Good morning! This is your Wellness Wake-Up Call with University of Illinois Extension.
As we age, our bodies absorb and process nutrients differently, and certain vitamin and mineral needs increase. While a balanced diet is the best source of nutrients, some older adults may benefit from supplements to fill nutritional gaps—especially if they have dietary restrictions, chronic conditions, or limited sun exposure. Here are four nutrients to pay special attention to:
1. Vitamin D helps with calcium absorption and bone health. It also supports immune function. However, the skin makes less vitamin D with age and also people may spend less time outdoors later in life. Good sources for vitamin D include sunshine, fortified dairy products, eggs, salmon, and some mushrooms.
2. Calcium helps maintain bone strength and prevents osteoporosis. However, absorption decreases with age. Good sources include fortified milk and plant-based milk products, cheese, yogurt, broccoli, kale, and chia seeds.
3. Vitamin B12 supports nerve health and brain function. However, absorption declines due to reduced stomach acid. Good sources include fortified milks and cereals, eggs, cheese, salmon, and trout.
4. Magnesium supports muscle, nerve, and heart function. However, older adults are often low due to decreased intake or absorption. Good sources include chia seeds, flaxseeds, leafy greens like kale and spinach, lentils, and almonds.
In honor of Healthy Aging Month, take some time to evaluate your meals and snacks this week to ensure you’re getting all of the nutrients highlighted today.
Thank you for listening! I hope you have a happy and healthy day ahead. This has been Kristin Bogdonas, nutrition and wellness educator for University of Illinois Extension.
