Vitamins, minerals, and supplements – oh my! 70% of older adults are taking them; but are they really necessary as we grow older? After all, a healthy, balanced diet offers seniors necessary nutrients. But there are particular areas of deficiency that may warrant the addition of a supplement. Be sure to check with the doctor before making any changes, but with their approval or recommendation, consider the following:
Calcium
Older bones are prone to fractures and breaks when calcium intake is insufficient. This is particularly true for post-menopausal women, with a full 50% of those over age 50 breaking a bone as the result of osteoporosis. However, men are also at risk for serious complications from calcium deficiency. A hip fracture in men, for instance, is more likely to be fatal than it is for women.
The best natural sources for calcium are leafy greens, salmon, broccoli, kale, and dairy products, but most women over age 50 and men over age 70 aren’t getting enough calcium from food alone. The NIH’s Office of Dietary Supplements recommends 1,200 mg of calcium per day for women over age 51 and men over age 71, and 1,000 mg per day for men ages 51 – 70.
Vitamin D
Vitamin D is calcium’s best friend. They work most effectively when taken together to improve not just bone health, but the immune and nervous systems and perhaps the heart as well. Sunshine is the best source for vitamin D, but aging skin and the threat of skin cancer can cause roadblocks to obtaining sufficient levels.
Recommendations are 15 mcg/600 IU per day up to age 70, and 20 mcg/800 IU per day for those over age 71. If vitamin D supplements are advised by the doctor, they should always be taken with food for optimal absorption.
Vitamin B12
Deficiencies of vitamin B12 are common in older adults, and even more so for those who take certain medications (especially metformin or gastric acid inhibitors). Without enough vitamin B12, seniors are more prone to developing anemia, nerve damage or neuropathy, depression, balance problems, confusion, poor memory, and dementia.
The NIH recommends 2.4 mcg per day, which can be obtained through a diet rich in fish and clams, poultry, meat, liver, eggs, milk, and fortified cereals. And unlike other vitamins and minerals, even high doses of vitamin B12 have not been shown to cause harm, according to the NIH.
Unsure which supplements are right for a senior you love? Let one of Independence-4-Seniors Home Care’s caregivers provide transportation and accompaniment to the doctor to find out. Contact us at (630) 323-4665 to learn more about how we can help improve senior health with professional in-home care services.