Never wing it in the vitamin aisle again.
You don't have the same haircut from 10 years ago. So why wouldn't you switch up your vitamin routine, too? Your body's needs are specific to your age. Supplementing your diet with key nutrients — especially as you get older — can help promote optimal health.*
Magnesium is a mineral that's involved in a whopping 300 physiological processes in our bodies, and research suggests it plays a key role in our ability to sleep through the night. And chances are, you aren't getting enough of it: Nearly 50% of the U.S. population may be magnesium depleted. Why? "We're not eating enough green leafy vegetables," says Michelle Cady, integrative nutritional health coach at FitVista.com.
How to get it: Munch on magnesium-rich foods like pumpkin seeds, spinach or swiss chard. Consider a supplement* to help support bone and heart health in addition to a good night's sleep.
Fatty acids are important for brain health and function, but that's not all: Omega-3 fatty acids have been shown to promote heart health, healthy joints and even moods.*
How to get it: Replace your vegetable oils with olive oil, avocado oil, or coconut oil, and increase your omega-3 ratio with fish oil supplements, walnuts, chia seeds, egg yolks, ground flax seeds, and wild-caught salmon.
Lots of people only start thinking about eye health once they begin having vision problems. But it's wise to safeguard your sight before issues arise. "Many women typically don't eat a diet rich in eye nutrients," explains Keri Gans, MS, RDN, CDN, author and founder of Keri Gans Nutrition. And your eyes lose these nutrients as you get older. Both lutein and zeaxanthin play a vital role in maintaining your eye health.*
How to get it: Spinach is one of the best natural sources of lutein and zeaxanthin, but you can get your dosage through a daily Ocuvite supplement from the eye care experts at Bausch + Lomb. You can choose from gummies, a multivitamin, or a formula for those 50 years and up.
Experts agree it's important to reap the benefits of the sunshine vitamin in a skin-safe way because it can impact your mood and immune system. "We often don't get enough vitamin D from the sun due to our indoor lifestyles," Cady says.
How to get it: At your next physical, ask your doctor to check your vitamin D levels. "Optimal levels should be between 40 and 80," says Cady. "And if you're not quite there, supplement with 1000 to 2000 IU of vitamin D3 daily."*
You probably already know to take vitamin C to help keep you healthy year round, since this superpower vitamin helps support immune health. But it also has complexion-boosting powers: It helps with collagen formation, protecting the appearance of your skin, and boosting your glow factor as you age, she adds.
How to get it: Get more vitamin C in your diet with oranges, kale, Brussels sprouts, broccoli, strawberries, and grapefruit (sorry, sugary orange juice won't cut it).
Women have a higher risk of osteoporosis in the postmenopausal years. Calcium can help maintain bone strength and density as you age.
How to get it: Milk is the obvious source for the mineral, but eating veggies can help you get your fix, in addition to a calcium supplement.* "Try kale, broccoli, or dark leafy greens and add a squeeze of vitamin C—like lemon juice—to help your body absorb calcium," Cady says.
Up your potassium intake for a healthy heart. This important nutrient helps lower blood pressure, and research has shown that increasing potassium in your diet can help reduce your risk for cardiovascular disease.
How to get it: Aim to hit the recommended levels of potassium (4,700mg per day) with foods rich in the nutrient like bananas, sweet potatoes, black beans and white beans, and butternut squash.
The experts quoted and the studies referenced in this piece are not affiliated with Bausch + Lomb. Ocuvite is a trademark of Bausch & Lomb Incorporated or its affiliates.
*These statements have not been evaluated by the Food and Drug Administration. These products are not intended to diagnose, treat, cure or prevent any disease.