Supplements for Older Adults
Here are some vitamins and minerals that may be useful for mature adults:
Calcium-Calcium is important in many bodily functions including building of bone, teeth, and helps functioning of nerves, muscles and blood vessels. It can be attained by eating dairy products. Low intake of calcium is associated with osteoporosis, especially in post menopausal women. Your health care provider will specify what dosage is recommended for you based on your blood calcium levels and your health conditions.
Vitamin B12- Vitamin B12 is important in making blood and nerve cells. This can be obtained from fish, meat, poultry, milk and fortified breakfast cereals. Some conditions such as gastric bypass surgery or atrophic gastritis may interfere with absorption and may require injections. Certain medications, including antacids, may reduce the absorption.
Vitamin D-Your body needs Vitamin D to absorb calcium. They should be taken in combination to prevent and in treatment for osteoporosis. Vitamin D is also important in nerve and muscle function and for your immune system. Vitamin D is also converted from the sun's rays but as we age, the absorption becomes less efficient. Also, living in the northern hemisphere will reduce daily sunlight in colder months. Vitamin D intake from food would include eating fatty fish, fish liver oils, fortified cereals and fortified milk and milk products. If your vitamin D levels are low, your health care provider will recommend the dosage you will need..
Magnesium-Magnesium is a mineral that helps your body make protein and bone. It also helps stabilize your blood sugar and blood pressure and helps keep your heart rhythm steady. It can be found in green leafy vegetables, nuts, seeds, whole grains, fortified breakfast cereals and is present in tap, mineral, and bottled water. Here is some additional information on the role of magnesium.
Zinc-Zinc is a mineral that can help fight infections and inflammation, helps with wound healing, and help your smell, vision and taste. Food sources of zinc include oysters, beef, crab and fortified breakfast cereal. Zinc taken by mouth over long periods of time may lead to copper deficiency. And it may interfere with certain antibiotics. Zinc taken intranasally ( in nose) is not recommended as it has been associated with loss of smell.
There are a number of other vitamins and minerals that are important especially as we age, including additional B vitamins, probiotics, omega 3 fatty acids and more. To learn more about this topic, websites such as Web MD, Mayo Clinic and NIH, have information that is available, and are accessible on the Quick Links page.
Finally, before adding any vitamins and supplements to your routine, consult with your health care provider for recommendations.