As we get older the nutrients that we consume can play a major role in both maintaining our health and well-being and giving us enough energy to power through the day and crush all of our goals. But it’s also easy sometimes (especially when said goals take hours out of your day) to overlook proper nutrition or to grab the first food we see in our fridge and eat it on the go. Vitamin supplements are never a substitute for food, but they can really help bridge the gap if you fear you aren’t getting enough of the right foods. If you’re determined to keep up your energy levels for decades to come, this is the one anti-aging vitamin you should be having every morning over 40.
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B complex vitamins
If you’re feeling fatigued as of late, one of the first vitamins to make sure you’re getting enough of is B complex vitamins.
“B complex vitamins are what give our cells energy,” says Jeanette Kimszal, RDN, NLC. “So in effect, these nine vitamins should energize your body. These nine vitamins are water-soluble and need to be replenished every day. A vitamin deficiency of thiamin (B1) and B12 have been associated with brain fog and other neurological conditions. As we age the amount of stomach acid is decreased which can affect how we are absorbing these vitamins in particular B12. Vegetarians and vegans are also at risk for deficiencies of B12 since the majority of food this nutrient is found is in animal products.”
According to Kimszal, people who drink alcohol may also be at a greater risk for thiamin and other b vitamin deficiency.
“A supplement mistake is not knowing the best quality of vitamins,” Kimszal says. “There are many different types of B vitamins on the market. Some are not as easily absorbed as others. When choosing a complex vitamin look for one that is quality tested for purity and contains both methyl folate and methylcobalamin. These are the more active forms of folate and B12.”
Another thing that Kimszal says to note is if your urine turns yellow after taking these vitamins you may be taking them in excess. “If you want to know your nutrient levels you can find a registered dietitian who can test your blood to see how what nutrients you are lacking and may need to supplement,” Kimszal says.
Another important vitamin to keep on your radar is vitamin D3, according to Alexandra Soare, a registered dietitian at food-on-mars.com.
“With age, our body finds it harder and harder to add more calcium to the bones,” Soare says. “Vitamin D helps absorb this important micronutrient and ensures healthy and strong bones! Additionally, it strengths your immune system while fighting depression. Just keep in mind a few things. You should supplement it only in winter, if you live in an area with little sun exposure. Taking too much of this vitamin could lead to health problems. I recommend you check first with your doctor or dietitian before supplementing it.”
