Essential Vitamins and Minerals for Seniors 50 and Over
Brought to you by La Habra senior center
Most people can get the right number of vitamins and minerals from their food if they eat well and follow a healthy diet. As people get older, their bodies become less effective at absorbing nutrients; as a result, supplements could be beneficial.
The number of important vitamins and minerals that we require changes from when we were younger because, as we age, our body’s requirements also change. To maintain a healthy, robust body, we may require a larger dosage of nutrients.
In this post, we outline some of the vitamins and minerals that seniors particularly require.
Vitamin B12
Vitamin B12 is important for keeping a healthy brain and spinal column, which helps nerves work at their best. This vitamin is also necessary for producing red blood cells. A vitamin B12 deficiency often leads to agitation, confusion, hallucinations, and anemia.
It may be required to take supplements as the body absorbs less of this vitamin as people age. It is recommended to eat more fish, meat, and eggs, which are all high in vitamin B12. Your body requires 2.5 micrograms of vitamin B12 per day.
Calcium
Osteoporosis and osteoarthritis are more common in seniors. With the proper care, including the right food, it is possible to maintain the bones as strongly as possible.
As you age, your body absorbs less calcium, so it’s important to eat a healthy amount of calcium. When your body doesn’t have enough calcium, it will use the calcium that is stored in your bones, making them brittle and more likely to break.
Find a balance between how much calcium you eat and how much of the vitamins and minerals your body needs to absorb calcium. Make sure your doctor is aware of the calcium supplements you are taking because you may also need to take magnesium and potentially vitamin D.
Foods that can be added to the diet include dairy products, broccoli, kale, tofu, and drinks that have been fortified with calcium. Men aged 51 to 70 should take 1,000 mg of calcium per day, whereas men aged 71 and older need 1,200 mg. Women who are 51 years of age or older require 1,200 mg of calcium daily.
Vitamin D
Vitamin D helps the body absorb calcium, which helps keep bones strong and reduces the risk of osteoporosis. Vitamin D is important for many body functions, and it also lowers the risk of long-term diseases like cancer, diabetes, and autoimmune diseases.
As we get older, our skin’s ability to make vitamin D from sunlight gets worse, even though this is how we are meant to get vitamin D. Your diet might provide you with additional vitamin D. Salmon and tuna are excellent food sources.
Seniors 71 and older require 20 mcg to 100 mcg of vitamin D per day, while those 51 to 70 years old require 15 to 100 mcg.
Potassium
Potassium can help lower high blood pressure, which affects many elderly people. Potassium also assists in maintaining strong bones and lowers the chance of kidney stones.
Seniors need 4,700 mg of potassium per day, but getting that amount from diet alone can be challenging. By eating a variety of fruits and vegetables, like potatoes, bananas, prunes, and plums, you can get more of the nutrients you need every day.
Meats and dairy items are additional foods high in potassium that you should include in your meals.
Iron
Red blood cells, which carry oxygen throughout the body, are made with iron. This mineral is necessary to halt anemia, which contributes to weariness. Seniors are more likely to develop anemia because they cannot readily absorb enough iron. Due to a lack of iron, the immune system can be weakened, and the brain’s processes can slow down.
Adults who are 51 years of age or older require 8 milligrams of iron daily. Eating foods fortified with iron, such as oysters, white beans, lentils, spinach, tofu, and almonds, may help your body get the right amount of iron.
Summary
Because age-related nutrition absorption diminishes, seniors are at risk of vitamin and mineral shortages. To stay healthy, you should know which vitamins and minerals your body has problems absorbing as you age. A balanced diet can provide the body with vitamins and minerals.
Before you begin self-diagnosing and administering, if you believe you are not receiving enough vitamins and minerals, speak with your doctor first.
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