Good Lifestyle

As you get older, the advantages of Live a healthy lifestyle tend to concentrate clearer. Things like maintaining a healthy diet, exercising or quitting smoking - maybe once on the rear burner - head. For some people, this new health focus also involves taking supplements to fill nutrition gaps or extinguishing gaps.

Florence Comitite , MD, an innovator in precision medicine with multiple specialties in endocrinology and founder of the COMMITTE CENTER FOR CONCISION MEDICINE & HEALTHY longevity , note that a doctor can help you determine which supplements are suitable for your special needs.

"Before recommending supplements or drugs to my clients, I consider their family health history, personal medical history, lifestyle and a thorough examination of their biomarkers through blood tests that will specify deficiencies in vitamins and minerals "Explains Committee, a graduate and former member of the faculty at Yale School of Medicine . "However, there are a number of supplements, including almost everyone, including those over 60, can benefit."

Wondering what supplements the veteran doctor most often recommends for the elderly? These are the seven best supplements to take if you are over 60, says Committee.

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Obtaining adequate levels of vitamin D is crucial for your bones, muscles, nerve and brain. It also supports the function of the immune system, helping to protect us from infections and chronic diseases. According to Columbia University Medical Center , this includes cancer, cardiovascular and respiratory diseases, diabetes and dementia.

Committee says that this is why she regularly recommends an additional vitamin D to "the vast majority" of her patients.

"Most adults are Vitamin D deficient Because it is difficult, if not impossible, to absorb enough by food and exposure to the sun, "she said Better life. "I have seen many people who are weak in vitamin D because they do not eat a lot of dairy products. They are wrongly concerned with a high fat content in dairy products."

The endocrinologist explains that there are two key types of vitamin D and that your doctor can help you determine which is best for you.

"Vitamin D₃ (cholecalciferol) can be bought over-the-counter. Vitamin D₂ (ergocalciférol), which requires a prescription, is often given to people who have trouble absorb D₃", she explains, noting that 20% of the population has a genetic variant of genetic variants it requires that the vitamin of prescription is metabolized in d in the body.

In relation: 21 surprising signs, you have a vitamin deficiency .

Vitamin K2, found in animal products and fermented foods, has a protective effect on your bones, teeth and heart health. Indeed, vitamin helps your body to optimally metabolize calcium, by redirecting it far from the heart where it can increase your risk of cardiovascular disease towards body parts such as bones and teeth, which can put it to Productive use. AE0FCC31AE342FD3A1346EBB1F342FCB

"I prescribe vitamin K2 with vitamin D to direct calcium towards the bones and prevent the deposit on the arterial walls. K2 activates a protein which helps calcium to bind and strengthen the bones," said Committee.

More than 30 years, men and women experience a drop in hormonal testosterone, says Committee. This can lead to a loss of muscle mass as you age, which can in turn put you at an increased risk of chronic conditions such as type 2 diabetes and heart disease, she notes.

For this reason, Comitite recommends taking protein supplements or powders, which can help prevent age -related muscle mass loss.

"Adults over 60 can have an increase in proteins must support the maintenance and repair of muscles, as well as overall health. Protein intake can help prevent muscle loss associated with aging (sarcopenia) and support healthy aging, "she said Better life.

The doctor also shares that it incorporates many proteins into its own diet. "I start each meal with a source of protein, like nuts, cottage cheese and yogurt, and add protein powder to my breakfast smoothie every morning," she said. "As a supplement, the easiest way to stimulate protein intake is with a protein powder that can be added to yogurt or mixed with a smoothie."

In relation: 5 best anti-aging supplements, according to a doctor .

Then, committee says you should consider adding omega-3 fatty acids or fish oil supplements to your diet. "I recommend completing with omega-3 fatty acids to almost all customers due to their proven heart and brain health benefits," she said.

"Omega-3 help reduce triglycerides and reduce the inflammation of blood vessels that contribute to the development of atherosclerosis," she adds, referring to an accumulation of plaque in the walls of the artery.

If you don't like fish supplements or you cannot tolerate, you may be more likely with alpha-linolenic acid acid acid (ALA), says the doctor . She notes that this is abundantly found in nuts but also comes in the form of a supplement.

According to a 2018 study On B vitamins and aging, the elderly taking vitamin B supplements can see advantages in their overall health and well-being, including the improvement of energy metabolism, the synthesis and the repair of the DNA, and a good immune function.

"Vitamins B deficiency has been linked to neurocognitive disorders, mitochondrial dysfunction, immune dysfunction and inflammatory conditions," explain the authors of the study.

"In aging populations, B vitamin deficiency has been linked to cardiovascular disorders, cognitive dysfunction, osteoporosis and methylation disorders and can increase the risk of developing degenerative diseases, especially cardiovascular diseases, Cognitive diseases and osteoporosis, "write researchers.

Committee says that there are eight B vitamins and that they all have essential roles in metabolism. In particular, she recommends taking Methylla B vitamins, which are more bioavailable.

"Many people have a genetic variant that makes it difficult to absorb B12 and should complete with B12 methylé," she said. "In addition, methylated B vitamins are more effective in lowering the levels of an amino acid called homocysteine, which can damage the mucosa of your arteries."

In relation: The best and the worst supplements for heart health, say doctors .

Many people over 60 will also benefit from taking a Magnesium supplement , Committee tells Better life.

“Magnesium is involved in many physiological processes, including glucose metabolism. Some studies said a potential association between magnesium intake and an improvement in insulin sensitivity, "she explains." Magnesium has an impact on all enzymes that activate vitamin D in the liver and kidneys, according to researchers. ""

Although the doctor says that magnesium deficiency is not a widespread problem, diabetics and people who drink a lot of alcohol tends to be lacking in this important mineral.

Finally, Comitite recommends that people over the age of 60 ask their doctors to take a low daily dose of aspirin. "Although it is not a food supplement, I recommend it to my customers because it can be effective in preventing a heart attack or a stroke," she said.

THE Cleveland clinic Note that it is important not to stop or start an aspirin diet without first speaking with your doctor.

"A baby aspirin per day (81 milligrams) is enough to prevent the heart attack or a stroke," write their experts. "Higher doses will increase your risk of bleeding. If you do not have many risk factors for heart disease, are older or you have a high risk of deadly bleeding, then aspirin therapy may not suit you. "

Best Life offers the most up -to -date information for high -level experts, new research and health agencies, but our content is not supposed to replace professional advice. Regarding the medication you take or any other health issue you have, always consult your health care provider directly.