Growing older comes with its own share of problems. That is when you may start taking supplements to stay healthy. Such supplements include vitamins key to improving your health.
There are many vitamins for seniors to consider and can be found in nutrient-dense foods, including fortified foods, whole grains, and more. With good supplementation, expect to have strong bones and improved health overall. Below we look at why taking vitamins for the elderly is important.
Vitamins For Seniors: What Is It?
Vitamins and minerals are key nutrients the body needs to keep functioning correctly and also avoid some health problems. As you age, your body’s certain ability to absorb nutrients from regular sources might not work efficiently any more, and this fact gives us an idea of why you need to take multivitamins.
Other than getting the vitamins from foods, you could also consider dietary supplements too. Many seniors are likely to be encouraged to take vitamin A, vitamin C, vitamin D, vitamin K, vitamin E, and the B vitamins (folic acid) too for the best health.
This guide looks at the reasons for taking vitamin supplements and which types of vitamins and minerals to keep in mind. Let us learn more below.
Pros & Cons Of Taking Vitamin Supplements
- Can help the body absorb nutrients
- Can improve your immune system
- May increase the production of red blood cells
- Will boost your energy
- Some multivitamins may lead to nausea and vomiting
- Multivitamins will not prevent diseases
What Vitamins & Supplements Should Seniors Use?
Taking vitamins and related supplements always ensures you have enough nutrients for your health. It is why you may want to consider having a balanced diet more often. This means you will not always have to rely only on the best vitamin supplements, but it is good to have them in your life still.
Below are the top options for those looking for vitamins and minerals to improve their life as they grow older.
Starting with Vitamin B12, a person would need 2.5 mg of this vitamin per day to remain strong. Its job is to help in making more red blood cells and still promote overall nerve function. Low levels of this vitamin may lead to weakened cognitive abilities and heart disease. So, consider getting it supplemented more often for healthy aging.
Vitamin B12 is commonly found in animal products, fortified cereals and grains, and also nuts and seeds.
Lack of vitamin B12 may lead to thinning of the stomach lining due to stomach acid. The result is that the body does not absorb nutrients as it used to. So, such a supplement is quite important.
The daily requirement for calcium is 1,000 mg for men over 51 years. As for women, the recommended amount is 1,200 mg. Keep an eye on the amount of calcium needed and you should be happy with your bone health and prevent potential bone loss. When osteoporosis kicks in, your bones get weaker and are exposed to greater risks.
You can get a good amount of calcium as you eat dairy products, eggs, dark green leafy vegetables, fortified milk, and other starchy vegetables.
Many publications from Lisandra Fields, a Health Writer on Health Canal show how it is important to have vitamin D as part of your diet. The work of Vitamin D is to help the body absorb more calcium and other nutrients key to your health.
The immune system will work better with more vitamin D in the body. So, you will not get as sick more often.
The skin can absorb vitamin D from the sun, but you still have to supplement with a complete multivitamin that has the vitamin. Foods such as egg yolks, fatty fish such as salmon, fish liver oils, fortified cereals, and whole grains should be good to supplement vitamin D and other important vitamins.
The recommended intake per day is 15mg if you are 51 to 70 years. If you get over 70, 20mg is needed daily.
There are many reasons why magnesium is important for our health and for those who are aging too, such as magnesium would be essential for promoting healthy nerves, recovery of muscles, and balancing high blood pressure and blood sugar.
So, where do you get magnesium from? Sources of magnesium can be whole grains, beans, nuts, seeds, and leafy vegetables would be rich in magnesium and other certain vitamins.
The recommended daily intake is 420 mg per day for men and 320mg per day for women.
Potassium is key for the good health of your nerves, kidney, and heart. Lacking enough potassium could easily lead to high blood pressure and kidney stones. So, make sure you have enough potassium for healthy aging.
Food sources of potassium include beef liver, fish, meat, poultry, bananas, spinach, broccoli, and tomatoes.
A daily intake of 3,400 mg per day is recommended for men and 2,600 mg for women. With the right food, it should be possible to meet the daily intake requirement.
Many older adults are likely to have some deficiencies in vitamins. That we why we have looked at the best vitamins for seniors over 70 here. That’s why just taking your breakfast cereals is not enough. You need a well-balanced diet to meet your nutritional needs as you age. A registered dietitian can help in coming up with the right diet for your age.
Mineral supplements are just as important in addition to your healthy diet. However, read more about the product to understand its ingredients since some brands may use other unnecessary or risky ingredients. Only buy top-rated multivitamins with the label USP or NSF just to be sure about their safety and efficiency.