The benefits of vitamin D have long been reported, but are you getting enough of this nutrient in your everyday diet for optimal health and wellbeing? Whether you opt for a daily dose of sunshine, a supplement, or fortified foods, getting enough vitamin D is vital when it comes to keeping your bones strong and your immune system firing on all cylinders.
Vitamin D is a nutrient with abundant benefits for our physical and mental health. However, very few foods naturally contain vitamin D besides fortified foods and drinks such as milk, breakfast cereals, yogurts and orange juices. The best food sources of vitamin D are fatty fish such as salmon, mackerel, and fish liver oils, while eggs, cheese and mushrooms contain small amounts.
Our bodies also make vitamin D when our skin is exposed to the sun. But as we all know, it’s important to wear sunscreen and stay in the shade to reduce our risk of skin cancer. Older people and people with dark skin struggle to make enough vitamin D in sunlight. So how can we make sure we’re getting enough of this vital nutrient?
One of the easiest ways to get enough vitamin D into our everyday diet is through the best vitamin D supplements, available in capsules, sprays and chewables. Make sure you check out what levels of vitamin D the National Institutes of Health (opens in new tab) recommends, depending on your age.
What are the benefits of vitamin D?
According to Rahaf Al Bochi, registered nutritionist and spokesperson for the Academy of Nutrition and Dietetics (opens in new tab), there are several benefits to vitamin D. “Vitamin D helps absorb calcium and phosphorus, which is important for bone and teeth health,” she says. “Vitamin D also plays a role in disease prevention such as heart disease and type 2 diabetes, reducing the risk for depression.”
Rahaf Al Bochi, RDN, LDN
Al Bochi is a registered nutritionist and spokesperson for the Academy of Nutrition and Dietetics. She practices through an intuitive eating approach and specializes in the Mediterranean eating pattern. Al Bochi is a member of the Academy's Nutrition Entrepreneurs dietetic practice group and a graduate of Ryerson University.
We’ve taken a deeper dive into some of these key benefits, along with others, to discover what this important nutrient can do for our physical and mental wellbeing.
1. It supports the immune system
Vitamin D is already known to help our immune system resist invading bacteria and viruses, according to the Centers for Disease Control and Prevention (opens in new tab) (CDC). But the accurate Covid-19 pandemic has shown how powerful vitamin D can be in supporting our immune systems against more severe diseases.
A review released in 2022 (opens in new tab) into the role vitamin D plays in fighting Covid-19 found that low vitamin D levels may increase the risk of infection and may also increase its severity. Researchers concluded that vitamin D supplementation could protect people from respiratory diseases and prevent it from progressing in severity, reducing the risk of death.
2. It builds strong bones and teeth
Vitamin D is vital to building and maintaining strong, healthy bones and teeth. It does this by promoting calcium and phosphorus absorption in the gut, which helps bones to mineralize, increasing strength and hardness.
Not getting enough vitamin D can lead to tooth loss and leave bones brittle and weak. It can even cause rickets in children and osteoporosis in older adults. With more than 53 million adults (opens in new tab) in the U.S. at risk of developing osteoporosis, vitamin D could be a powerful tool in increasing bone health.
3. It supports a healthy heart
Vitamin D helps to regulate heart function and reduce blood pressure, while vitamin D deficiency is associated with heart problems, stiffening arteries and high blood pressure.
Although there is not enough evidence to support the idea that vitamin D supplementation can lower the risk of cardiovascular disease (CVD), many health experts argue that it reduces blood cholesterol levels (opens in new tab) and high blood pressure (opens in new tab), both of which can contribute to CVD.
4. May prevent type 2 diabetes
Vitamin D may help the body Improve its sensitivity to insulin, which is the hormone that regulates blood sugar levels. This can reduce the risk of insulin resistance, which can lead to type 2 diabetes. Numerous studies, such as one published in the Biochemical Journal (opens in new tab), have also linked vitamin D deficiency to developing type 2 diabetes.
5. May inhibit cancer spread
According to the NIH (opens in new tab), vitamin D can inhibit or slow the progressions of certain cancer tumors. This may be because of its anti-inflammatory effect or because it may be able to stop the tumor from growing blood vessels.
A 2019 meta-analysis of trials into vitamin D supplementation and cancer incidence and mortality published in Annals of Oncology (opens in new tab) found that while vitamin D did not reduce cancer incidents, it significantly reduced cancer deaths by as much as 13% (opens in new tab).
However, one study reported an association between a higher intake of vitamin A and invasive breast cancer, with subjects experiencing a 28% rise (opens in new tab) in risk.
People with cancer should always speak to their oncologist before opting for vitamin A supplementation.
6. May reduce the risk of multiple sclerosis (MS)
Lots of studies over the years, including one published in the journal of Multiple Sclerosis and Related Disorders (opens in new tab), have shown that people who get more sunlight exposure and vitamin D from their diet have a reduced risk of developing MS, an autoimmune disease affecting the central nervous system. As the NIH (opens in new tab) notes, people who live in hotter, more sunny countries rarely develop this condition compared to those who live in cooler, cloudier countries.
Some experts suggest vitamin D supplements could reduce the risk of developing the disease or Improve symptoms associated with MS, as a 2021 article published in Annals of Agricultural and Environmental Medicine (opens in new tab) argues. However, we need more evidence to be sure of the benefits.
7. May reduce the risk of depression
More evidence is emerging that vitamin D can be an essential tool to support mental wellbeing. In 2020, a systematic review and meta-analysis published in Depression and Anxiety (opens in new tab) compared the effect of a vitamin D supplement and a placebo on thousands of participants with ‘negative emotions.’ Researchers found that vitamin D supplementation improved the mood of patients with major depressive disorder.
However, a 2021 review in the Journal of Clinical Medicine (opens in new tab) that looked into the use of vitamin D in healthy adults did not find consistent evidence to support the use of vitamin D in combating other mental health problems. Researchers also noted that some studies recommended physical activity in addition to supplementation or recommended food sources of vitamin D instead.
So while we can cautiously say vitamin D may have a mood-boosting effect, especially on those with depression, we need more research on how it does this and how it should be combined with other methods of supporting mental health.
This article is for informational purposes only and is not meant to offer medical advice.
In 2022, the top earning seniors rake in $4,194 per month in Social Security benefits, and they'll be sitting even prettier next year. The 2023 cost-of-living adjustment (COLA), which helps benefits keep pace with inflation, is the third-highest since 1980, at 8.7%. And that's sending the maximum Social Security benefit surging to a record high.
While all seniors on Social Security can expect an increase beginning in January, only an elite few will claim the top prize. Here's how to find out if you're one of them.
Image source: Getty Images.
Who earns Social Security's maximum benefit?
There are three criteria you need to meet in order to earn Social Security's maximum benefit in 2023. First, you need to work for at least 35 years before claiming. This is because the Social Security Administration bases your benefit on your average monthly earnings from your 35 highest-earning years, adjusted for inflation.
If you apply before you've worked this long, you'll have zero-income years factored into your calculation. Even one of these will automatically put the maximum monthly benefit beyond your reach.
Second, you have to pay Social Security payroll taxes on the maximum taxable income in your 35 highest-earning years. Not everyone knows this, but the government doesn't collect Social Security taxes on all income. In 2022, only the first $147,000 is subject to these taxes, and in 2023, that number will rise to $160,200. But in prior years, it was lower.
This is why most people aren't able to claim the top benefit. Few people manage to pull in that much money throughout their careers, let alone do it in 35 separate years.
The final step to claim the maximum benefit is to delay benefits until 70. While it's possible to claim checks as early as 62, many don't realize that doing so shrinks your benefit. Your checks increase a little for every month you delay benefits until you reach the maximum benefit at 70.
Those lucky few who meet all three criteria in 2023 will bring home $4,555 monthly checks. That adds up to an annual benefit of $54,660.
What if you can't claim the maximum Social Security benefit?
Most people won't take home quite this much, but don't let that discourage you. You can still use this information to squeeze as much out of the program as possible.
Perhaps the easiest way to increase your benefit is to continue working. Being employed for at least 35 years will help you avoid zero-income years in your benefit calculation, and working even longer could boost your benefit over time. Most people earn more later in their careers than they did when they were just starting out. Once they pass the 35-year mark, these later, higher-earning years replace their earlier, lower-earning years in their benefit calculation.
Taking steps to increase your income can also help boost your Social Security checks. Plus, they'll give you more money to spend today. You could work overtime, find a better-paying job, or start a side hustle to give you a few ideas.
As for delaying until 70, this could be a smart decision if you can afford to fund retirement on your own until then and expect to live into your 80s or beyond. But claiming early could be a wiser choice if you're already retired and struggling financially, or you don't expect to live long.
You could also claim benefits at your full retirement age (FRA) as a middle ground. This is anywhere from 66 to 67, depending on your birth year. If you claim at this age, you get the full benefit you've earned based on your work history, with no adjustments up or down for early or delayed claiming.
Think through all your options, and choose a tentative claiming age for now. You can always adjust this over time if your retirement goals or time line change.
Life insurance is generally thought to be advantageous for a wide variety of American adults.
Whether you're young and single, older and married or somewhere in the middle with children, the benefits of having a life insurance policy are multiple and significant. It's even more beneficial if you own a home, have debt or are anticipating major expenses in the future. Those benefits, however, range substantially and are often specific to the individual policyholder's personal financial situation and long-term goals.
One group that is often not thought of as benefiting from life insurance protections is senior citizens. Because of the sometimes costly price of securing a (minimal) policy at an advanced age, it's thought that life insurance isn't worthwhile.
But, just like all of the other groups mentioned above, life insurance can benefit seniors, too. It just may not be for the same reasons as those in other demographics.
If you're a senior considering life insurance then start by getting a free price quote online so you know exactly what to expect.
How life insurance can benefit seniors
The pros of having a life insurance policy for seniors are often specific to each individual. Here are three benefits that are broadly applicable:
It can leave a nest egg for beneficiaries
If you're a senior with little to no savings to pass on or a home to leave your family, then a life insurance policy may be able to help. For a relatively inexpensive cost each month (premiums range based on age and health), you may be able to secure a policy for tens of thousands of dollars. That could then be left to your beneficiaries in the event of your death.
Granted, a policy worth $20,000-$30,000 may not sound like a lot, particularly when payouts range up to and past $1,000,000. But it's still better than nothing. If it can be locked in at a low rate then it's probably worth pursuing.
Answer a few simple questions online now to get a free price estimate.
It can cover end-of-life expenses
A death in the family is already difficult to deal with. But the financial burden caused by end-of-life expenses like a wake, funeral and burial compound the issue.
Fortunately, a conservative life insurance policy in an amount that can cover these costs may be available for many seniors. Considering that the coverage amount is minimal compared to more robust, comprehensive policies, the premium tied to such a policy can potentially be affordable.
Know what you can afford and then see if you can get coverage for that amount. It may not be a policy worth millions but that's not what you'd need for these sorts of expenses anyway.
It can help pay down debt
What will your financial situation look like after your death? If there will be significant outstanding debt left to your loved ones then you may want to get a life insurance policy to help make those payments.
Life insurance can be used for almost anything so if you get a plan now and wind up paying down the debt before you have passed you can always cancel the plan - or keep it and have your beneficiaries use it for something else.
But if you have significant debt with no clear pay-off date? It may make sense to secure a policy now so they know they won't get stuck with costly payments. Compare rates and providers now by using the table below.
The bottom line
Life insurance for seniors is often thought of as expensive and not worth it. But as shown above, depending on your personal circumstances and goals, a policy may be both cost-effective and valuable.
Do the math, review your options and speak to a life insurance provider to determine if it makes sense for you.
Collagen is found throughout the body in muscles, bones, connective tissue and skin, and is something we create ourselves from amino acids. It is the most abundant protein in the body, but you may have heard there are some potential benefits of collagen when taken as a dietary supplement.
As we age, our bodies become less effective at making collagen, and we may find ourselves with brittle nails, thinner hair and more fragile skin. This is due to the presence of collagen in the dermal layer of the skin, which is where our hair follicles live and age-related collagen production drop off. As well as the visible signs of aging, we may feel the effects of less collagen in our bodies in the form of joint pain and weaker muscles.
We’ve spoken to experts about the main benefits of collagen and whether collagen supplements may be useful as we get older. Looking for more ways to top up your protein intake? Check out our round-up of the best protein powder to support muscle growth.
1. Skin health
A review in the Gerontology (opens in new tab) journal indicates that the age-related loss and fragmentation of collagen fibrils (the protein structure) can cause delayed wound healing and even skin cancer development as the skin is weakened. As such, many topical anti-aging creams contain collagen, although this does little more than moisturize the skin.
Dr Deborah Lee, a medical doctor and representative for Dr Fox Online Pharmacy (opens in new tab), explains to Live Science that collagen production drops off as we age, which leads to skin sagging. “As we age, the production of collagen slows and the collagen produced is less efficient – which underlies many of the changes we see with aging, such as wrinkling and sagging of the skin, joint pain, loss of height, and fractures,” she says. “The structure of collagen is organized with a complicated fiber system, with chains of amino acids arranged in fibrils, like strong ropes, to provide a tight and reliable support structure.”
Having worked for many years in the U.K's National Health Service, initially as a GP, and then as Lead Clinician for an integrated Community Sexual Health Service, Dr Deborah Lee now works as a health and medical writer, with an emphasis on women’s health. She is a menopause specialist.
A 2019 review in the Journal of Drugs in Dermatology (opens in new tab) indicates that while collagen in skin creams isn’t effective, taking an oral collagen supplement in the form of collagen tripeptide saw notable improvements to skin elasticity. The review concludes that while research into collagen for skin health is still in its early stages, results are promising for collagen supplementation.
2. Joint health
A review in the Mechanisms of Aging and Development (opens in new tab) indicates that cellular degeneration as we age may be responsible for the development of osteoarthritis later in life. The review highlights several causes of this cellular degeneration, and one of the factors mentioned is the reduced levels of collagen in the body as we age.
Dr Lee tells Live Science that sometimes those with arthritis take collagen to support joint health. “Collagen can be taken as a supplement to treat joint pain in those with arthritis. The scientific name is collagen hydrolysate, but it is also called hydrolysed collagen, purified gelatine, HCP and type 2 collagen,” she says. “Collagen is purchased as capsules which contain collagen usually made from beef, pork or fish bones, which have been boiled and processed.”
A meta-analysis in International Orthopedics (opens in new tab) shows promising improvements in osteoarthritis symptoms when patients were given collagen orally. When results were compared against several different scales, many showed an improvement to stiffness, although reported pain and functional limitation patients experienced was not significantly changed.
3. Muscular support and healing
A British Journal of Nutrition (opens in new tab) study into the impacts of collagen peptide supplementation on elderly men when combined with resistance training showed an improvement in body composition and muscle strength. As resistance training puts the muscles under stress, the application of collagen, a structural protein, may help muscles effectively heal from that stress, increasing strength and tone.
In addition to this, some medical procedures use collagen membranes or grafts to promote faster wound healing. A review in the International Journal of Biomedical Sciences (opens in new tab) found that bovine collagen grafts create a favorable environment for bone regeneration. The review notes that 3% of people have an allergic response to collagen, so you should be careful when taking a supplement for the first time.
4. Healthy heart
Collagen supplementation may also promote cardiovascular health. Research in the Journal of Atherosclerosis and Thrombosis (opens in new tab) where patients were given two daily supplements of collagen tripeptide over six months indicates that collagen can Improve signs of atherosclerosis (the hardening of arteries due to plaque buildup). Several methods were used to measure the improvement, including testing blood lipid levels. The study concluded that collagen tripeptide can be used as an effective treatment or preventative measure.
5. Stronger hair and nails
A clinical trial in the Journal of Cosmetic Dermatology (opens in new tab) found that collagen supplementation can significantly Improve the condition of brittle nails. Patients saw an increase in nail growth and 88% of the participants saw an improvement even four weeks after the treatment.
Hair and nails are made primarily of keratin, which is another structural protein, but collagen plays a role in the health of our scalp and the layer of our skin which contains hair follicles. Having sufficient collagen within our bodies contributes to healthy hair follicles and by extension, healthy hair, as seen in research in Experimental Dermatology (opens in new tab). It also contains the amino acids needed to make keratin.
This article is for informational purposes only and is not meant to offer medical advice.
In 2022, the maximum monthly Social Security benefit is $4,194. You can only get checks this big if you meet two criteria, though -- and one of the conditions is that you must have earned a very high income throughout most of your career.
Here's exactly the salary you would need this year in order to get $4,194 per month from the Social Security Administration.
Image source: Getty Images.
You can only max out your Social Security benefits if you earn this much
If you're hoping for a $4,194 monthly Social Security benefit, you need to bring home a minimum of $147,000 this year -- if 2022 is one of the years that counts when your benefit amount is calculated.
See, Social Security only takes 35 years of your work history into account when determining your benefit. All of your wages are adjusted for wage growth. Then, the Social Security Administration gives you benefits equal to the inflation-adjusted average of your earnings during the 35 years when you made the most money.
If you want the largest possible monthly check from Social Security, you must earn at least the "wage base limit" in every single one of those 35 years. In 2022, the wage base limit is $147,000, so if you're earning less than that and this year counts in your formula, you are going to fall short of the max benefit.
What is the wage base limit and why do you need to earn above it?
The wage base limit is an important concept because it's the reason there's a max benefit in the first place.
Since Social Security benefits equal a percentage of average wages, it would theoretically be possible for someone who makes millions of dollars a year to have a Social Security benefit that totals tens of thousands of dollars monthly. But the government doesn't want to be paying out millions of dollars to people -- so there's a "wage base limit" each year.
When you earn money, you pay Social Security taxes on income up to the wage base limit. Income up to this threshold is used to determine your monthly benefits. Income above the wage base limit isn't subject to Social Security taxes. And you won't get any extra credit for earning more money in your benefits formula.
If you earn the wage base limit (or more) for all of the 35 years included in your benefits calculation, you'll be on track for the highest possible Social Security check. If you earn below it, your average earnings over your career will not be as large and so you won't be able to max out your Social Security.
There's one more step you'll have to take
As if earning the inflation-adjusted equivalent of $147,000 isn't hard enough -- which by the way will go up to $160,200 in 2023 -- you'll also have to wait until 70 to claim Social Security benefits in order to get the max benefit.
That's because you earn delayed retirement credits on retirement benefits from full retirement age through age 70. So, you need to have the highest possible average wage in order to be on track for the highest standard benefit. Then you need to increase that amount further by earning these credits.
Most people don't earn anywhere near the highest possible average benefit, so you shouldn't assume you'll get such a large Social Security check unless you're a very high earner. Instead, those who earn closer to average wages can assume their benefits will probably replace about 40% of pre-retirement income and start working on a plan to supplement that with funds from other sources such as savings and investments.
A Chicago Transit Authority retirement specialist has been indicted on federal charges alleging she used phony beneficiary information for dozens of recently deceased retirees to steal more than $350,000 from the agency’s pension system.
Ayanna Nesbitt, 50, of Chicago was charged in an indictment made public Friday with five counts of wire fraud. An arraignment was set for Tuesday before U.S. District Judge Matthew Kennelly.
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According to the charges, Nesbitt created and obtained approval for fraudulent requests to make death-benefit payments and refund pension contributions to purported beneficiaries of CTA retirees and other eligible members of the pension plan.
Nesbitt then directed the funds into bank accounts she controlled as well as other accounts held by family members or associates, then used the money for personal expenses for herself and others, the charges alleged.
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In all, between March 2019 and September 2021, Nesbitt obtained approval for 43 false death-benefit or pension-refund requests totaling $357,000, according to the indictment.
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Nesbitt’s attorney did not immediately respond to requests for comment Friday.
According to Nesbitt’s LinkedIn profile, she has worked as a CTA retirement specialist for 17 years. She also was a CTA bus operator from 1996 to 2004, according to the profile.
In 2016, Nesbitt and the then-head of the CTA retirement plan were sued in U.S. District Court by a woman who claimed that they had defrauded her of retirement payments she was due after her husband’s 2014 death.
Lawyers for the retirement plan disputed the allegation, writing in a motion to dismiss that documents “clearly and unequivocally” showed the woman’s husband had chosen to accept all of his retirement benefits during his lifetime, with no lump payment going to his beneficiaries in the event of his death.
U.S. District Judge Charles Kocoras dismissed the suit in June 2016 on the grounds that it lacked federal jurisdiction, records show.
The CTA is a separate entity from the retirement plan. Representatives of the plan were not immediately available for comment.
jmeisner@chicagotribune.com
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The beauty product that has become a make-up bag staple for adding color to lips and cheeks was originally made for a more private body part.
Benefit Cosmetics customers were shocked to learn that the Benetint Lip & Cheek Stain product was actually designed for nipples.
Benefit UK posted a Reel on their Instagram sharing the little-known use for the best-selling product.
“Before you come for us, yes we’re okay! Benetint’s original formula wasn’t intended for the lips OR the cheeks,” the caption read.
The video — which has 235,000 views — shows a male model applying the Love Tint color to one nipple and then the Cha Cha Tint to another.
Many people don’t know that Benetint — the very first product released after Jean and Jane Ford founded the company in 1976 — was originally made as a nipple tint for exotic dancers, according to Allure.
After a dancer requested a product that could make her nipples more prominent, the Ford sisters boiled rose petals and carmine to make a red stain. The creation became an instant hit.
Now, Benetint is used primarily for the lips and cheeks and comes in five different shades.
Customers were shocked to see Benefit’s explanation for the product’s original purpose, and the company received mixed responses.
“The ads get weirder every day. People don’t have creativity on how to promote their products,” one person commented.
“Was that really necessary,” another asked. “Bad PR move there. That image will scar me.”
“I was a big fan of the brand but I guess it’s the time to unfollow it,” an upset customer wrote.
“That’s soo not right puts me off,” someone added with an angry face emoji.
“Can’t unsee,” another exclaimed.
“OMG!!! BENEFIT what are you thinking with this advertisement seriously shocking for your company, you just went to the bottom of the list in makeup,” one wrote.
Other users were supportive of the brand — and some even knew about the product’s history.
“If people knew the reason why the tints were made in the first place then they wouldn’t be so offended by this post,” someone pointed out.
“I feel like it’s worth mentioning they didn’t market the product for everyday people to paint their nipples red. It was actually for strippers,” another commented.
“This is a great product for anyone who lacks pigmentation, has scars or wants to accentuate their nipples,” one customer wrote.
Curious about these Benefit products. Here some reviews on the items in the set.
Benefit Cosmetics BADgal BANG! Mascara Reviews
"Made it through a car accident. It's truly waterproof. Sure it survived many crying sessions but most impressively it survived a car accident lol. The nurses actually asked me what one I was wearing," a shopper reviewed.
Another said, "Obsessed! I've tried so many mascaras over the years but this one is the bomb! Seriously I feel like it looks like I'm wearing false lashes. This mascara makes my lashes long, full, and best of all it doesn't easily smudge. Total game changer. I can't go back to my old one."
Benefit Cosmetics Hoola Matte Bronzer Reviews
A shopper reviewed, "This is my absolute go-to product! It looks fab in the summer but also gives you that healthy glow in the winter! The matte finish makes it perfect for contouring too. I don't go anywhere without it!"
Someone else wrote, "This is my new HG product. I am so in love . Please never discontinue! I am fair skinned and struggle with bronzers. I finally feel like I've mastered the game with this!"
Benefit Cosmetics The POREfessional Primer Reviews
"My skin feels like a satin pillowcase. Protected from whatever is going to come at me that day. No but seriously I will find a reason to use because the experience of putting it on is so incredible," a shopper reviewed.
Another fan of the primer said, "The smoothest pores imaginable. This primer is a staple in my makeup collection, i wear it literally EVERY day- even on days i go bare faced! I have huge pores (thanks genetics) but this primer fills them in nicely and works well with both powder & liquid matte foundation or even on its own! I will be trying the newer lighter version next!"
Benefit Cosmetics 24-HR Brow Setter Reviews
"This is the best brow setter i've tried!! it doesn't leave a weird residue color on the brows and they actually stay where you want all night!! Would definitely recommend to anyone and will repurchase," a customer reviewed.
Another said, "I will not use any other brow gel on my brows. Nothing else holds them in place all day long. I have been in the rain & still this stays put."
Looking for more great beauty deals? Get $106 worth of Lancome products for just $59.
There is a maximum Social Security benefit seniors can receive. In 2022, it's $4,194. This generous retirement benefit is available to people who earned the highest possible average wage and wait as long as possible to claim Social Security benefits.
So what is the highest possible average wage, and what salary would you need in order to hit this target? Here's what you need to know.
This is the salary needed to max out your Social Security checks
In 2022, you would need to earn $147,000 to be on track for the maximum Social Security benefit of $4,194. Here's why.
As mentioned, Social Security benefits are based on average wages. Your average wage is calculated by:
- Adjusting all of your wages over your career to account for wage growth.
- Adding up the wages you earned during the 35 years when your earnings were highest.
- Calculating your monthly average wage over the 420 months included in your benefits calculation.
You get benefits equaling a percentage of this average wage, which is called your Average Indexed Monthly Earnings, or AIME. But there's a catch.
Social Security sets a limit on how much money is included in the benefits calculation. It's called the Wage Base Limit. If you earn above this amount, you won't pay Social Security taxes on any extra earnings, and the extra money won't be part of the calculation of your average wage. The wage base limit is the reason why there's a maximum average wage in the first place, and thus the reason why there's a maximum Social Security benefit.
If you earn the wage base limit (or more) for every one of your 35 years included in your average wage calculation, you'll have the highest average wage possible, so you'll have the highest standard Social Security benefit possible. You'll still need to wait until the age of 70 to claim your benefits, though, because you can earn delayed retirement credits until that age. You'll need to max those out to increase your standard benefit as much as possible in order to get the absolute maximum Social Security payment.
The wage base limit also changes over time. In 2023, for example, it will be $160,200, so you'd need to earn that much next year to be on track to max out Social Security benefits in the future. Every single year for at least 35 years, you'd need to earn the inflation-adjusted equivalent of this amount.
What if your salary is below $147,000?
If your salary is below $147,000 in 2022 or below $160,200 in 2023, you could potentially still earn the maximum Social Security benefit. But to do so, you would need to make sure that 2022 (or 2023) doesn't count in your benefits calculation. You would need a total of 35 other years of work, during which you earn the maximum countable income.
Most people are not going to be able to pull that off, so don't count on maxing out your Social Security benefit. Instead, you should realize your own Social Security is going to equal about 40% of your preretirement wages. So you can estimate what your benefit is likely to be and start planning to save enough to supplement that income so you can have a comfortable life as a retiree.
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