Understanding the Correct Vitamins to Take for Optimal Health

Calcium Calcium is the major component of our teeth and bones and is the most copious mineral found in our body. Calcium helps with muscle contraction.… Trista - October 7, 2019


Calcium is the major component of our teeth and bones and is the most copious mineral found in our body. Calcium helps with muscle contraction. Deficiency in calcium may cause reduced mobility, stiffness, and muscle cramps. As we age, our bones become weaker and can easily fracture. Hence, you need to ensure that you have a proper intake of calcium regularly.

A good source of calcium include dairy products like milk, yogurt, cheese, and butter. Insufficient amounts can lead to brittle bones when you are older, meaning your bones break easily due to loss of bone mass. While calcium is present is almost all the food we eat, deficiency may lead to constipation, kidney stones, muscle weakness, and fatigue.


Sodium Chloride

Although sodium often gets a bad reputation in the nutrition and health industry, a small amount of this essential nutrient is necessary for proper body functioning. It helps in maintaining the fluid balance in the body and is vital for muscle contraction and nerve impulse conduction.

However, too much sodium can cause cardiovascular disease and high blood pressure. So, you must consume a lot of water to remove excess sodium from your kidneys.



Phosphorous is an essential nutrient found in the bones, which is processed by the kidneys. Phosphorous is as necessary as calcium when it comes to protecting the bones and teeth. However, phosphorous is also found in smaller amounts in tissues and cells for growth and repair. Eating disorders or poor diet may contribute to a phosphorus deficiency.

A phosphorus-deficient body may experience bone-related symptoms like fragile bones, bone pain, and other complications like loss of appetite. If you don’t have an adequate diet, you may develop phosphorous deficiency. There are a lot of phosphorus-rich supplements you can take. However, if you want to boost your levels without health supplements, you can focus on phosphorus-rich foods like beer, cheese, eggs, fish, chicken, chocolates, garlic, potatoes, and more.



Iron is an important mineral with numerous roles in the body. Iron is the critical component of hemoglobin, allowing red blood cells to transport oxygen around the body. The symptoms of iron deficiency may include slowed mental functioning, impaired immune system functioning, dizziness, irritability, shortness of breath, decreased energy levels, weak and cold, and feeling tired.

Iron deficiency is common among the elderly population. So, as you age, you need to maintain your iron intake from natural food sources. If you aren’t getting enough iron from the foods you eat, you may want to visit your doctor and get a prescription for an OTC supplement.



While magnesium is the fourth most abundant mineral in your body, you may not be getting enough of it, even if you are eating a healthy diet. Magnesium plays numerous roles in the health of your brain and body. It is an essential mineral for nerve function, muscle movement, and energy regulation.

Adults who consume less than the recommended quantity of magnesium are more likely to experience elevated inflammation markers. Inflammation is associated with significant health complications like cancers, diabetes, and heart diseases. So, including magnesium-rich foods in our diet is critical to prevent unfavorable health conditions.



Copper is an essential trace element necessary for survival. It plays a critical role in maintaining the immune system, nerve cells, and making red blood cells. It is found in all body tissues and plays a role in energy production. Copper is vital for overall health. It helps the body form collagen that aids absorb iron.

Low copper levels in the body have been linked to high blood pressure and high cholesterol. It also has been found that copper deficiency can lead to neutropenia – a lack of white blood cells, which fight off infection. Moreover, a sufficient amount of copper in the diet may help delay or prevent arthritis.



Zinc is a vital mineral with excellent health benefits. Zinc helps the immune system work properly and is essential for enzyme reactions, cell growth and division, protein production, and DNA synthesis. Its deficiency can negatively affect how your immune system works and increases the likelihood of diseases.

As we age, we tend to have lower zinc levels. Hence, it is crucial that you consume a zinc-rich diet regularly to keep the zinc levels intact. Zinc is naturally found in a variety of both animal and plant foods, but you can also take multi-nutrient supplements that provide zinc.



Selenium is an essential mineral vital to your overall health. It must be obtained through diet. While it is only needed in small amounts, selenium plays a crucial role in essential processes in the body, such as thyroid function and boosting metabolism.

Most importantly, it acts as a natural antioxidant that helps prevent cell damage caused by free radicals. This ultimately lowers your risk of certain cancers, including prostate, colon, lung, and breast cancers. Some research even suggests that supplementing with selenium may decrease the side effects in individuals undergoing radiation therapy. The natural selenium-rich food sources include fish, nuts, brown rice, eggs, and more.



Manganese is a trace element that contributes to many bodily functions, such as processing carbohydrates, fat, and glucose for energy production, metabolism of amino acids, and cholesterol. Manganese also plays a significant role in reducing inflammation, blood clotting, and bone formation. It needs to be obtained from external sources like foods and health supplements. However, our body can store it in the brain, kidneys, bones, pancreas, and liver. 

So, as we age, we need to keep track of our manganese intake to ensure better health. The manganese-rich foods may include pineapple, sweet potato, lima beans, brown rice, spinach, nuts, black and green teas, and others.



Iodine is an essential mineral used by our thyroid gland to make thyroid hormones, which helps in controlling the growth and repair of the damaged cells while providing healthy metabolism. People who don’t use iodized salt are at higher risk of iodine deficiency.

Moreover, pregnant women are also at risk of iodine deficiency. The deficiency can cause severe symptoms, such as pregnancy-related issues, swelling in the neck, learning difficulties in children, and weight gain. Hence, it is crucial to include iodine in your daily diet. Seafood is the best source of iodine, but it can also be obtained from iodized salt and other crops.



You may probably haven’t heard of molybdenum, but it is an essential mineral for your health. Molybdenum is the critical component of many vital body functions, though it is only needed in tiny amounts. Molybdenum is responsible for preventing toxic materials like deadly sulfites and other toxins forming in the body. While supplements are popular, molybdenum is available in the diet.

However, when you are taking a molybdenum supplement, make sure to check it with your doctor since a high dose can be problematic. It converts sulfites into sulfates, averting the buildup of dangerous sulfites. Moreover, it also helps in breaking down the aldehydes, which can be toxic to the body.



Chromium is a metallic component that you need in minimal quantities. It can enhance carbohydrate, protein, and lipid metabolism, and improve insulin sensitivity. Good sources of chromium include brewer’s yeast, liver, and broccoli. Chromium is thought to play a crucial role in Type 1 and Type 2 diabetes.

While there is no clear evidence on how chromium benefits body, reports on deficiency are rare. However, according to doctors, a lack could lead to impaired glucose tolerance, which can cause reduced control of blood sugar levels in people with type-2 diabetes, and less efficient control of cholesterol that can lead to heart disease.



The core of your overall well being is digestive health. Your gastrointestinal tract is responsible for absorbing all the nutrients; hence, it is directly linked to your immune system.

Therefore, it pays to keep your gut health up and running, and probiotics can help. Probiotics help nurture the good bacteria in your gut, aiding in proper digestion of food and supporting digestive health. Probiotics help in cultivating better digestive health, and therefore, it should be a part of your daily nutritional routine.  


Omega-3 Fatty Acids

Fish oil is the primary source of omega-3 supplements, and they are lauded for their ability to fight inflammation. Omega-3 fatty acids can counteract a plethora of changes that we experience as we age.

It can help control cognitive problems, the risk of heart disease, and other health complications that strike with age. Omega-3s are mostly consumed in the supplemental form. However, those who are vegan can try pumpkin seed oil, as it is essentially a great source of omega-3s.



The importance of fiber intake surges as we age. Fiber is critical for keeping your digestive health intact. It keeps you regular and prevents constipation or loose motion. Most importantly, it helps protect against strokes, coronary artery disease, and lowers your blood sugar and cholesterol.

It helps in lowering the cholesterol by holding onto bile acids and fat and kicking them out through your digestive tract. There are plenty of natural food sources rich in fiber, so there is no need for any additional fiber health supplement.



Protein is as important as other nutrients in this list for healthy aging. Protein helps nurture, repair, and preserve tissues while supporting the growth of lean muscle. It keeps you satiated and energized longer than carbohydrates.

Protein is not only necessary for building muscle but for overall health as well. So, it is crucial to have a protein-rich breakfast every day. For additional supplementation, you can take protein in the form of powder and shakes.



As we age, our joints start taking the toll of our body. To keep your joints healthy, you may want to consider taking Glucosamine supplements. It can help you stay flexible and mobile as you age. Glucosamine is one of the most popular health supplements known for joint care.

According to health professionals, Glucosamine helps in slowing down the process of cartilage breakdown. Thus, it can provide you with support and comfort with your day to day activities, including workouts.



Boron is a trace mineral found in the body that plays an important role in several body functions associated with immune response, strong bones, and brain function.

The health benefits of boron have been linked to increasing magnesium absorption, arthritis relief, and improved brain function. The actual job of boron is to allow certain nutrients in your body to perform at their optimal; hence, improving the overall function of your body.


Coenzyme Q10

Coenzyme Q10 is an essential nutrient known for its antioxidant properties. It is needed for converting fat, carbohydrates, and proteins into energy for body growth and sustaining health.

It has also shown potential health benefits for cardiovascular health. However, with age, the production of Coenzyme Q10 decreases in our body. So, you are advised to supplement with Coenzyme Q10 on a constant basis.



With age, our skin starts to lose collagen – a complex protein that contains 19 different amino acids, which is a component of connective tissues, muscles, bones, and skin and provides structure and strength to the body.

Collagen supplements can help you get back your body’s vibrancy. It can help with increased skin elasticity and the production of other essential proteins like fibrillarin and elastin.



Lutein is an important nutrient that plays a critical role in the health of your eyes. So, supplementing with Lutein is more significant, especially after age 50. Lutein is a carotenoid nutrient that may reduce with age.

Lutein deficiency may lead to age-related macular degeneration, which can hinder your sharp, peripheral vision. Lutein can be obtained through health supplements and multivitamins.


Black Cohosh

Black Cohosh is an essential nutrient, especially for women who have achieved menopause. It can help prevent the side effects of menopause.

This nutrient can help reduce inflammation, night sweats, and hot flashes while being hormone-free. Most importantly, Black Cohosh can reduce hormonal imbalance and improve sleep quality, as well.


Methylsulfonylmethane (MSM)

Methylsulfonylmethane or MSM is a popular ingredient in many health supplements that helps you recover from joint problems.

When you reach a certain age, your body becomes slower, and it may take time to treat your joint problems. MSM can help decrease muscle damage and oxidative stress. It is also beneficial for skin and hair health since it promotes keratin production.


Alpha Lipoic Acid (ALA)

Alpha Lipoic Acid or ALA, often referred to as ‘universal antioxidant’ is a vitality-enhancing fatty acid that helps regenerate other antioxidants, including glutathione, and Vitamins C and E.

ALA also supports liver and heart health. It can be obtained from foods like red meat, fruits, and vegetables.



Multivitamins can help fill in the nutritional gaps and make sure that you are getting all the necessary nutrients and vitamins your diet is lacking these days. They are an essential part of our daily health supplements as it helps us steer clear of the potential health issues that come with aging, such as bone diseases and neurological damage.

To protect yourself from potential harms of aging, you need to maintain a diet that’s rich in all the necessary vitamins and minerals. If you aren’t getting enough minerals and vitamins from food sources, you should consult your doctor and get prescriptions for the required health supplements.