The body strengthens up until around the age of 30, but then it slowly starts to weaken. It’s up to us to maintain it in good condition—not just physically, but also in terms of its ability to absorb nutrients. A lack of vitamins and minerals in the body is often the cause of serious diseases. While we should always strive to eat a balanced diet, we’re usually the first to notice when our body is missing certain nutrients (like poor metabolism), and that’s when we need to pay more attention to them.

Here are 7 vitamins and minerals that we need more of as we age than we did in our youth:

1. Magnesium
Magnesium helps manage blood pressure issues. A magnesium deficiency is known to cause diabetes, various inflammations, heart diseases, and it helps with calcium absorption, strengthens muscles, and supports nerve function, while also regulating blood sugar levels. The highest amounts of magnesium are found in dark leafy greens, beans, nuts, seeds, and avocados. Keep in mind that while too much magnesium isn’t dangerous, it can cause nausea, diarrhea, or muscle cramps.

2. Calcium
Calcium strengthens bones and significantly reduces the risk of fractures. 30% of calcium goes to the bones, while the rest is used by the body to strengthen muscles, aid heart function, and support nerves. Since most calcium is absorbed from the bones, you don't need to overdo it, as too much can be harmful. If possible, always pair calcium with magnesium and limit dairy products, broccoli, sardines, almonds, and spinach...

3. Vitamin D
Every day should be a "D-day." A deficiency in vitamin D leads to diabetes, heart disease, multiple sclerosis, breast cancer, and colorectal cancer (malignant changes in the lining of the colon and rectum), and it also speeds up aging processes. Vitamin D is found in fish, dairy products, cereals, and the best source is the sun.

4. Potassium Potassium also slows down the aging process and regulates blood pressure. Studies show that higher potassium intake reduces the risk of stroke, though too much potassium can harm the digestive system and heart, causing dangerous irregular heartbeats. Potassium is abundant in ripe bananas, sweet potatoes, chard, beans, and lentils. Be very careful not to consume too little, but also not too much potassium.

5. Vitamin B12
This vitamin is essential for proper blood formation and brain function. In youth, the body can absorb enough vitamin B12, but after the age of 50, this ability nearly halves. At this age, stomach acid levels also drop, often leading to a deficiency of this vitamin. Many nutritionists recommend consuming at least 2.4 mg of vitamin B12 daily, and supplements, including multivitamin drinks, can be beneficial. Remember, B12 is water-soluble, so excess amounts are eliminated through urination. The more you visit the bathroom, the more vitamin B12 you need.

6. Omega-3
Omega-3 fatty acids offer countless health benefits. A deficiency increases the risk of heart disease and cognitive decline. Omega-3s lower blood pressure, reduce bad cholesterol, enhance memory, improve brain function, improve blood health, and prevent dementia and Alzheimer's disease. Omega-3s are most abundant in fish, walnuts, flaxseeds, and leafy greens. Be cautious though—too much omega-3 can interfere with some anticoagulant medications, and those with elevated triglycerides should also be careful.

7. Probiotics
Technically, probiotics aren’t vitamins or minerals, but they are essential for metabolism and overall well-being. They cleanse and heal the gut, aid in weight loss, and reduce the risk of heart disease, diabetes, and stroke. Keep in mind that probiotics are living and active cultures, which means they don’t survive in heat-treated foods. They’re mostly found in dairy and fermented products.