The nutritional needs of women change as they age. While it's possible to get all the vitamins you need through food, multivitamins can help fill in dietary gaps, especially for the frail elderly and those who are consuming fewer calories than they used to. Look for multivitamins with increased B-12, which may boost brain health. Multivitamins should also contain calcium to protect against osteoporosis, as well as vitamin D, which helps the body absorb calcium.
Iron and Magnesium
While women need less iron once they reach menopause, anemia increases in those over the age of 85, according to registered dietitian Cindy Moore in an article in the "Cleveland Clinic Journal of Medicine." Look for multivitamins that provide 8 mg of iron per day, the recommended daily allowance, or RDA, for those over age 70. Women over 70 also need 320 mg of magnesium per day to preserve muscle and nerve function. Magnesium can also support the immune system and keep bones strong.
Vitamin B-12
Vitamin B-12 is commonly low in older adults. Up to one-third of those over 51 have low levels of stomach acid, which hampers absorption, according to Moore. Not only are low B-12 levels linked to anemia, they may also promote Alzheimer's disease. A Finnish research study of people ages 65 to 79 found that small increases in B-12 levels reduced the risk of Alzheimer's disease, according to an article in "Psychology Today." The RDA for ages 70 and older is 2.4 mcg daily.
Vitamin D
Vitamin D helps your body absorb calcium. Vitamin D is sometimes called the sunshine vitamin because the body manufactures it from sun exposure. But those who don't spend a lot of time outside or live in the northern parts of the U.S. may have a difficult time getting enough. Also, older adults may have a harder time manufacturing the vitamin. in 2010, the Institute of Medicine increased the RDA for those 71 and older to 800 international units, IU, daily
Calcium
To stave off the bone-thinning disease osteoporosis, older women need to consume more calcium than other age groups. While some women over 50 can get the entire 1,200 mg needed each day from dairy, others turn to supplements to ensure they are getting enough. Most multivitamins contain 500 mg or less because that's the maximum amount of calcium the body can absorb at one time.
References
- Mayo Clinic; When Should I take Calcium Supplements? Does the Timing Matter?; Katherine Zeratsky, R.D.; Septemeber 2010
- "Cleveland Clinic Journal of Medicine"; Should Everyone Over Age 75 Take a Multivitamin?; Cindy Moore, R.D.;
- "Psychology Today"; Keen Cuisine: The Bs Get an A; Hara Estroff Marano; January 2011
- Mayo Clinic; Vitamin D: New Recommendations Released; Jennifer Nelson, M.S., R.D.; December 2010
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