5 Essential Vitamins and Minerals for Older Adults
Vitamins help your body grow and work the way it should. There are 13 essential vitamins — vitamins A, C, D, E, K, and the B vitamins (thiamine, riboflavin, niacin, pantothenic acid, biotin, B6, B12, and folate).
Vitamins have different jobs to help keep the body working properly. Some vitamins help you resist infections and keep your nerves healthy, while others may help your body get energy from food or help your blood clot properly. By following the Dietary Guidelines, you will get enough of most of these vitamins from food.
Like vitamins, minerals also help your body function. Minerals are elements that our bodies need to function that can be found on the earth and in foods. Some minerals, like iodine and fluoride, are only needed in very small quantities. Others, such as calcium, magnesium, and potassium, are needed in larger amounts.
The 5 Best Supplements and Vitamins for Seniors
Here are five of the top vitamin supplements older people should consider taking, along with an additional recommendation.
Calcium
Calcium is important for strong bones and teeth, so this mineral is especially necessary for older people who are at risk of bone loss. Without sufficient calcium, seniors can face bone fractures. Calcium is found naturally in milk and milk products, canned fish with soft bones, dark-green leafy vegetables like kale, and foods with calcium added, such as breakfast cereals.
Vitamin B12
This vitamin keeps the body’s nerves and blood cells healthy. B12 is harder for the body to absorb as seniors age. Strict vegetarians and vegans are at greater risk of developing vitamin B12 deficiency because the vitamin naturally is limited to animal-based foods. Vitamin B12 is found mostly in such products as eggs, fish, meat, poultry and dairy products.
Vitamin B6
This vitamin is needed to form red blood cells. It also helps maintain the health of the connections between the brain and nerve cells. Vitamin B6 supplements are also used to treat diabetes, arthritis and memory loss. Vitamin B6 is found in beef liver, chicken breasts, fish, non-citrus fruits, and potatoes and other starchy vegetables.
Vitamin B9
Also known as folate or folic acid, this vitamin may slow or prevent memory loss in people over 60. Vitamin B9 also helps convert carbohydrates into energy. It can be found in fruits, such as oranges, and vegetables like broccoli, Brussels sprouts and spinach. It can also be found in nuts, beans and peas.
Vitamin D
This vitamin helps maintain bone health, which is especially important for seniors, as osteoporosis and weakening bones make falls far more dangerous. Maintaining healthy levels of vitamin D may help reduce the risk of diabetes, heart disease and inflammation, according to research. Vitamin D can be found in fatty fish, fish liver oils, fortified milk and milk products, and fortified cereals.
Multivitamin Supplements
Seniors should also consider multivitamin supplements. A good multivitamin supplement might contain many of these vitamins, along with small amounts of necessary minerals. Look for supplements containing acceptable levels of magnesium, potassium, sodium, vitamin A, vitamin C and vitamin E.
Argo Senior Living Cares for your well-being
At Argo Senior Living, our staff is ready to help support the whole health of our residents. We feature exercise programs, nutrition programs and general wellness and independence policies as appropriate for each individual.
