Things Your Body Needs as You Age

With age, you can start to lose more of this mineral than you absorb. That can make your bones break more easily (osteoporosis), especially for women after menopause. Calcium helps your muscles, nerves, cells, and blood vessels work right. You get most of it from your bones, which get it from food. Women over 50 and men over 70 should get about 20% more than other adults. Milk, yogurt, and cheese are good sources.

It helps make blood and nerve cells. You get it naturally from animal foods like meat, fish, eggs, and dairy. Pills, shots, and “B12-fortified” foods, like breakfast cereal, are other sources. Most Americans eat enough, but age can change that. Up to 30% of people over 50 have atrophic gastritis, which makes it harder for your body to absorb it from foods. Antacids, some meds, and weight loss surgery can contribute to a lack of B12.

Your body needs it to absorb calcium. So take them in tandem to help prevent osteoporosis. Vitamin D also helps your muscles, nerves, and immune system work right. Most people get some vitamin D from sunlight. But your body is less able to convert sun’s rays to vitamin D as you age. It’s harder to get this vitamin from foods, but fatty fish like salmon, mackerel, and sardines are a good source.