifically, the waist-to-hip ratio in women.
On top of this, Dr Haver explains that probiotics offer essential support in the alleviation and protection against common IBS symptoms.
Natural sources of probiotics in our diet: kimchi, yoghurt, kefir, soft cheeses, miso soup
Supplements we recommend: Swisse Ultibiotic Daily Digestive Probiotic ($34.99 at Chemist Warehouse)
3. Calcium
Referring to calcium, Dr Haver’s video explained that “with age, you can start to lose more of this mineral than you absorb.” And as such “women over 50 should get about 20 per cent more [calcium] than other adults.”
Natural sources of magnesium in our diets: kale, milk, cheese, yoghurt, chia seeds, sardines, tinned salmon, beans and lentils
Supplements we recommend: Swisse Ultiboost Calcium + Vitamin D ($29.99 at Chemist Warehouse)
4. Omega-3 Fatty Acids
Often referred to as the “good fats”, omega-3s are essential for the health of our eyes and brain. Dr Haver says they offer “protection against age-related diseases like Alzheimer’s, arthritis and blindness.”
Natural sources of omega-3 fatty acids in our diets: mackerel, salmon, chia seeds, edamame, walnuts
Supplements we recommend: Kynd Sustainably Sourced Fish Oil Double Strength ($29.95 at Chemist Warehouse)
Image credit: @thekitchn
5. Vitamin D
Vitamin D helps our muscles, nerves and immune system to function, and plays a crucial part in helping our body to absorb calcium. And while we were under the impression that sitting on a sunny park bench (wearing SPF obviously) was enough to top up our vitamin D stores, Dr Haver reveals that as we age, our body becomes less able to convert vitamin D from the sun.
This means we can stretch out our time spent on that sunny bench (ok, fine) but we can also look to incorporate more sources of vitamin D into our diet.
Natural sources of vitamin D in our diets: egg yolks, mushrooms, cheese, tuna
Supplements we recommend: Swisse Ultiboost Vitamin D ($12.99 at Chemist Warehouse)
Image credit: @pernilleteisbaek
Main image credit: @amaka.hamelijnck
How do you hit your required vitamin and mineral intake? Have you got any tips or recipes to share?
So healthy
I’m vitamin d deficient also low in b12 and I take supplements. I found out recently I have some bone loss and have really increased my sources of calcium from food.
I was told that I was low in Vitamin D at my last blood test and have been on supplements ever since. I’ll off to get my blood test again tomorrow and hope it’s all sorted.
Do you have to get B12 injections Frenchy1?
I can’t eat egg yolks (medical reasons) so I do make sure I have a massive vitamin D capsule every day.
Great article – saving to my faves!
I’m definitely low on Vit D from blood tests. Been on Vit D supplements for years now. The other stuff should be fine – I suspect I have too much magnesium since I can’t resist cashews!
I need iron too.
I’d add collagen to that list.
I’ve been told that I was low in Vit D last year after a blood test. I’ve been taking my Vit D supplements but need to get tested to see if it has made a difference. Have you been tested again since starting the supplements? Are they making a differene??
I don’t think you can ever have too many cashews!!
Title should probably be changed since this list contains things that cannot be classed as minerals and vitamins.
Im taking probiotics at the moment after a course of antibiotics…eck.
I always dose up on Magnesium if my body alters me it needs it such as if I start to get restless legs at night or if im planning long haul travel….remember those days?
Taking Vitamin D supplements DOES work, RINNY! My doc diagnosed a deficiency & put me on Vit D. My blood tests only improved a little, so she put me on two capsules per day – that dosage keeps me in the healthy range.
I love cashews, too!
My doc put me on Calcium, Fish Oil (Omega-3), Vitamin D & Iron supplements. I also eat chia seeds regularly & take inulin (PREbiotic). Since adding the inulin to my daily Metamucil, my weight has drifted downwards, but that could be a coincidence. I’ve noticed my sugar cravings are reduced & I think that’s due to the inulin.
I’ve discovered now that I’ve found I’ve had nutrition needs like mega doses of vitamin d daily that just like how we are all different, we are all different with our nutritional needs too and I actually need less iron than the ‘recommended average’ dose and more vitamin D – just because we are not all average in any way shape or form.
I’ve found that I need to tweek that recommended daily dose because of this – for me anyhow. It’s fascinating how we are all different.
Love this article bh! More like this please! : )
yeh cashews are little hidden gems!
Salmon is my favourite so great that it is so good and avocados too. Vitamin D I thought you got from being outside so I would have thought all Kiwis and Aussies would get plenty of that ?
Hi Rinny I’ve had two blood tests since taking Vit D and my levels are in the healthy range ever since taking them. They do work and they’re inexpensive – just have to remember to take them 🙂
I take a multi vitamin everyday, but I could probably do much better.
Me too.
Try to eat a varied Diet of lots of Vegetables and Meat, Fish and Eggs. Every month I take a Vitamin D Capsule, because I also suffer from iron deficiency Anemia I take iron tablets, try to eat protein meals.
Magnesium has been so helpful for my anxiety and it’s great to take before bed because it makes me sleepy.
Unsure if I’m deficient in any vitamins or minerals (every time I’ve had a blood test over the last 5 years I seem to be fine), but I have taken probiotics every day for years & I swear by them.
Vitamin D deficiency is very common. I don’t eat enough of all the proper food groups. I might need to eat more nuts.
Great article ! Absolutely have these vitamins and minerals in my diet
I had a deficiency in iron, vitamin D & vitamin B12. My levels were so low it took a couple of years to get my levels back into normal range. My energy levels are so much better than they were but still suffer from fatigue, especially when I forget to take my supplements regularly.
Whole food plant based, fruit loaded mostly raw diet. Have all in perfect/optimal amount and haven’t had even a sniffle for the last decade!
I need to get back to the GP to see if taking my tablets has made a difference. Glad you were able to find the right dosage for your needs misfortune8!
Hi jupiter that’s great news about your blood test results! I’m good at remembering to take mine during the week, but weekends not so much.
If Dr Mary Claire Haver is targeting over 50s age bracket I wouldn’t have thought TikTok would be the right medium.
I need to eat better.
Love this article and make sure I nuture my body inside and out by eating right and adding supplements when required.
I take all of the above apart from Omega, but I eat lots of oily fish so get plenty in my diet. I also take evening primrose oil every day which I was recommended by my doctor over 30 years ago, it’s great for hormones and also skin,nails and hair.
I take some of these but I’m a bit inconsistent, it depends on how I’m feeling really.
I take magnesium, calcium and Vit D every day.
I take Calcium and Vitamin D every day. My calcium supplement also contains magnesium. I also get as much Calcium and Omega 3 as I possibly can from my diet. I am also hooked on Kombucha which contains probiotics.
I’ve just been diagnosed as being magnesium deficient, so this is a very timely and interesting article! Thank you for the information.
I take all of these except calcium, as I get plenty from my diet of probiotic milk, cheese, yoghurt and sugar free chocolate lol. I don’t think these are for “aging” people only. I had a vitamin D and iron deficiency at age 15-19! Always get a full blood test every 6 months. I also take powdered collagen which is super important for skin, hair, nails, bones and joints. Both my mum and aunt have osteoporosis due to a bad diet and not taking supplements.
Recently I had a blood test and was very surprised when my vitamin D levels came back good (because I hadn’t taken a supplement for ages and I don’t spend much time in the sun). It turns out that fish is a great source of vitamin D and I eat plenty of it.
I’m a redhead so do not need vitamin D supplement. I usually feel sick with magnesium but I take electrolytes so get some in there. Calcium has always been important for women as we age. Take it all the time! Good article.
Magnesium is also better absorbed via the skin than orally.
a good balnced diet, exercise daily and a magnesium and vit d tablet
I take magnesium and apple cider vinegar every morning
Very well said, ccw. I agree completely that we are all different and what suits one won’t help another. I actually changed doctors some years ago because he treated everyone exactly the same, without deviation from what it should be, not what the patient needed.
I feel like I am deficient in everything right now. And lockdown isnt helping the mental health.
Thanks for the reminder… I thought Iron would be on the list for sure!!!
My last blood test came back as deficient in Vitamin D – very odd, because I’m usually out on the road for work. Probably over-zealous with my sun protection!
I get my vitamin D when exercising.
I was surprised to be prescribed magnesium after an operation
I take a calcium tablet and iron tablet.
I have taken a vitamin D tablet for years now. Hope it is helping.
I take all those, not every day but every now and again. I must be doing the right thing😁
Thanks for the info
I have regular blood tests to check whether I’m deficient in anything.