No matter your age, it is important to get the right amount of nutrients every day. However, the elderly are often at a higher risk for certain vitamin and mineral deficiencies due to a variety of factors, such as a poorly balanced diet and medication consumption. Talk to your doctor about your changing nutritional needs as you age, and ask him about making changes to your diet or taking supplements to help prevent deficiencies.
Vitamin B-12
Vitamin B-12 helps maintain your blood cells, which in turn helps prevent you from becoming anemic. A deficiency in this vitamin can not only result in anemia, but may also cause fatigue, weight loss, constipation, tingling in your feet and hands, depression, dementia and a sore mouth. Elderly men and women have a higher risk of a B-12 deficiency because their stomachs do not contain an adequate amount of hydrochloric acid, which helps the body absorb the B-12 in food. For this reason, those over 50 should get the bulk of their vitamin B-12 through supplements or fortified foods like cereals or nutritional yeasts. According to the Office of Dietary Supplements, you need 2.6 micrograms of vitamin B-12 a day.
Zinc
Zinc is important for immune system health, wound healing, blood clotting and thyroid function. While it is rare for people in the developed world to have a severe zinc deficiency, a mild one is not uncommon among the elderly, particularly in those over the age of 75. Symptoms of a zinc deficiency include a loss of appetite, lack of taste or smell, hair loss, skin problems and depression. Men need 11 milligrams of zinc a day, and women need 8 milligrams, according to the University of Maryland Medical Center. You can get this amount by eating foods like red meat, fish, poultry, cheese, legumes, whole grains and sunflower seeds.
Calcium and Vitamin D
As you get older, your risks of losing bone mass and developing osteoporosis increase. Along with regular exercise, consuming adequate amounts of calcium and vitamin D can help keep your skeletal system strong and slow bone loss. According to the University of Maryland Medical Center, men and women over the age of 65 need between 1,200 and 1,500 milligrams of calcium a day, and good food sources include dairy products like milk and cheese. Those over 70 need 800 international units of vitamin D each day, says the Office of Dietary Supplements, and this vitamin can be found in fatty fish like salmon, beef liver, cheese and egg yolks. Many juices, cereals and other foods are fortified with both calcium and vitamin D.
Additional Considerations
If you are concerned that you are deficient in any vitamin or mineral, make an appointment with your health care provider. Always discuss dietary changes with him before making them, and ask about supplements as well. While you may need supplements to meet your required daily value, certain vitamins and minerals can be toxic when taken in high doses. Never exceed the recommended dosage of any nutrient without your doctor’s approval.
