15 Key Vitamins and Minerals for Older Adults

Overview

Vitamins and minerals are required for normal body functioning. We have a saying, “age like a fine wine”. The meaning is as we age, we should get better and improve our health. Health is important during all stages of life.

Vitamins play a crucial role as a person ages and help in the growth and development of the body. Some essential vitamins that keep a person healthy are A, B, C, E, D and K.

Each vitamin has a different role in keeping the body healthy. Some protect and resist infections, keeps the nerves healthy, boost energy from the foods you eat and help with blood clotting.

The requirement for vitamins and minerals will vary depending on the body’s function. For example, minerals like fluoride and iodine are required in very small quantities, but other minerals like calcium and potassium will be required in larger amounts. When it comes to vitamins, eating a combined diet will help get the minerals.

How can a person get the vitamins and minerals they need?

Vitamins and minerals can be acquired through food rather than supplements and pills. However, they provide all the required nutrients until you take the supplements. But if you consume a balanced diet, it helps to get all the nutrients and minerals.

Adults will be able to get all the nutrients from the food they eat. In some cases, when the body cannot absorb, the doctor might recommend certain supplements and pills.

These supplements can cause certain side effects. However, the side effects will depend from one individual to another. In some cases, supplements can interfere with certain drugs and medications.

Measurements for vitamins and minerals

The most common measurement for vitamins and minerals include

• Milligram (mg)
• Microgram (mcg)
• International unit (IU)

Key vitamins and minerals for people

All the nutrients are required for the growth and development of the body. However, some key vitamins and minerals are required for elderly people for proper body functions.

Vitamin A

Vitamin A is required for the proper functioning of the eyes and bones. It is also a crucial vitamin for maintaining proper bone density. It is found in foods like milk, eggs, carrots and mangoes.

Men over 50 should aim for 900 mcg of retinol activity equivalents (RAE), and women should aim for 700 mcg of retinol activity equivalents (RAE) daily.

Vitamin B1

Vitamin B1 is also called thiamine and is important for energy production, especially for older people. It helps the cells to convert carbohydrates into energy and keeps them healthy. Additionally, plays a crucial role in the conduction of nerve signals and muscle contraction.

Some common food sources of thiamine include pork, fish, cereals, lentils, beans, yoghurt and fortified bread. Older men should aim to eat 1.2 mg, and women should consume 1.1 mg every day.

Vitamin B2

Riboflavin or vitamin B2 is found in eggs, organ meat like kidney and liver, eggs, chicken breast, asparagus, salmon, broccoli and yoghurt.

The vitamin is required to properly function the eyes, skin and nervous system. Riboflavin is also important for growth and red cell production.

Aged men will require 1.3 mg of riboflavin, and women require 1.1. mg every day.

Vitamin B3

Vitamin B3 or niacin is found in potatoes, starchy vegetables, fish, and nuts. Legumes, grains, brown rice, bananas and seeds. It is required for various body functions and is crucial in cellular metabolism and DNA repair.

Niacin protects the body from the effects of ageing. Additionally, it prevents age-related diseases and increases longevity. Older men require 16 mg of vitamin B3, and women require 14 mg of vitamin B3 every day.

Vitamin B6

Vitamin B6 increases absorption, plays a major role in immune function, and maintains cognitive functioning during ageing. Vitamin B6 is commonly found in foods like beef, chicken liver, salmon, cheese, eggs, fortified cereals, papayas, tuna and chickpeas.

Older men should take 1.7 mg of vitamin B6, and older women should take 1.5 mg every day.

Vitamin B12

Vitamin B12 is important for proper red blood cell formation. If there is a deficiency in elders, it can affect the elders and can lead to the formation of irregularly shaped cells. If the red blood cells are not round, it will be difficult for the cells to circulate throughout the bloodstream.

Foods like clams, fortified cereal, sardines, animal liver and kidneys are rich in vitamin B12. It will be difficult for some aged people to absorb vitamin B12 directly from foods. In such cases, they can take supplements on the advice of doctors.

Older men should take 2.4 mcg, and older women should take 2.4 mcg of vitamin B12 daily.

Before taking any medications, always consult your physician.

Vitamin C

Vitamin C is rich in citrus fruits like oranges and other fruits and vegetables like brussels sprouts, potatoes, strawberries, blackcurrants, broccoli, peppers and potatoes.

It helps protect the body against ageing diseases and increases white blood cell production. Older people who consume vitamin C-rich foods have an improved immune system due to antioxidants.

Older men should take 90 mg of vitamin C, and women should take 75 mg of vitamin C every day.

Calcium

Calcium is important for aged people. As an individual age, their bones and teeth can lose strength. Calcium is required to maintain bone density, and older men will require 1000-2000 mg each day. Older women will require 2000 mg of calcium every day.

Calcium will be stored in bones, and the absorption of calcium decreases as they age. So, the body tends to use the stored calcium in the bones. The elders need to consume foods rich in calcium.

Calcium is also essential for muscle function, hormone secretion and nerve transmission. Foods rich in calcium are dairy products, green and dark leafy vegetables, figs, baked beans, soybeans, papaya, blackberries and dried apricots.

Vitamin D

Vitamin D prevents the bones from becoming brittle and breaking. Vitamin D deficiency increase the risk of fractures. Vitamin D also prevents osteoporosis, which occurs due to a decrease in bone density.

It is also required to convert direct sunlight into the active form of nutrients. Foods rich in vitamin D are swordfish, tuna, cod liver oil, beef liver, sardines, oranges, cheese, soy milk and cereals.

Older men should take 600-4000 IU of vitamin D, and older women should consume 800-4000 IU of vitamin D. However, the vitamin should not exceed 4000 IU.

Vitamin E

Vitamin E is required for a healthy immune system and skin. It also plays an essential role in cognitive health, reducing oxidative stress and protecting cell membranes from oxidative damage.

Older men and women will require 15 mg of vitamin E every day. Foods rich in vitamin E are almonds, peanuts, spinach, broccoli, red bell pepper, wheat germ oil, sunflower seeds and pumpkin.

Folate

Folate deficiency in elders is linked to Alzheimer’s disease. Older people must consume foods that contain folate to prevent deficiency. Folate increases cognitive function and agility and reduces the risk of anaemia and blood pressure.

Foods rich in folate are peas, nuts, seafood, eggs, meat, poultry, dairy products and dark and green leafy vegetables. Older men and women should consume about 400 mcg each day.

Vitamin K

Vitamin K is rich in food like green leafy vegetables, soybeans, fortified meals, bananas, and vitamins

Vitamin K is required to synthesise proteins for blood clotting, building bones, and energy production of mitochondria cells. Older men require 120 mcg of vitamin K, and older women require 90 mcg every day.

Magnesium

Magnesium is found in green leafy vegetables, legumes, whole grains, nuts and seeds. Magnesium regulates body muscles, nerve functions and blood glucose levels. It also plays a crucial role in making protein, DNA and bone.

Magnesium supports the immune system and makes it healthy. Older men should consume 420 mg, and older women should take 320 mg of magnesium every day.

Potassium

Foods rich in potassium are beans, lentils, bananas, avocados, beet greens, spinach, broccoli, dried fruits, winter squash, oranges, coconut water, yoghurt, chicken and potatoes.

Potassium maintains fluid levels in the cells, controls muscle contraction, maintains blood pressure, helps transmit nerve signals between organs and ensures water balance within the system. Older men should take 3400 mg, and older women should take 2600 mg of potassium every day.

Sodium

Sodium keeps the body fluid in balance and plays a key role in muscle and nerve functions. The body takes sodium through iodised salt or table salt. Other sources include frozen meat, bread and other junk foods.

Older men and women should take 2300 mg every day. If an individual has high blood pressure or hypertension, sodium intake should be limited to 1500 mg per day.

Conclusion

Vitamins and minerals are required for both men and women; when they age, the nutrients play a crucial role. As an individual ages, there will be limitations for certain foods. So, it is important to consume healthy foods in the younger stage of life to avoid any lifestyle diseases.

FAQs