Ageing? Discover the 7 vitamins that defy time!

1. Vitamin D: Often dubbed the “sunshine vitamin,” vitamin D is crucial for bone health, immune function, and cell growth. Most people get their vitamin D from sunlight exposure, but dietary sources like fatty fish, egg yolks, and fortified milk can also contribute. Deficiency is linked to an increased risk of falls, fractures, and certain cancers. Aim for 600-800 IU daily.Opens in a new windowclancymedicalgroup.comVitamin D
2. Vitamin B12: This B vitamin is essential for nerve function, red blood cell production, and DNA synthesis. As we age, our ability to absorb B12 from food naturally declines. Meat, poultry, fish, and dairy are good sources, but older adults or those with absorption issues may benefit from supplements.Opens in a new windowamazon.comVitamin B12
3. Omega-3 Fatty Acids: These healthy fats found in fatty fish like salmon, sardines, and mackerel have anti-inflammatory properties and support heart and brain health. They may also help reduce the risk of age-related cognitive decline and depression. Aim for 2-3 servings of fatty fish per week or consider an omega-3 supplement.Opens in a new windowmy.clevelandclinic.orgOmega3 Fatty Acids
4. Magnesium: This mineral plays a role in over 300 bodily functions, including muscle and nerve function, blood sugar control, and energy production. Magnesium deficiency is common, especially among older adults, and can contribute to various health problems. Leafy greens, nuts, seeds, and whole grains are good sources.Opens in a new windownaturemade.comMagnesium
5. Vitamin C: A powerful antioxidant, vitamin C supports the immune system, protects cells from damage, and aids in collagen production for healthy skin and joints. Citrus fruits, bell peppers, broccoli, and berries are rich in vitamin C. Aim for 75-90 mg daily.Opens in a new windowwalgreens.comVitamin C
6. Vitamin E: Another antioxidant, vitamin E helps protect cells from damage and may reduce the risk of certain chronic diseases like heart disease and Alzheimer’s. Good sources include nuts, seeds, vegetable oils, and leafy greens.Opens in a new windowwww.hsph.harvard.eduVitamin E
7. Zinc: This mineral is involved in wound healing, immune function, and cell growth. Zinc deficiency is more common in older adults and can contribute to various health problems. Meat, poultry, seafood, beans, and nuts are good sources.

Remember, a balanced diet rich in fruits, vegetables, whole grains, and lean protein is the foundation for optimal health at any age. Consulting a healthcare professional can help you determine if specific vitamin or mineral supplements are right for you based on your individual needs and potential deficiencies.