Our nutritional needs change at every stage of our lives. In particular, older adults face unique nutrition challenges — especially getting the vitamins the body needs.
Older adults require the right balance of vitamins and minerals, yet with bottles lining pharmacy shelves, how do you know what’s right for you? Here are some essential vitamins for seniors and how they can benefit your health.
Why Vitamins Are Essential for Older Adults
Most vitamins and minerals your body needs comes from a healthy diet. As you age, your body may struggle to get the same nutrients it did 20 or even 10 years ago. Reasons for this include:
- Changes in appetite
- Low stomach acid, preventing your body from absorbing and utilizing nutrients
- Medications that flush essential nutrients from your system
- Chronic conditions leading to vitamin deficiency
- Oral health and swallowing issues
Taking vitamin supplements under a physician’s supervision is a common solution among older adults. Vitamins have incredible health benefits and allow your body to function as it should. Therefore, finding the right balance can help you feel healthier and more energized.
Vitamins Recommended for Seniors
Maintaining a diet dense with the vitamins and nutrients your body needs is crucial to leading a healthy lifestyle. Here is a list of essential vitamins, why they’re good for you, and what foods you can eat to achieve higher levels of these nutrients.
Omega-3 Fatty Acids
When people mention good fat, they often refer to polyunsaturated fats like omega-3 fatty acids. This type of fat has the unique ability to lower disease risk and protect against conditions like diabetes, cognitive decline, and cardiovascular issues, including heart attack and heart disease.
Omega-3 fatty acids are found naturally in foods like:
- Fatty fish, including salmon, cod, and blackfin tuna
- Chia and flax seeds
- Walnuts
Calcium
Calcium plays a role in nearly every bodily process, including nerve and muscle function. It’s also a critical component of strong bones. Many older adults struggle with thinning bones, a condition called osteoporosis. Brittle bones are apt to break if you fall, but higher calcium intake lowers this risk.
While most people know they can get calcium from dairy, this mineral is also found in:
- Dark, leafy greens
- Eggs
- Calcium-rich fruit like figs and oranges
Vitamin D
Your body gets vitamin D, also called the sunshine vitamin, from time in the sun. Vitamin D partners with calcium, helping your body absorb the mineral and aiding bone health. It can also benefit your immune system, upping your body’s natural defenses against illness.
If you don’t go outside much, you can improve your vitamin D intake through your diet, including eating more:
- Fatty fish
- Egg yolks
- Fortified grains and cereals
- Fortified milk
Vitamin B12
As you age, it’s important to focus on heart health, nerve health, and cognitive abilities. Vitamin B12 benefits all these functions. The nutrient helps support red blood cells, decreasing your risk of heart disease. It also promotes nerve function, proper balance, and better cognitive function.
You can get more vitamin B12 in your diet through:
- Animal meat
- Eggs
- Dairy products
- Nuts and seeds
- Fortified grains
Vitamin B6
B vitamins all play critical roles in your body’s functions. They support cell metabolism and assist various enzymes in doing their jobs. Vitamin B6 is another nutrient older adults should focus on, as it helps with brain health, protects nerves, and assists red blood cell formation. Adequate B6 levels are also associated with a lower risk of cancer.
Increase vitamin B6 in your diet by eating more:
- Chicken
- Bananas
- Avocados
- Potatoes
Magnesium
The importance of healthy magnesium levels in older adults cannot be understated. This mineral offers essential benefits, including cognitive support and healthy brain signaling. Magnesium is also great for nerve health, muscle strength, healthy bones, and balanced blood sugar levels.
Magnesium is naturally present in many foods that you eat, including:
- Leafy vegetables
- Seeds and nuts
- Whole grains
- Beans
Potassium
Potassium is another essential mineral with incredible health benefits for older adults. It improves organ function, including the kidneys and heart. It’s also vital for cell and nerve function.
Potassium can be found in many healthy foods, including:
- Bananas
- Leafy greens
- Tomatoes
- Fish
- Poultry and meat
What About Multivitamins?
Most people understand the importance of increasing their vitamin intake, so they include a multivitamin in their daily regimen. Multivitamins can fill gaps in your diet and supplement the nutrients your body needs to function properly. There are vitamins specifically designed for older adults and liquid vitamins for elderly individuals experiencing difficulties swallowing.
Before choosing a multivitamin, consider your individual needs and carefully read the listed ingredients. Your doctor may recommend you focus on one nutrient or avoid higher levels of another. Because of the lack of FDA oversight over supplements, you must ensure no harmful ingredients are in the multivitamin you select, including heavy metals or arsenic.
Benefits of Multivitamins
Multivitamins can help your body function the way it should. When taken as directed by your doctor, these supplements can:
- Boost your energy
- Fill nutritional gaps
- Ensure your body has what it needs to remain healthy
Cons of Taking Multivitamins
These multivitamin supplements contain different nutrients, and you may not need all of them. Your doctor could advise you to avoid certain nutrients for your overall health. Some cons of taking a multivitamin include:
- Using the supplement as a substitute for a healthy diet
- Interference with certain medications
- Adverse side effects, such as nausea or headaches
Before choosing a multivitamin or any supplement, talk to your doctor. They can inform you of the right vitamins to take for your specific health needs.
Safeguard Your Health and Safety
Healthy aging allows you to retain independence and live on your terms. Be proactive about your health by practicing healthy eating and developing regular exercise habits. Take vitamins and supplements to keep your body working as it should. Another way to safeguard your health is investing in a medical alert system.
At Medical Guardian, we offer state-of-the-art medical alert devices that promote active lifestyles. Reliable monitoring services mean help is there whenever you need it at the push of a button. Reach out to us for more information on our devices.
