As people enter their 50s, their health gradually begins to change. In addition to maintaining a scientific diet and regular physical activity, supplementing the body with appropriate beverages plays an important role in improving overall health, preventing disease, and prolonging life expectancy.

Older adults often require more calcium, along with vitamin D to support calcium absorption. According to a study published in the medical journal Endocrine in 2023, this age group is particularly prone to vitamin D deficiency. As a result, they face an increased risk of reduced life expectancy, decreased bone density, a higher likelihood of falls, and declining muscle strength.

Therefore, starting the day with a glass of low-fat milk fortified with vitamin D is an excellent choice, as it provides approximately 17% of the recommended daily intake of vitamin D. Most types of milk are fortified with vitamin D, according to information from the health website Health Digest.

The importance of vitamin D and milk for older adults

Although exposure to sunlight can help the body synthesize vitamin D, a study published in 2012 in the journal Aging and Disease pointed out that older adults are often exposed to less sunlight, and their skin’s ability to synthesize vitamin D also declines. This leads to a higher risk of deficiency. Vitamin D plays a crucial role in protecting older adults from infections and improving vascular function. When deficient, it may contribute to conditions such as metabolic syndrome, cognitive decline, and certain types of cancer.

In addition, a 2021 study published in Nutrition and Metabolism found that consuming one glass of milk daily may reduce the risk of cardiovascular disease, help control blood pressure, prevent obesity, and protect against osteoporosis.

A more recent study published in 2022 in the British Journal of Nutrition also found that consuming between ¼ and ½ glass of milk per day could help people aged 69 and older reduce the risk of muscle weakness. Meanwhile, consuming at least one glass of milk per day was associated with better overall health among middle-aged men.

Choose low-fat milk to enhance longevity

A recent study published in the journal Nutrients in 2022 recommended switching to low-fat milk to help extend lifespan. In a study involving 7,000 participants, researchers found that consuming low-fat milk was associated with a reduced risk of mortality. Specifically, men reduced their risk of death by up to 31% and women by up to 41% compared with those who consumed whole milk. In addition, men who drank low-fat milk reduced their risk of death from heart disease by as much as 37%, according to Health Digest.

For older adults, adequate protein intake is extremely important for maintaining lean muscle mass. A 2017 study published in the Journal of Nutrition, Health, and Aging reported that milk provides protein that is more easily absorbed than plant-based protein. This is especially suitable for older adults, who often experience difficulties with chewing and digestion. Increasing protein intake from milk can help seniors meet their daily protein needs more effectively.