Essential Vitamins and Minerals for Healthy Aging

Nutrition, Metabolism and Cardiovascular Diseases 2015;25(10): Vitamins in old age

Vitamins and minerals are essential substances that your body needs to develop and function properly Your body relies on these for the immune system, cellular and organ function, etc. Choose one of the vitamins and minerals specifically mentioned for seniors below, then follow with a couple ways to sneak each major nutrient into your senior diet.

Certain Vitamins for Seniors

Vitamins are essential for growth and development as well as body functioning. One of the classic example is Vitamin C, which many associate with curing common colds but studies over the past 30 years have shown it to be largely ineffective. They include fat-soluble vitamins -- A, D, E and K – and a number of the B-vitamins: thiamin (B1), riboflavin (B2) or niacin. Its disadvantage for people who have peptic ulcer disease is the possibility of irritation it may bring if excessive niacin will be used. More important vitamins are pantothenic corrosive, biotin and nutrient b 12 (cobalamin).

Key Nutrients for Living Well

Just like vitamins, minerals are essential to human health and present in the natural environment. Apart from a few elements, such as iodine and fluoride that are needed only in very minute amounts of trace quantities—these compounds perform more important roles essentially at the molecular level—in general all components occur in solutions varying ranges. The body of a healthy person should receive almost all the necessary nutrients with food if they eat correctly, that is what we call “balanced diet”.

These nutrients are best consumed through a varied, nutrient-rich diet. Food is the preferable source but in cases of deficiency or dietary restriction, supplementation may be necessary. Because it is possible for someone to consume all necessary nutrients by eating a more animal-based diet, the best way to determine which supplements are needed or appropriate and safe would be to conference with your physician, pharmacist, or registered dietitian since certain vitamin/mineral products may interact adversely with medications you might have been prescribed.

Supplement Selection

If you are supplementing, make sure the vitamin or mineral is included and only contains what you need without any added fillers. However, some nutrients can be toxic in large doses. Be sure to always read the labels and check with your doctor for safe brands and dosages.

Understanding Some Nutrition Measurements

There are different units in which the measure of vitamins and minerals is done:

mg (milligram): 10 milligrams = 1 centigrain.

One mcg is one-millionth of a gram; 1,000 mcg = 1 mg.

IU(International Unit)- A standard of measurement used for vitamins, that varies in the different nutrients

How Much Sodium Do Older Adults Need?

Another important mineral is Sodium which we take in the form of salt. High blood pressure, or hypertension is a precursor to such chronic diseases as the heart attack or diabetes due to excessive sodium consumption. Limit sodium to no more than 2,300 mg per day (or one teaspoon of salt). A lower sodium intake of 1,500 mg per day is recommended for people with high blood pressure. The takeaway: Preparing meals at home and choosing low-sodium options can keep intake in check.

Vitamins and Minerals: A Nutritional Feeding Guide Communiqué for Older Persons

Vitamin A

Common Sources: Eggs, milk, carrots and mango.

Men 51+: 900 mcg RAE

Women 51+: 700 mcg RAE

Vitamin B1 (Thiamin)

Sources: Pork, fish, enriched whole grain cereals and fortified breads.

Men 51+: 1.2 mg

Women 51+: 1.1 mg

Vitamin B12 (Cobalamin)

Food sources: meat, fish poultry and dairy products are found naturally in small amounts or added to fortified cereals.

Men and Women 51+: 2.4 mcg

Calcium

Sources: dairy, tofu and fortified leafy greens and foods.

Men 51-70: 1,000 mg

Women 51+: 1,200 mg

Vitamin D

Fatty fish – mackerel, sardines and trout Fortified milk & (some) dairy cereals

Male and Female 51-70: 600 IU (15 mcg)

Adults, 71+ years of age:800 IU (20 mcg) Men and Women

Magnesium

Source: Leafy Greens, Whole Grains & Nuts

Men 51+: 420 mg

Women 51+: 320 mg

Conclusion

A balanced nutrition with all required vitamins and minerals is fundamental for the preservation of health and well-being in old age. If you suspect that your diet is not giving all the nutrients needed, consult with a doctor or registered dietitian.