Recommended Vitamins For Seniors

Recommended Vitamins For Seniors
Recommended Vitamins For Seniors

Through various stages of life people require different nutritional considerations. Seniors are particularly vulnerable to certain vitamin deficiencies such as antioxidants like vitamins C and E minerals such as calcium and magnesium and B vitamins like folic acid and B12. Optimal health for seniors means that they get proper nutritional support which can be achieved through vitamin and mineral supplements
carotenoids
Immune- strength carotenoids may be difficult for seniors to get on a daily basis since it requires consuming at least four yellow and orange colored fruits and vegetables a day and at least two to three dark green vegetables a day. Therefore seniors who do not get enough fruits and vegetables every day find it beneficial to supplement with an alpha-carotene beta carotene lutein and lycopene complex.
vitamin D
For older adults who do not get enough unfiltered sunlight each day can supplement with vitamin D may be beneficial to help maintain bone health and strengthen the immune system. For those 51-70 years of age 400 IU is recommended and for those over 70 years is 600 IU usually recommended.
B vitamins
For older adults the B vitamins are essential for optimal health especially B6 (pyridoxine) B9 (folic acid) and B12 (cobalamin). These three B vitamins work in synergy to prevent heart disease. The recommended daily intake of B vitamins is 100 mg.
Vitamin E and vitamin C
Both vitamin E and vitamin C are antioxidants vitamins necessary for a strong immune system. For older adults vitamin C 500 mg twice daily can help to improve blood pressure reduces the risk of developing certain cancers and can help aid in cardiovascular health. Supplementing with 400 IU of vitamin E every day can prevent age-related macular degeneration and cataracts but especially for women.
Omega 3
Omega 3 fatty acids are an essential component for cellular health. Since these fatty acids are not produced by the body they must be acquired through food we eat or through supplements. Omega 3s can protect the heart lower cholesterol and may also help with arthritis. A good combination is an oil containing both DHS and EPA acids such as a flax / fish oil combination. Dosage usually depends on your weight so check the label for proper daily dose.
Calcium
Calcium deficiency may be prevalent in older people since it is common for people to get their daily calcium intake through dairy products and many individuals experience lactose intolerance as they grow older. Both men and women over age 50 benefit from taking a daily calcium supplement of 1 000 mg.
Iron and DHEA
As iron is one of the most common micronutrient deficiencies in the world it is not uncommon to find iron deficiency in older men. Men should strive to achieve a daily dose of 10 to 12 mg of iron to prevent anemia and vision impairment. For women DHEA supplements after menopause can improve bone density in the spine. (Dosage for DHEA depends on your age and health so check with your doctor before supplementing with DHEA).