As we get older, we have to make little changes to our diet to protect our health. Here are seven nutrients to zero in on after turning 50, Fox News reports.

Vitamin D

One recent study found that adults with the lowest blood vitamin D levels were about twice as likely to die from any cause compared to those with the highest levels. Vitamin D’s nickname is the “sunshine vitamin” because exposure to the sun’s ultraviolet rays triggers its production in the body, but you can’t rely on the sun as your sole source. 

How to get it: Some of the best natural food sources include wild salmon, whole eggs (the D is in the yolk), and mushrooms, and it’s in fortified foods like dairy, but it can be difficult to eat enough of these foods to meet your needs, so a supplement may be your best bet.

To identify the right amount to take, get your blood level tested. Based on the results, your doctor can recommend the proper daily dose.

Calcium

Bone density declines more rapidly after 50, and one in three women over this age will experience a bone fracture. Research shows that in the first years after menopause, women may lose three to five percent of their bone mass annually.

How to get it: While dairy may be your first thought, there are also several plant-based sources, including dark leafy greens, beans and lentils, nuts, and dried figs.

How much is safe: The recommended daily calcium intake for women over 50 is 1,200 mg per day, but the maximum advised limit, from both food and supplements combined, from age 51 on is 2,000 mg per day. 

Probiotics

Probiotics have been shown to boost immunity, improve digestive and skin health, lower “bad” LDL cholesterol, fight gum disease, and enhance weight control, so there’s plenty to benefit from for women over 50.

How to get them: While foods like yogurt, kefir, kimchi, and sauerkraut contain probiotics, it may be difficult to consume enough of these “friendly bacteria” on a daily basis through food alone.

How much is safe: If you opt for a supplement, ask your doc or dietitian for a recommended brand and amount. 

Omega-3 fatty acids

The omega-3s DHA (docosahexaenoic acid) and EPA (eicosapentaenoic acid) are essential fatty acids that have been tied to vision and brain protection, healthy hair and skin, improved circulation, reduced muscle soreness, a lower risk of heart disease and depression, and a reduction in inflammation, which is a known trigger of aging and disease. 

How to get them: Fatty fish like salmon and sardines are rich sources, but a dislike of seafood or concerns about mercury may interfere with getting enough. And while plant-based foods like flaxseeds and walnuts contain a type of omega-3 called alpha-linolenic acid.

How much is safe: If you choose to take a supplement that provides DHA and EPA (vegan options are available) it’s important to note that there’s currently no standard daily dose for healthy adults. Many experts recommend 1,000 mg of DHA/EPA combined. Emerging research shows that too much omega-3 may weaken immunity, and excess intakes have been linked to bleeding. Once again, to pinpoint the amount that’s right for you, rely on advice from your personal health care providers.

Magnesium

Magnesium helps maintain normal muscle and nerve function, keeps heart rhythm steady, supports a healthy immune system, preserves strong bones, and slashes stroke and heart disease risk. It also helps regulate blood sugar levels and promotes normal blood pressure, but many women fall short of the recommended intake.

How to get it: Good food sources include spinach, almonds, cashews, black beans, quinoa, and pumpkin, sesame, and sunflower seeds.

How much is safe: If you opt for a supplement, look for one with no more than 100% of the Daily Value (400 mg. Too much magnesium can trigger nausea, diarrhea, appetite loss, muscle weakness, breathing problems, irregular heartbeat, and dangerously low blood pressure.

Fiber

Research has shown that for every gram of fiber we eat, we eliminate about seven calories. 

How to get it: fruits and vegetables (especially those with an edible skin and/or seeds or tough stalk) beans and lentils, and small portions of nuts and whole grains, including oats, whole grain rice, quinoa, and barley.