Premature aging is not uncommon in the United States. Now, the goal is not to stop aging. The goal is to age on our own timeline.
Smoking, excess sun exposure, vitamin or mineral deficiencies can all contribute to premature aging. Minerals such as magnesium, calcium, zinc, iodine, and selenium, and vitamins A, C, D and E all play an important role in our lives as the years go by. Nutrient deficiencies may be encouraged by prescribed medications, unhealthy diet, lack of physical activity and more.
Early signs of premature aging may look or feel like:
- 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
Talk to your healthcare provider if you have questions about your aging timeline.
Common Mineral Deficiencies by the Numbers
Common mineral deficiencies for adults include: calcium, magnesium, iron, potassium and zinc.
Depending on your age, whether it is 19, 39, or 89 – you may need different amounts of vitamins and minerals to function optimally physically, cognitively and emotionally. Sleeping patterns, diet, and physical activity may also effect your nutrient requirements as you continue on your timeline.
4 Minerals to Help Discourage Premature Aging
Zinc – Wake up your senses
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 immune system function.
Adult Recommended Daily Allowance (RDA) for Zinc:
- 8mg for women
- up to 11mg for men
Red meat, shellfish (did someone say.. oysters?!), dairy and eggs are great sources of zinc. If you follow a vegan or vegetarian diet, you may increase chickpeas, nuts and seeds to meet the RDA – supplementation may also be considered under the advisement of a healthcare professional.
Magnesium – Fuel your body
Magnesium plays a huge role in our cells metabolic process. It is a part of 300+ reactions throughout our body. 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, cognitive function, unbalanced feelings, forgetfulness and disrupted sleep.
Adult Recommended Daily Allowance for Magnesium:
- up to 320mg for women
- up to 420mg for men
Foods high in magnesium include seeds, greens, nuts, whole grains and low-fat dairy products.
Calcium – Support bones and joints
Calcium is extremely important to our bone and joint health. 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.
Adult Recommended Daily Allowance for Calcium:
- up to 1,200mg for women
- up to 1,000mg for men
Great sources of calcium include cheese, yogurt, almonds, milk and beans. It’s important to note that calcium and magnesium should remain in proper balance to one another for optimal body function.
Potassium – An important electrolyte
Potassium is a very important mineral. It is also the primary electrolyte in the body playing a role in our heart, kidneys, muscle and nerve functions. Deficiencies in potassium have been recognized with elevated blood pressure and the formation of calcium deposits in various organs.
Adult Recommended Daily Allowance for Potassium:
- up to 2,600mg for women
- up to 3,400mg for men
Avocados, spinach, beets, white and black beans, watermelon and sweet potatoes are all great sources of potassium.
A well-rounded diet may do wonders to help you age on your timeline. Sit less, stand more, and do not forget to do what brings you joy. Age is only a number – we get to choose how “young” we remain.
If you want to learn about your specific mineral profile, consider taking an at home mineral hair test or vitamin deficiency test.