06/25/2021
Getting adequate nutrition can be a challenge as you get older. With age, the number of calories you need begins to decline. Every calorie you consume must be packed with nutrition in order to hit the mark. Before starting any vitamin or mineral supplements, you should talk to your doctor to determine if it is appropriate. Because these supplements may affect the way prescription drugs work, you should also tell your pharmacist if you begin taking them.
Not all seniors need vitamins. If you eat a well-balanced diet and don’t have any medical conditions, you may not get many benefits from vitamin supplements or mineral supplements. However, many seniors find they don’t get enough nutrition whether it’s due to health conditions such as blood sugar problems, side effects of medications, or a decrease in bone health. Visit your doctor to determine if vitamin supplements are right for you.
1. MULTIVITAMIN
A daily multivitamin can help ensure you get the nutritional elements you need to live an active, healthy lifestyle well into your golden years. These supplements contain a blend of vitamins that most seniors don’t receive enough of. They include vitamin E, vitamin K, vitamin A, calcium, vitamin D, folic acid, and potassium. Other formulations include lycopene, lutein, and probiotics.
Some of the best multivitamins include One-A-Day vitamins for people more than 65 years old and Centrum Silver for adults over the age of 50.
2. VITAMIN D
In older adults, vitamin D helps to support skeletal health by building and protecting bones. Research shows vitamin D may also help to prevent diseases that cause cognitive decline, osteoporosis, cardiovascular disease, and type 2 diabetes. Studies suggest that at least 20% of elderly Canadian, European, and American adults have a vitamin D deficiency. In addition, research indicates vitamin D helps to increase the absorption of other vitamins such as calcium and may play a role in preventing falls.
Experts recommend getting 20 to 25 micrograms of vitamin D per day. Many foods are fortified with vitamin D, so eating them is a good way to increase your vitamin D consumption. Look for foods fortified with vitamin D including breakfast cereals, milk, and other dairy products and naturally occurring vitamin D in eggs and some fish like salmon. If you have a hard time eating those foods, try a supplement that contains vitamin D3.
3. B VITAMINS
As we age, our bodies become less efficient at absorbing B vitamins such as vitamin B12 and vitamin B6. Also, stomach acid decreases and is unable to break down and absorb B vitamins as efficiently as when we’re younger.
There are several different B vitamins including folate, niacin, biotin, and riboflavin. B vitamins are essential for healthy nerve function, heart health, and blood pressure. Vitamin B12 deficiencies have also been linked to brain disorders.
Experts typically recommend getting around 2.4 micrograms of B vitamins each day. To get more B vitamins, eat foods such as meat, poultry, eggs, milk, fruits, and vegetables. You can also take a B vitamin supplement.
4. VITAMIN C
Vitamin C plays a key role in immune system health and metabolism. According to the American Optometric Association, vitamin C may help prevent cataracts and decrease vision loss associated with age-related macular degeneration. The human body can only get vitamin C from outside sources. As a result, many seniors who don’t eat a balanced diet may experience a vitamin C deficiency.
Health professionals recommend getting 75 to 90 milligrams of vitamin C every day. Vitamin C can be found in most fruits and vegetables including oranges, broccoli, tomatoes, and winter squash. You may find the easiest way to get more vitamin C is to use a supplement. Try to find one formulated for seniors that doesn’t contain more than the recommended daily amount of each vitamin.
5. CALCIUM
It’s no secret that calcium is a key component of healthy aging. Many older adults suffer from calcium deficiencies that lead to brittle bones or bone diseases like osteoporosis. Women are particularly susceptible to calcium deficiency and bone loss after menopause.
The AARP recommends taking calcium supplements for individuals 50 years old and up. Men should get around 1,000 milligrams of calcium per day while women should take 1,200 milligrams per day. Calcium-rich foods include tuna, cheese, yogurt, kale, sesame seeds, beef liver, and spinach. You can also take a physician-recommended calcium supplement if you have a hard time getting enough from your regular diet.
6. OMEGA FATTY ACIDS
Omega 3 fatty acids and omega-6 fatty acids are healthy fats that play a role in energy, healthy vision, and smooth joint function. There are three main types of omega fatty acids, including DHA, EPA, and ALA. Research shows omega fatty acids may help to reduce pain and other symptoms of rheumatoid arthritis. Studies suggest omega fatty acids may also help to decrease the progression of macular degeneration, a condition that affects the eyesight of many older individuals.
You can get omega fatty acids from seafood as well as flaxseed, walnuts, and soybeans. Try to consume two servings of fish or other omega-3 rich foods per week. You can also use a supplement with omega fatty acids.
7. COENZYME Q10
Also known as Coq10, this antioxidant is naturally produced in the liver. As we age, our livers become less effective at producing this antioxidant, and it’s difficult to find it in food sources. Low levels of Coq10 have been associated with heart disease and may benefit older individuals in the early stages of Parkinson's disease.
The best way to get more Coq10 is to use a supplement. While some food such as meat and whole grains contain the antioxidant, the levels aren’t high enough to address a deficiency. Aim to get 100 to 200 milligrams of Coq10 each day.
