The four best as you get older

Vitamin D 

The “sunshine” vitamin has been shown to boost the brain and body.

Several studies have shown that vitamin D supplementation can improve muscle strength and performance.

A recent meta-analysis (a conclusion of multiple studies) investigated vitamin D’s effect on muscle strength and power in athletes.

The researchers highlighted that vitamin D supplementation had a significant effect on increasing lower-body muscle strength but not on increasing upper-body muscle strength or muscle power.

Another study found that vitamin D3 supplementation improved upper and lower limb strength in middle-aged women.

What explains this effect? The link is not exactly clear but vitamin D helps the body absorb calcium – a key component of strong bones.

The sunshine vitamin also brings benefits to cognitive health, research suggests.

A prospective cohort study of 12,388 participants found that those who were exposed to vitamin D had a 40 per cent lower risk of developing dementia.

The study also found that the effects of vitamin D were more pronounced in women, people with normal cognition, and people who were not carriers of the apolipoprotein E ε4 gene – a risk factor for Alzheimer’s disease.

In another study, low vitamin D levels were associated with poorer memory and executive function, especially in older adults.

There are several explanations for this effect. One is that vitamin D protects neurons and contributes to synaptic plasticity, which is thought to contribute to learning and memory.

The NHS recommends that everyone take a daily vitamin D supplement during autumn and winter.

Omega-3 

Omega-3 fatty acids (FAs) may help with ageing by reducing the risk of cognitive decline, cardiovascular disease, and other health problems.

In the largest ever observational study, published in the journal Nutrients, having high levels of omega-3 in the blood was associated with a lower risk of dementia and Alzheimer’s disease.

In another study, published in the journal Neurology, people who had higher levels omega-3 fatty acids in their blood during midlife had better thinking skills than people who have lower levels of the fatty acid.

Docosahexaenoic acid (DHA) – a type of omega-3 fatty acid derived from fish oil – has also been shown to improve memory and learning function in weeks.

One study examined the role DHA might play in stopping age-related memory decline.

Researchers recruited a total of 485 healthy older adults with age-related memory decline and assigned them either 900 mg/d of DHA orally or placebo for 24 weeks.

The participants were put through a series of memory and learning tests to assess the impact of DHA on cognitive function.

DHA supplementation was associated with fewer errors, and improved verbal memory and learning, but not working memory or executive function (the mental processes that enable us to plan, focus attention, remember instructions, and juggle multiple tasks successfully).

A review published in The Lancet Discovery Science examined the effects of omega-3 fatty acids (FAs), such as DHA acids, on cardiovascular outcomes.

Researchers performed a meta-analysis on 38 randomized controlled trials across three databases. A total of 149,051 participants were included.

They concluded that omega-3 fatty acids reduced cardiovascular mortality and improved cardiovascular outcomes.

B vitamins 

Research suggests supplementing with B vitamins can reduce brain shrinkage by more than 70 per cent.

Brain shrinkage, also known as cerebral atrophy, is a natural part of ageing that occurs when brain cells (neurons) and their connections (synapses) are lost, leading to a decrease in brain volume. This can cause problems with memory, thinking, and performing everyday tasks.

It is also associated with dementia.

Groundbreaking research has found that giving older people with the first signs of cognitive impairment supplemental B vitamins (B6, B12 and folic acid) at higher levels than can be achieved through diet to those with sufficient omega-3 fats produced 73 per cent less brain shrinkage in a year, compared to placebo.

This reduction brought brain shrinkage down to the level found in those elderly with no cognitive decline.

“The effect is greater than that of any drug treatment to date – with no adverse effects,” said Professor David Smith, former Chair of Pharmacology and Deputy Head of the Division of Medical Sciences at Oxford University.

The key is thought to lie in breaking down homocysteine – a toxic amino acid that accumulates when there is a lack of B vitamins in your body. Homocysteine accelerates the rate of brain shrinkage.

Vitamin B supplementation may also reduce inflammation and oxidative stress – root causes of ageing and age-related diseases.

In a study, published in the journal Nutrients, high-dose B supplementation reduced the likelihood of these mechanisms.

Magnesium

Magnesium has many potential benefits for people of middle age, including boosting bone, cardiovascular and sleep health.

Magnesium intake is linked to higher bone mineral density in both men and women. Bone density is the amount of minerals in bone tissue, and it’s a measure of bone strength.

Low magnesium levels can lead to bone fragility and a reduced risk of bone fractures.

A review of population-based studies found that magnesium intake was positively associated with bone mineral density in both men and women.

Magnesium is a vital nutrient for cardiovascular health. It helps regulate many aspects of the heart and blood vessels, including:

Blood pressure: Magnesium helps regulate blood pressure
Heart rhythm: Magnesium helps regulate the heart’s electrical activity
Blood vessel function: Magnesium helps regulate the function of vascular endothelial cells

A systematic review and meta-analysis of 16 studies, published in the journal Nutrients found that higher levels of circulating magnesium were associated with a 30 per cent lower risk of cardiovascular disease (CVD). The review also found a trend towards a lower risk of ischemic heart disease (IHD) and fatal IHD.

A pooled analysis of two studies found that magnesium supplementation reduced sleep onset latency and improved total sleep time.

Another study found that magnesium supplementation significantly improved insomnia in elderly people.

If you take magnesium supplements, do not take too much as this could be harmful.

Having 400mg or less a day of magnesium from supplements is unlikely to cause any harm, according to the Department of Health and Social Care.