LGR Holistic Wellness

Most people can get the right amount of vitamins and minerals from the foods they eat if they eat a healthy diet. However, as people age, the body becomes less efficient in absorbing nutrients, and this is where supplements may prove to be helpful.

As we age, our body’s needs also change, which is why the amount of essential vitamins and minerals that we need differs from when we were younger. We may need specific nutrients in a higher dosage to keep the body healthy and strong.

In this article, we list down some of the essential vitamins and minerals that seniors need the most.

Vitamin B12

Vitamin B12 is essential for maintaining a healthy brain and spinal column, ensuring that the nerves are functioning optimally. This vitamin is also necessary for producing red blood cells. A vitamin B12 deficiency often leads to agitation, confusion, hallucinations, and anemia.

As people age, the body absorbs less of this vitamin, which is why supplementation may become necessary. An increase in the consumption of vitamin B12-rich foods, such as fish, meat, and eggs, is recommended. Each day, your body needs 2.5 mcg of vitamin B12.

Calcium

Seniors are more prone to developing osteoporosis and osteoarthritis. However, keeping the bones as strong as possible can be achieved with the right care, which includes the correct diet.

The body absorbs less calcium as you age, so consuming a healthy amount of calcium is essential. When your body has insufficient calcium, the body will use the calcium stored in the bones, making them brittle and prone to fractures.

Calcium intake needs to be balanced with specific vitamins and minerals that are essential for calcium uptake. Therefore, make sure your doctor is aware that you are taking calcium supplements, as you may need to be taking magnesium supplements too, and possibly vitamin D.

Dairy products, broccoli, kale, tofu, and calcium-fortified juices are foods that can be added to the diet. Men who are 51 to 70 years of age should be consuming 1,000 mg of calcium daily, while those 71 and above need 1,200 mg. Women aged 51 and older need 1,200 mg of calcium every day.

Vitamin D

Vitamin D helps the body absorb calcium, and therefore maintain bone density and reduce the risk of osteoporosis. Vitamin D is essential for many body processes and can help cut the risk of chronic illnesses, such as cancer, diabetes, and autoimmune diseases.

We are supposed to get vitamin D from exposure to the sun, but as we age, the skin becomes less efficient in synthesizing vitamin D from the sunlight. You can get an added boost of vitamin D from the foods you eat. Good food sources are salmon and tuna.

Seniors aged 51 to 70 need 15 mcg to 100 mcg of vitamin D daily, while 71 and over need 20 mcg to 100 mcg.

Potassium

Many seniors suffer from high blood pressure, and potassium can help reduce high levels. At the same time, potassium helps keep the bones healthy and reduces the risk of kidney stones.

Seniors need to get 4,700 mg of potassium every day, but that can be hard to achieve from food alone. Eating plenty of fruits and vegetables, particularly bananas, prunes, plums, and potatoes, can help you reach the daily recommended amount.

Other potassium-rich foods to include in your meals are meats and dairy products.

Iron

Iron is essential for producing red blood cells that transport oxygen throughout your body. This mineral is vital for preventing anemia, which causes fatigue. Seniors often can’t absorb enough iron, which is why they are at increased risk of anemia. A lack of iron can lead to an impaired immune system and slow mental functioning.

Adults who are 51 years of age and above need 8 mg of iron every day. Eating iron-fortified cereals, oysters, white beans, lentils, spinach, tofu, and nuts can help you get the recommended iron your body needs.

In Summary

Vitamins and mineral deficiencies are common, and seniors are particularly at risk because the body’s ability to absorb nutrients declines with age. Knowing the essential vitamins and minerals that your body has trouble absorbing as you age can assist you in keeping your body healthy. Eating a healthy balanced diet is often enough for supplying the body with the essential vitamins and minerals it needs.

If you suspect that you are not getting enough, talk to your doctor first before you start self-diagnosing and administering.