Premature aging is not uncommon in the United States. Men and women of all ages are facing signs of premature aging. We often hear about common known contributing factors from smoking to excess sun expose, but did you know premature aging can also a result of vitamin or mineral deficiency? The most common “aging” deficiencies include minerals such as magnesium, calcium, zinc, iodine, and selenium, and vitamins A, C, D and E. These nutrient deficiencies can be caused from different prescribed medications, unhealthy diet, lack of physical activity as well as several other health concerns.
You may be experiencing early warning signs of premature aging if you notice one or more of the following:
- Constant state of exhaustion
- Feeling forgetful and having trouble concentrating
- Irritated, red eyes
- Dry, irritated skin
- Poor digestion
- Lack of exercise or spending most of the day sitting
- Seeing extra weight around abdominal area
Most of these signs are often a result of nutrient deficiencies.
Common Mineral Deficiencies by the Numbers
Studies have shown that forty-five percent of Americans are magnesium deficient, thirty-eight percent are deficient in calcium and eight percent are deficient in zinc.
As we age, our bodies need for different vitamins and minerals changes. For example, men over 70 and women over 50 need more calcium and potassium than the average adult. It is also typical that the older we get, the more likely we are to be taking medication for different ailments. This can lead to mineral deficiencies as well.
Most times you can find the needed vitamins and minerals in healthy foods. If you are having trouble keeping a balanced diet, you may want to discuss supplementation with your healthcare provider.
4 Minerals to Help Prevent Premature Aging
Zinc is an important mineral for your senses. It supports your sense of smell, sense of taste and your sight. It is also an important mineral that aids in immune function by fighting infection. No matter your age, your body’s ability to fight infection is important to your overall health. Not surprising, if you are more susceptible to infection it can lead to more life-threatening illnesses over time.
The recommended daily allowance for Zinc is 8mg daily for women and up to 11mg daily for men. You may consider adding red meat, shellfish, dairy and eggs to your diet as all are great sources of zinc. If you need additional Zinc, consider a liquid ionic zinc supplement with a nutrient absorption rate up to 99.9% to optimize your intake.
Magnesium plays a huge role in our cells metabolic process, over 300+ reactions in fact. If our cells start to slow down, then our body’s processes will also start to slow down. A magnesium deficiency can be related to decreased muscle performance, memory loss, feelings of forgetfulness and fatigue.
The average adult women should consume up to 320mg of magnesium per day and the adult male should consume up to 420mg per day. Foods high in magnesium include seeds, greens, nuts, whole grains and low-fat dairy products.
Calcium is extremely important to our bone and joint health. As we get older, our bodies require more and more calcium. Adequate calcium consumption from an early age will benefit you later in life, so it is never too early to evaluate. Calcium deficiencies can be related to fragile bones and even various blood sugar regulating functions.
We need the most calcium from ages 4-18 during the critical growing years and then again after 50. Roughly 1,200mg per day is recommended for each age group, while the average adult generally requires 1,000mg per day. Great sources of calcium include cheese, yogurt, almonds, milk and beans.
Potassium is a very important mineral and the primary electrolyte in the body playing a role in our heart, kidneys, muscle and nerve functions.
After turning 50, our daily intake of potassium is recommended to increase to 4,700mg per day because of its important role in our body. Deficiencies in potassium have been recognized with elevated blood pressure and the formation of calcium deposits in various organs. Avocados, spinach, beets, white and black beans, watermelon and sweet potatoes are all great sources of potassium.
Have you noticed common signs of premature aging and want to know if it may be a result of a mineral or vitamin deficiency? If so, consider taking an at home mineral hair test or vitamin deficiency test.