Seniors: Take Your Vitamins

Fitness & Nutrition

Home > Health Channels > Seniors' Health > Fitness & Nutrition

Seniors: Take Your Vitamins

By Jane Harrison, R.D., HealthAtoZ Nutritionist

Remember those children's vitamins shaped like cartoon characters? "They'll help you grow up healthy," you were told. Now that you're older, taking vitamins is a little different. The shapes have changed and the advice is, "They may help you stay healthy."

Although nothing can take the place of a well-rounded eating plan, older adults may need more of some vitamins. Poor appetite, malabsorption and lack of sunlight can lead to nutrient deficiencies in seniors.

If you are over age 50, pay special attention to the following vitamins, which are more likely to be lacking in your body as you age:

Vitamin D is needed for calcium absorption, building healthy bones and preventing bone loss. It is also important for your nervous and immune systems.

Sources: Fortified low-fat milk, fatty fish (such as salmon and tuna), fortified breakfast cereals, sunlight.

Supplement: If you don't get much sunlight daily, look for a supplement that contains at least 400 IU of vitamin D. Your doctor may recommend more if your blood levels are low.

Vitamin K is essential for blood clotting. It may also play a role in reducing bone loss and fractures in the elderly.

Sources: Leafy green vegetables, such as kale; mustard, turnip and collard greens; broccoli; spinach and dark lettuce greens.

Supplement: Most multivitamins have very small amounts. Optimal daily intake is 150 to 500 micrograms (mcg). Do not use a supplement if you are on blood-thinning medication, though.

Calcium is needed for healthy bones and teeth, normal blood clotting and nervous system functioning.

Foods: Low-fat dairy products, green leafy vegetables, canned salmon and sardines.

Supplement: Aim for 1,200 mg a day between food and supplements. Take in divided doses. Your body can absorb only 500 mg of calcium at one time.

Vitamin B-12 contributes to healthy nerves and blood cells. One in five older adults is thought to be deficient in B-12. This is a proven cause of anemia and problems with the nervous system. Early studies suggest it may contribute to dementia, too.

Sources: Animal foods, including fish, meat, poultry, eggs and low-fat milk products. Natural sources can be the hardest to absorb as you age. Vitamin supplements and fortified foods (e.g., breakfast cereal) may be the best sources of B-12 for seniors.

Supplement: 25 mcg to 100 mcg per day. People who cannot absorb enough vitamin B-12 from foods or supplements may need injections from their doctors from time to time.

Folic acid. Folic acid is essential for healthy nerves and red blood cells. The recommended amount is 400 mcg.

Multivitamins
Older adults should take a daily multivitamin without iron. A multi is no substitute for a healthy diet, but it can provide extra insurance. Vitamins marketed to seniors are not necessary. Check the label to see if it contains the vitamins above. If not, take those vitamins separately. Some calcium supplements also contain vitamins D and K.

Antioxidants
Antioxidants, found in food, are substances that may protect your cells from environmental damage or the effects of aging. Despite the hype, though, there is no proof that large doses of antioxidant supplements will prevent heart disease, diabetes or cataracts. Eating whole foods such as grains, beans, fruits and vegetables is the best way to get antioxidants.

In all cases, check first with your doctor to make sure that taking supplements will not interfere with any of your medications or health problems.

Return to the previous page

Thu, Aug 21, 2008



	userID	password

	Help Forgot password?
	Enter your LIFESTEPS user ID and password above. (This is NOT the same as your HRA user ID and password.) If you don't have a LIFESTEPS password, just click here to register free!