Vital vitamin recommendation for over 50s by longevity expert

It’s no secret that increasing vitamin intake can benefit our health, but despite reminders from professionals and even our parents, meeting these needs can be challenging yet worthwhile.

“Vitamins play essential roles in bodily functions like metabolism, immune response, and cellular repair,” explains Dr. Kevin Cooke, MD, a board-certified physician specializing in longevity medicine. “Adequate vitamin intake can prevent chronic diseases, enhance physical and cognitive performance, and promote overall well-being, contributing to a longer, healthier life.”

For those over 50, Dr. Cooke emphasizes the importance of one specific vitamin: Vitamin D. “Vitamin D is critical for maintaining bone health, supporting immune function, and reducing inflammation,” he says. “Research also links Vitamin D to benefits in mood, cognitive function, and overall well-being.”

Studies indicate that insufficient Vitamin D levels may increase the risk of mortality across different age groups. For instance, a 2023 study found 20% of middle-aged and older adults in the U.S. were deficient, correlating with higher mortality risks.

The recommended daily intake of Vitamin D for individuals aged 51-70 is 15 mcg (600 IU), increasing to 20 mcg (800 IU) after 70. However, recent research suggests higher doses may be beneficial, particularly for heart health, though exceeding 4,000 IU daily can lead to toxicity.

To ensure adequate Vitamin D levels, Dr. Cooke advises dietary sources such as fatty fish (e.g., salmon, sardines), fortified foods (e.g., milk), and moderate sun exposure. Consulting a physician for blood tests can confirm deficiencies and guide supplementation.

Beyond Vitamin D, Dr. Cooke advocates for a balanced diet rich in other essential vitamins: Vitamin C (for immune support), Vitamin E (as an antioxidant), Vitamin K (for bone health), B vitamins (for energy and brain health), and magnesium (for muscle function).

While whole foods are optimal for nutrient absorption, supplements may be necessary for deficiencies under medical guidance. “Consult your physician to determine your specific needs and ensure supplement quality,” advises Dr. Cooke.

Ultimately, prioritizing vitamin-rich foods and occasional supplementation can support overall health and longevity, empowering individuals to thrive as they age.

Re-reported from the article originally published in Parade.