Vitamins and Supplements for Older Adults
When I was young, I avoided taking medicines, including vitamins and supplements. But with each birthday, I notice things don’t work as well as they used to. Now, my daily intake of vitamins could fill a small cabinet. Why is it that eating healthy meals is not enough anymore?
One surprising reason is that our wheat products, fruits, and vegetables do not contain as many nutrients as the food Grandma served on her table. Genetically engineered crops, produced to grow bigger and hardier plants, have more calories but not an increased amount of nutrients. We eat more and get less. Carbon dioxide levels in the air, soil composition, and types of fertilizer have also been shown to create lower levels of important vitamins and minerals in our food supply. Check out the links at the end of this article to learn more.
Another reason to take more vitamins and supplements is that, with age, our bodies undergo changes that can significantly affect nutrient absorption and metabolism. As a result of these physiological shifts, common deficiencies in essential vitamins and minerals can create poorer overall health and well-being.
Research shows that older adults frequently face challenges in absorbing certain nutrients due to a decline in digestive function, changes in dietary habits, and the use of medications that may interfere with nutrients.
Failing to address these deficiencies can be significant, ranging from diminished cognitive function to increased risk of bone fractures. Not getting enough essential vitamins can cause older adults to be more susceptible to infections. Therefore, ensuring an adequate supply of vitamins and minerals is vital in fostering a better quality of life among older adults.
Here are four vitamins and minerals that may be lacking in your diet.
Key Vitamins and Their Dietary Sources
Drink your milk! Vitamin D is necessary for good bone health by aiding calcium absorption. According to the National Institutes of Health, adults aged 70 and under need 15 mcg or 600 IU of Vitamin D. Adults over 70 should get 20 mcg or 800 IU. An adequate Vitamin D level reduces the risk of fractures and prevents osteoporosis in older adults. Sunlight is a good source of Vitamin D; however, we tend to stay indoors more as we grow older. Many adults require dietary sources such as fatty fish (salmon, mackerel), fortified dairy products, and egg yolks to meet their needs.
Do you feel tingling or numbness in your hands and feet? According to WebMD, try increasing your Vitamin B12 to at least 2.4 mcg. Vitamin B12 produces DNA in red blood cells and keeps nerve cells healthy. As absorption decreases, many older people find it challenging to obtain sufficient B12 from food sources alone. Foods rich in Vitamin B12 include meat, fish, dairy products, and fortified cereals. Older adults should consider regular testing for B12 levels and may need supplements to reach healthy levels.
Calcium is indispensable for maintaining bone density and preventing osteoporosis. Foods high in calcium include dairy products like ice cream and yogurt, leafy green vegetables like kale and bok choy, tofu, and fortified juices. Calcium can also be found in oranges, fortified English muffins, butternut squash, and canned tomatoes. The Mayo Clinic recommends 1000 mg for women 50 and under and men 70 and under. Women over 50 and men over 70 should get about 1200 mg of calcium daily. Calcium requires Vitamin D to help with absorption, so take those together.
Lastly, Omega-3 fatty acids are well-known for their cardiovascular benefits. They help reduce inflammation and work to lower blood pressure. Older adults should include sources of Omega-3s such as fatty fish (e.g., sardines, trout), flaxseeds, and walnuts. By promoting heart health, Omega-3s can contribute to a better quality of life for seniors.
When To Take Vitamins and Supplements
Understanding the best times for taking vitamins and supplements can significantly enhance their effectiveness. Some nutrients create additional effects or are best absorbed when taken with food. Water-soluble vitamins like B and C are energy-producing, so make those part of your breakfast routine. Don’t take B and C before bedtime.
On the other hand, fat-soluble vitamins, including vitamins A, D, E, and K, should be taken with foods containing healthy fats. Therefore, incorporating these vitamins into your lunch or dinner may be more advantageous. Magnesium and calcium have a calming effect, so take those later in the day.
Not all vitamins play well together. For example, calcium makes it harder for the body to absorb magnesium when taken together. Therefore, spacing them apart by a few hours can optimize their benefits. Vitamin C and iron supplements work together to improve absorption into the body.
As always, talk to your doctor before significantly changing your dietary routine. Some vitamins conflict with doctor-prescribed medications. Whether you take supplements (I love the gummies, but they’re usually high in sugar) or nutrient-rich powders in water, getting the right balance could be a game changer for your health.
BBC: How Modern Food Can Regain Its Nutrients
Scientific American: Dirt Poor: Have Fruits & Vegetables Become Less Nutritious
Chemistry World: Is Modern Food Lower In Nutrients?
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