Growing older and becoming a senior has an impact on your body. Deficiencies in vitamins and minerals can become an important issue. The cause can be multifold. I might have a lack of appetite, have a dry mouth and therefore difficulties to swallow or I am just not able to find the right food for myself.
Here are useful supplements to talk about with your doctor or pharmacist:
Vitamin D
Seniors with osteoporosis, muscles, nerves, and immune issues should consider vitamin D. It is needed to absorb calcium. So, take them in tandem. Due to the lockdown during the Corona virus crisis Public Health England’s chief nutritionist recommends taking vitamin D supplements on a daily basis.
Calcium
Calcium is found in your bones. As you age, it starts to leave your bones, leaving your bones fragile if you have a calcium deficiency. A combination with vitamin D helps not only your bones but also your blood vessels to work right, your cells, nerves, and muscles.
Magnesium
Another important mineral is magnesium. It keeps your blood sugar stable and helps to produce protein and bone. Older people might eat less of nuts, greens, and seeds, which are excellent sources of magnesium. Long-term health issues and taking medications can also lead to a shortage of magnesium in your body.
Omega-3
Your body cannot produce them! You need to get it from e.g. walnuts, fatty fish, or flaxseed. Omega-3 is important for your brain and eyes and can protect you against age-related diseases like Alzheimer’s, macular degeneration or arthritis.
Zinc
Zinc is important to fight infections and inflammation – often taken together with vitamin C. A lot of seniors do not get enough of this micronutrient. Oysters are a very good source but not everybody’s taste.
Iron
Similar to zinc, seniors might not get enough iron, which is found in red blood cells. A deficiency can lead to anemia and you experience fatigue.
Vitamin B12
Most people get enough B12, which helps to produce nerve and blood cells. However, as you age, this might change, because you do not absorb it that easily anymore. You might experience confusion and agitation or also anemia like with iron deficiency. You might also become deficient when you are vegan or vegetarian because vitamin B12 is often found in animal protein.
Vitamin B6
It is not produced by your body so you must obtain it from foods or supplements. It may improve your mood and reduce symptoms of depression of which seniors are more likely to experience.
Now, shall I get a supplement?
Whether it’s vitamins or minerals, it’s best to get them from foods instead of tablets. But this, as we have seen, is sometimes difficult. As you age, supplements can help you to stay healthy. Before you start taking supplements, talk to your doctor or pharmacist!