Seniors have different dietary needs than younger adults. As people age, their kidneys slow down, skin turgor changes and they are more likely to develop soft, brittle bones. It can be very confusing trying to decide which vitamins you may need when there are hundreds of variations on the market. You should always consult with your doctor prior to taking any type of vitamin or mineral supplement, as they can interfere with medications.
Vitamin B12
Seniors may be at a higher risk for developing a deficiency of vitamin B-12. According to Harvard Medical School, up to 30 percent of people ages 50 and over suffer from atrophic gastritis, a thinning of the stomach lining which reduces the amount of B-12 absorbed by the small intestine. Symptoms of B-12 deficiency include a subtle alteration in neurological status, anemia and dementia. If your doctor diagnoses a B-12 deficiency she may recommend a daily supplement or routine injections of vitamin B-12. The current recommended dietary allowance for vitamin B-12 is 2.4 mcg per day.
Vitamin D
We can absorb vitamin D from the sun and through food sources. As we age, our skin turgor changes leading to an increased difficulty absorbing vitamin D from the sun. The kidneys are responsible for converting vitamin D to its active form in your body. Kidney function can also decline with advancing age. For these reasons seniors may be at an advanced risk for developing a vitamin D deficiency. According to the Vitamins and Nutrition Center, the current recommended dietary allowance (RDA) for vitamin D is 5 ug/day (200 IU) for men and women under 50 years of age, 10 ug/day (400 IU) between 50 and 70 years, and 15 ug/day (600 IU) for men and women over 70 years.
Calcium
Calcium is an important mineral for seniors. It is essential for the maintenance of strong bones and teeth. Women may be at an increased risk for osteoporosis after menopause as the body's natural levels of estrogen begin to decline. The recommended daily dosage of calcium ranges from 1,000 mg to 1,200 mg daily.
References
- Harvard Medical School: Vitamin B12 Deficiency : Vegetarians, elderly may not get enough vitamin B12, says the Harvard Health Letter
- The Vitamins and Nutrition Center: Senior Vitamins: Special Needs
- National Institutes of Health Office of Dietary Supplements: Calcium
- National Institute of Health: Vitamin B12
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