Vitamins You Want as You Age
Vitamins for Oldage people: Calcium: With age, you can start to lose more of This mineral than you absorb. That could make your bones break more easily (osteoporosis), especially for women after menopause. Calcium helps your muscles, nerves, cells, and blood vessels work correctly. You get most of it from your bones, which get it from food. Women over 50 and men over 70 should get about 20 percent more than other adults. Milk, yogurt, and cheese are good sources.
It helps make blood and nerve cells. You Get it naturally from animal foods like meat, fish, eggs, and dairy. Pills, shots, and”B12-fortified” foods, like breakfast cereal, are different sources. Many Americans eat enough, but age can alter that. Up to 30 percent of people over 50 have atrophic gastritis, making it harder for your body to absorb it from foods. Antacids, some meds, and weight loss surgery can contribute to a deficiency of B12.
Your body needs it to absorb calcium. So take them in tandem to help prevent osteoporosis. Vitamin D also helps your muscles, nerves, and immune system function right. Most people get some vitamin D from sun. But your body is not as able to convert sun’s rays to vitamin D as you get older. It’s more difficult to get this vitamin from foods, but fatty fish such as salmon, mackerel, and sardines are a fantastic source.
Your body uses it to fight germs and to make energy. It also helps babies’ brains grow. You need more B6 as you get older. Some studies have found links between high B6 blood levels in seniors and better memory. But the vitamin doesn’t seem to enhance mental abilities in people with dementia. Chickpeas are an easy and inexpensive source. So are liver, fatty fish and fortified breakfast cereals.
It helps your body make protein and bone, And it keeps your blood sugar stable. You can get it from nuts, seeds, and leafy greens. But older people tend to eat less of it. In addition, they’re more likely to have long-term health conditions or take several drugs, both of which might leave you short of magnesium.
These “friendly” bacteria are good for your gut. You get them from fermented foods like yogurt or sauerkraut, or from supplements. They can assist with digestive problems like nausea or irritable bowel syndrome, and may even protect against allergies. Probiotics are likely safe if you are healthy. But speak with your doctor first if you have any medical problems or a weakened immune system.
These fatty acids are called “essential” Because your body can not make them. They’re important for your eyes, brain, and sperm cells. They also could help protect against age-related disease like Alzheimer’s, arthritis, and macular degeneration, which can cause blindness. Unless your doctor says otherwise, it’s ideal to receive your own omega-3s from food such as fatty fish, walnuts, canola oil, or flaxseed.
Many American seniors don’t get enough of this underappreciated micronutrient. It helps your sense of smell and taste, and fights infections and inflammation — all important tasks in older bodies. Zinc can also protect your eyesight. Oysters are far and away the best source of the mineral. Otherwise, you can get it from beef, crab, and fortified breakfast cereals.
It protects your cells from damage and Disease, and keeps your thyroid working the ideal way. Selenium can also keep your muscles strong, and may assist in preventing age-linked illnesses like dementia, some kinds of cancer, and thyroid disease. Just one or two Brazil nuts a day should be enough. Do not overdo it. Too much selenium can make your hair fall out and turn your nails brittle.
Potassium plays a part in almost everything Inside your body, including your heart, kidneys, muscles, and nerves. Additionally, it may help protect against stroke, high blood pressure, and osteoporosis. Many Americans don’t get enough. Dried apricots, bananas, spinach, milk, and yogurt are good sources. Ask your physician before you take supplements. They can interfere with medications for high blood pressure, migraine, and other ailments.
This natural form of vitamin B9 is in leafy greens, nuts, beans, and other foods. Pregnant girls take a lab-made form of vitamin B9 called folic acid to help prevent birth defects. Folate helps with cell development and might protect against stroke and certain cancers. Most Americans get enough. Folate found in foods is safe. But too much folic acid from supplements or fortified foods can increase your chances of getting colon cancer or nerve damage.
You likely know fiber is good for you. But did you know it’s even more important as you age? Fiber helps protect against strokes, helps you poop more frequently, and lowers your cholesterol and blood sugar — big benefits in older bodies. Women over 50 should get at least 21 grams per day, while men need 30 grams, but most individuals don’t get that much. That is equal to about 6-8 servings of whole grains, or 8-10 servings of vegetables.
Where to Get Them
Whether it’s vitamins, minerals, or fiber, It’s ideal to get them from foods instead of pills. But that can be a challenge for some elderly Americans, especially in the event you don’t eat a balanced diet. You are most likely to lack vitamin D, potassium, calcium, or dietary fibre. If you believe you need more than you can get from food, talk to your doctor about supplements that will be safe with your meds, diet, and health.
There’s little, if any, evidence that Multivitamins benefit seniors who are otherwise healthy. The U.S. Preventive Services Task Force recommends against daily multivitamins to ward off cancer or heart disease. Multivitamins promoted at seniors may be tailored with higher doses of vitamins D or B12 or less iron. However, unless you have a poor appetite or have conditions that keep you from eating a healthy diet, you probably don’t need them.