As we age, our bodies react differently to different vitamins. The absorption or production of a certain vitamin may decrease, thus vitamin supplements can be helpful for some people. So let us discuss the most common deficiencies that may occur in older people, along with some advice on the recommended dosage to avoid those deficiencies.
- Vitamin D
Our body produces most of our vitamin D from the sunlight, which falls on our skin. It can also be obtained through few foods like oily fish, eggs, margarine and yogurt. However, people over the age of 65 are at risk of not getting enough vitamin D, especially for people with less exposure to the sun. The recommended dosage of vitamin D supplement for people over-65s is 10 micrograms per day.
Iron is an essential nutrient with an important part to play in bodily function, including helping to make red blood cells which carry oxygen around the body. You should try to get all the iron you need from your daily diet from foods like red meat, pulses & legumes, eggs, nuts & seeds, green leafy vegetables and dried fruit. To boost iron absorption, include plenty of vitamin C in your diet and try having a glass or fruit juice with an iron-rich meal or 15 mg iron supplement.
In old age, Calcium is very important to maintain strong bones and teeth, regulate muscle contractions and normalize the blood clotting rate. Dairy products, green leafy vegetables, nuts and fish are all good sources of calcium. Still, if you find yourself deficient in Calcium, 1,200 mg of calcium supplement would be enough.
- B Vitamins
Vitamin B has different responsibilities in the body like producing energy from food, keeping the skin, eyes and nervous system sound, and creating red platelets. If you eat a well-balanced diet, you should be getting enough of Vitamin B. However, in older people the absorption rate of vitamin B12 becomes low and it may increase the risk of anemia and neurological problems such as memory loss. You can take a 2mg supplement and you are good to go.
- Vitamin C
Vitamin C is an antioxidant that helps in fighting diseases, infections and aids in healing. Eating plenty of fruits and vegetables should help you to get all that you need.