Vitamins & Minerals for Getting Older


Magnesium deficiency can be the culprit of night cramps. On average most people do not get much magnesium in their diet and it can lead to insomnia as well as leg cramps and constipation. Don't take more than 150 mg at night, or within 2 hours of any medications, as this can cause problems - unless your healthcare practitioner advises otherwise. Alternatively try eating daily bananas and adding seaweed to your diet (or kelp capsules) for a natural vitamin and mineral supplement.

Do be sure to tell your GP about this, as night cramps can also be a symptom of diabetes. It is also a known side effect of some drugs such as tamoxifen.

Vitamin B

The Archives of Internal Medicine Vol. 169 No 4 Feb 23 2009 reported on the results of a study into Vit B Complex and age-related macular degeneration.

The trial used a combination of Folic Acid, Vit B6 and Vit B12. The double blind, randomized, placebo-controlled trial took 5442 female health care professionals who were over 40 years old who had pre existing cardiovascular disease or 3 or more cardiovascular disease risk factors. At the end of the trail it was concluded that from the randomized trail data, a daily supplementation with folic acid, Vit B6 and vit B12 lead to a reduced risk of age-related macular degeneration.

Vitamin D

In rheumatoid arthritis, vitamin D levels are related to disease severity, inflammatory cytokines, and bone loss. Multiple studies have shown that compared to healthy controls, patients with RA have lower vitamin D levels. Some studies observing the relationship between vitamin D levels and RA disease activity have found an association between the two, while others have not. Link to study.

Vitamin D deficiency may be linked to restless legs syndrome. A new study from Turkey reports that people with low blood vitamin D concentrations may have an increased risk of developing involuntary movements of the legs. Link to study.


Zinc is essential to maintain a healthy prostate gland. The RDA is 15 mg of zinc (citrate or picolinate).