Most healthy, active older adults can get the vitamins and minerals they need by consuming a varied and balanced diet. Others, however, may need to take a multivitamin-mineral supplement, for various reasons (TABLE 1 ) .
Most older adults can get all the nutrients they need from foods. But if you aren't sure, always talk with your doctor or a registered dietitian to find out if you are missing any important vitamins or minerals. Your doctor or dietitian may recommend a vitamin or dietary supplement.
There is little scientific proof that multivitamins or special “senior” vitamin formulas helps you live longer, feel better, or avoid disease. Spending money on fresh fruits and vegetables is a wiser and healthier investment.
Yes, getting too much vitamin D can be harmful. Very high levels of vitamin D in your blood (greater than 375 nmol/L or 150 ng/mL) can cause nausea, vomiting, muscle weakness, confusion, pain, loss of appetite, dehydration, excessive urination and thirst, and kidney stones.
Among elderly, deficiency of vitamin B12, B6 and folate are known to affect cognitive functioning and is accompanied with depressive symptoms prevalent among older adults [50, 51].
Clinically shown to support cognitive health in older adults following selection for the large-scale COSMOS-Mind clinical trial. Age-adjusted formula with 24 micronutrients. Helps promote heart health+§, supports normal brain function°, and maintains healthy eyes‡ in older adults.
Although all vitamins are essential and serve unique and important functions in the body, many health experts would agree that the three most important vitamins are vitamin D, B12, and iron. These crucial nutrients are essential for good health, and deficiencies are either common and/or can have severe consequences.
Summary. When you start taking vitamins, you should expect to experience the following benefits - your energy levels will increase, more food will be converted into energy, your short-term memory will improve, your immune system will become stronger, your muscles will become stronger, and your skin will look healthier.
Constipation, diarrhea, or upset stomach may occur. These effects are usually temporary and may disappear as your body adjusts to this medication. If any of these effects last or get worse, tell your doctor or pharmacist promptly.
Taking care of your physical health involves staying active, making healthy food choices, getting enough sleep, limiting your alcohol intake, and proactively managing your health care. Small changes in each of these areas can go a long way to support healthy aging.
How to Get Enough Vitamin D As an Older Adult. Adults aged up to 70 years old should be getting at least 600 IU. Adults older than 70 should be getting at least 800 IU of vitamin D. However, some sources say you should consume up to 1000 IU of vitamin D past the age of 70.
Vitamin D Recommendations
According to the report, children older than 1 years old and adults up to 70 years of age are recommended to consume 600 IU of vitamin D daily and adults greater than 70 years of age are recommended to consume 800 IU of vitamin D daily [40].
Magnesium is paramount to our health and over time, our magnesium intake tends to decline with age because of natural changes to the body. In the elderly, the importance of an adequate magnesium intake is reiterated as research shows it may preserve cognitive function.
The National Institutes of Health recommends that people aged 51 and over include a certain amount of magnesium in their daily diets. Males in this age group should receive 420 mg of magnesium daily; females in the same age group are advised to consume 320 mg of magnesium daily.
Vitamin D is well known to be essential for older people [32]. Osteomalacia in adults, like childhood rickets, develops in vitamin D deficiency, commonly presenting with severe aching in bone and muscles, marked proximal muscle weakness making standing up and walking difficult and painful and a marked 'waddling' gait.
The main consequence of vitamin D toxicity is a buildup of calcium in your blood (hypercalcemia), which can cause nausea and vomiting, weakness, and frequent urination. Vitamin D toxicity might progress to bone pain and kidney problems, such as the formation of calcium stones.
The recommended daily amount of vitamin D is 400 international units (IU) for children up to age 12 months, 600 IU for people ages 1 to 70 years, and 800 IU for people over 70 years.
While the research on multivitamins continues, daily multivitamins may not benefit everyone. The truth is that multivitamins may offer little benefit if you're a healthy eater. Eating a wide variety of healthy foods is the first-line approach to supplying your body with the nutrition essentials.
Generally, taking a multivitamin is more of a holistic approach and helps fill any nutrient gaps in your diet. However, taking an individual vitamin or mineral supplement might be better for a targeted health concern.
Vitamins and minerals are essential to helping your body develop and function as it should. While most people get all of what's recommended by eating healthy, others need a little extra nutrient boost. That's where supplements come in — providing you with the support your body needs to stay healthy.