Best Vitamins and Minerals for Seniors Over 70

People should be cautious about their diet at all stages of life, but things become more complicated as we grow older. When you’re over 70, it’s of the utmost importance to make sure you take the necessary daily amount of vitamins, as a deficiency increases susceptibility to disease. It also doesn’t help that our bodies don’t absorb vitamins as efficiently as we get older, so finding supplements that provide the best vitamins for seniors over 70 might be the only way to maintain a healthy lifestyle.

Vitamin B12 helps your body produce blood and nerve cells and is found abundantly in all types of animal food, such as meat, fish, eggs, and dairy. However, since the stomach acid needed to absorb B12 declines during your 50s, meeting the recommended daily dosage becomes challenging. This is why the Institute of Health recommends anyone over 50 check their B12 levels regularly and take supplements if necessary.

Seniors must monitor and supplement their intake since B12 deficiencies can severely impact blood health and nerve function. According to experts, the Vitamin B12 dosage for seniors should be around 2.4 micrograms daily.

When you reach your 50s, bone loss starts to accelerate, particularly for women. Calcium is an essential mineral to help improve bone strength and prevent diseases like osteoporosis. While dairy products have traditionally been the primary source of calcium, recent studies show that animal products like milk may be more detrimental than beneficial since most humans are lactose intolerant and can’t properly digest these nutrients.

Supplements are a great way to manage calcium intake without worrying about health concerns. The recommended amount varies by age, but the calcium dosage for seniors is around 1,200 milligrams a day.

You can get vitamin D just by going outside, as your skin absorbs it directly from sunlight. Unfortunately, many seniors make an effort to reduce exposing their skin to the sun due to the cancer risk.

Initially, scientists believed that vitamin D was only necessary for enhancing the absorption of calcium. However, recent research shows that vitamin D can also reduce chronic pain. As we age and Vitamin D absorption diminishes, supplements can help significantly. The recommended vitamin D dosage for seniors is between 600 and 800 IU or 15-20 micrograms daily.

As your bone health deteriorates with age, so does your ability to build muscle mass, and the need for a protein-rich diet becomes stronger than ever. Beyond muscle support, protein is essential for your immune system, and losing more than 10% of muscle mass can severely compromise it. The decrease in appetite, digestive problems, and the lack of exercise we get in our later years are usually the reasons why we consume less protein.

Fortunately, the market is brimming with healthy protein supplements like powders, yogurts, milk variants, desserts, etc. The protein dosage for seniors is a daily 1.0 to 1.2 grams per kilogram of body weight.

Omega 3 is most well known for being present in fish and other seafood, but you can also find it in nuts, seeds, and plant oils. While not a vitamin per se, this fatty acid does wonders for your health, as it reduces the chance of heart attacks, strokes, Alzheimer’s, and arthritis, just to name a few.

However, our bodies can’t independently produce Omega 3, so it’s essential to incorporate it into our diets. The recommended Omega 3 dosage for seniors is around 250-500 milligrams daily, combined with foods naturally rich in Omega 3, like salmon, sardines, eggs, and walnuts.

Vitamin B6 is present in most foods we consume daily, such as poultry, fish, bananas, potatoes, beans, and nuts. Fundamental to brain health, immune function, and hemoglobin production, Vitamin B6 should be an everyday component of a senior’s diet, whose body may struggle to absorb it efficiently.

The perfect daily vitamin B6 dosage for seniors is around 1.7 milligrams for men and 1.5 milligrams for women. But beware – check with your doctor before you start consuming Vitamin B6, as it can interfere with some medications, such as levodopa for Parkinson’s disease.

Although folic acid, or Vitamin B9, is frequently found in citrus fruits, leafy greens, or legumes, elderly people may struggle to absorb it when consuming these foods due to aging digestive systems or the interference of certain prescription drugs. Vitamin B9 is essential for forming red blood cells and preventing anemia. Plus, it has the critical job of repairing DNA and supporting proper cell division and growth.

The recommended Vitamin B9 dosage for seniors above 70, regardless of gender, is at least 400 micrograms daily. Additionally, consulting with a doctor can help tailor the dosage based on individual health conditions or interactions with medication.