A well-balanced meal is important to keep one healthy. However, as we age, there are changes that make it challenging for many Older Adults to meet their nutritional needs. There are these changes in the appetite, in the way the food is processed (chewing can be an issue), and alterations in the taste buds.

This what makes Supplements important for the seniors. Since they help fill the gap in the diet, these supplements can help them live better and healthier.

The following are examples of Vitamin supplements that can benefit people over the age of 60:

Vitamin B12

Vitamin B12 is needed by the body to create energy. It is naturally found in fish, meat, and dairy products. It’s vital for preventing nerve damage and for keeping the heart and bones healthy. It removes the dangerous form of protein called homocysteine from the blood which are linked to heart problems and osteoporosis.

Some older adults find it hard to absorb vitamin B12 in the blood. Hence, supplementation is needed. Older adults can also opt for vitamin B12-fortified foods like cereals.

Calcium

Calcium works with vitamin D to keep the bones strong. Deficiency in calcium can lead to bone loss, making one more susceptible to fractures. While one can get calcium from dairy products like milk, older women especially those who are prone to osteoporosis should consider getting calcium supplements.

Vitamin D

Vitamin D is naturally produced by the body from the sun. One can get sufficient vitamin D by being in the sun for 10 to 15 minutes at least twice a week. This way of getting vitamin D though is not always possible for older adults.

Deficiency of vitamin D can lead to muscle weakness and bone loss. Adding vitamin D-fortified products in the diet like milk and cereals and taking vitamin supplement can help older adults meet their daily required need for vitamin D.

Vitamin D supplements are shown to improve the muscle strength, walking distance, and functional ability of older adults.

Vitamin B6

Vitamin B6 is needed by the body for good metabolism, better immune system function, and for formation of blood cells. Naturally found in products like bananas, potatoes, meat, and fish, older adults can also get their daily required need for this nutrient in the form of vitamin supplement.

Vitamin C

Vitamin C is a form of antioxidant that boosts the immune system function. Getting sufficient amount of vitamin C can provide one with protection from diseases, cataracts, and may even lower the risk of cancer. This antioxidant is also known for its role in the creation of collagen, the connective skin tissue that plays a role in wound healing.

Older adults can get vitamin C from citrus fruits, bell peppers, and other fruits and vegetables. Taking vitamin C is a safe way to meet the daily need of this nutrient. They shouldn’t be taken too much though as one may end up with a diarrhea.

Magnesium

Magnesium is an abundant mineral in the body. It is needed by the body for certain processes including energy production, glycolysis, and oxidative phosphorylation. It also plays an important role in regulating the blood pressure and the sugar level as well as promoting healthy bones.

This mineral is found in foods like nuts, dairy products, and spinach and also available in supplement form. For people over the age of 50, it is advised to have 420 mg of magnesium for males and 320 mg for females daily.

Fish Oil

Fatty fish like salmon are rich in omega-3 fatty acids. This provides protection against cardiovascular diseases. The American Heart Association recommends at least two servings of this type fish in a week. But if fatty fish is not always available, seniors can have fish oil supplements instead.

Aside from reducing the risk of dying from coronary artery disease, taking fish oil supplements can also help in relieving the symptoms of rheumatoid arthritis and slow down the progression of Alzheimer’s disease and other forms of dementia.

These are just some of the supplements that people over the age of 60 need. It is best to consult first the doctor before taking any of these supplements. This is to prevent toxicity and ensure that they are taking the vitamins and minerals that they really need.

References:
http://www.webmd.com/healthy-aging/features/vitamin-essentials-as-we-age
http://www.globalhealingcenter.com/natural-health/7-functions-of-vitamin-b12/
https://www.nia.nih.gov/health/publication/dietary-supplements
http://ajcn.nutrition.org/content/75/4/611.full
http://healthyeating.sfgate.com/much-vitamin-c-should-seniors-addition-multivitamins-7525.html
https://ods.od.nih.gov/factsheets/Magnesium-HealthProfessional/
http://healthyeating.sfgate.com/much-fish-oil-should-seniors-take-10706.html