There are certain vitamins that aging individuals need to be particularly aware of because they have benefits to the elderly population and its common deficiencies. Elderly individuals who eat a healthy diet should be able to meet their daily vitamin requirements. Individuals who are unable to meet their needs through diet alone may benefit from taking vitamin supplements like a daily multivitamin.
Vitamin D
Vitamin D is a fat-soluble vitamin. The body synthesizes vitamin D when exposed to the sun, but vitamin D can also be obtained through food. According to the Office of Dietary Supplements (ODS) individuals over the age of 50 are at an increased risk of a vitamin D deficiency because the skin does not synthesize vitamin D as effectively when exposed to sunlight. Vitamin D is important because it works with calcium to support bone health and prevent bone diseases like osteopenia and osteoporosis. Foods that contain vitamin D include dark green leafy vegetables, milk, yogurt, cheese, cold cereal and fruit juices that contain added vitamin D.
Vitamin B12
Vitamin B12 is a water-soluble vitamin that is also known as cobalamin. Vitamin B12 is important for energizing the body. Vitamin B12 deficiencies affect some aging adults because they have less stomach acid, which results in decreased absorption of the vitamin. The Institute of Medicine recommends that adults over the age of 50 who have trouble absorbing B12 take vitamin B12 supplements because it is more easily absorbed than the B12 that naturally occurs in food. A deficiency in vitamin B12 can result in anemia, fatigue, weakness, constipation, weight loss and loss of appetite. Food sources of vitamin B12 include organ meats, seafood, beef, cold cereal, yogurt, milk, eggs and chicken.
Vitamin B6
Vitamin B6 is a water-soluble vitamin that is also known as pyroxidine. It is essential for metabolism, the process that converts food to energy, and a healthy immune system. According to the ODS vitamin B6 deficiencies are not common in the general population but have been seen in older adults due to a nutritionally inadequate diet. Symptoms of a vitamin B6 deficiency include skin disorders, a sore tongue, depression, confusion, convulsions and anemia. Older individuals who are lacking in vitamin B6 should increase their consumption of foods rich in B6 like cold cereal, potatoes, bananas, garbanzo beans, chicken breast, pork loin, trout, sunflower seeds and spinach.
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