As you grow older, your body's need for certain vitamins changes. At 50, you may be more likely to develop health problems than you were in your younger years, and you also might be less able to absorb certain nutrients from the foods you eat. Do not start taking any dietary supplements without talking to your doctor first, especially if you already take any prescription, over-the-counter or herbal medications.
Vitamin Sources
The best way to get the vitamins that you need is through a healthy diet. Eating a wide variety of fruits, vegetables, whole grains, dairy products and sources of protein should give you most of the vitamins and minerals that you need for good health. In some cases, you may need to take vitamin supplements, especially if you have certain health problems, if you are vegetarian or if you have a vitamin deficiency. Talk to your doctor about your diet and ask if you should be tested for vitamin deficiencies.
Calcium
Osteoporosis is a disease that causes weakening of the bones, and can lead to fractures. Calcium can prevent osteoporosis in both men and women, but women age 50 and over are at particular risk of developing this painful disease. If you are a post-menopausal woman and you are not taking hormone replacement therapy, you should get 1,500 mg of calcium each day. Women who are post-menopausal and do take hormonal replacement therapy should get between 1,000 and 1,200 mg of calcium, and 50-year-old men should get 1,000 mg daily. Talk to your doctor about taking a supplement if you are not getting enough calcium in your diet.
Vitamin D
Vitamin D is necessary to allow your body to absorb enough calcium. It also may be effective in preventing falls in older people, preventing tooth loss and some forms of cancer, and preventing seasonal influenza. In general, older adults need more vitamin D than younger adults. The National Osteoporosis Foundation recommends that adults over 50 years of age get between 800 and 1,000 IU of vitamin D daily.
Vitamin B12
Vitamin B12 is important in preventing anemia and certain heart problems in older adults. It also may boost your concentration, immune system and mood, but not enough evidence currently exists to prove these claims. You can consume vitamin B12 by eating fish, meat and dairy products, but up to one-third of all older adults don't absorb this vitamin efficiently through diet. Your doctor may recommend that you take a daily supplement containing between 25 and 100 micrograms to keep your levels adequate.
References
- Medline Plus; Vitamin B12; April 2011
- Spine-Health; Calcium and Vitamin D Requirements; Scott Boden, M.D.; August 2006
- Centers for Disease Control; Nutrition for Everyone: Basics: Vitamins and Minerals; February 2011
- Medline Plus; Vitamin D; February 2011
- National Osteoporosis Foundation: Vitamin D and Bone Health
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