Necessary Vitamins and Minerals in Older People

Introduction:

Vitamins and minerals are essential requirements of the body for survival. Essential vitamins and minerals that are required in older age groups or need to be included in the diet are vitamins A, B, C, D, E, and K. Each of these vitamins has its own importance and role in our body. A few important minerals required by our body are zinc, magnesium, potassium, and calcium. Iron and fluoride are also crucial nutrients that are needed by our bodies in small quantities. So if the diet plan or daily dietary habits are balanced and planned according to the needs, all the essential vitamins and minerals can be derived from the food. Read the article further to know the importance, need, and recommended daily intake of each essential vitamin and mineral in older people.

What Are Dietary Supplements for Older People?

Older age groups in the age range of above 50 years old require more vitamins and minerals as compared to younger people. Different vitamins and minerals that are essential for the body are:

• Calcium: Calcium is one of the essential minerals required by the body for maintaining strong bones. Calcium can be taken from the diet from sources such as milk, curd, and other milk products. Deficiency of calcium in the older age group increases the risk of bone fractures as the bone becomes very brittle due to calcium deficiency. It is seen in both males and females. So calcium, along with vitamin D, is necessary for maintaining bone strength.

• Vitamin D: Vitamin D can be taken from sources such as milk products, green leafy vegetables, and cereals. A deficiency of this vitamin makes the bone brittle because of a lack of nourishment. Older age groups who are deficient in vitamin D are prescribed vitamin D supplements by the doctor.

• Vitamin B12 or Cobalamin: Vitamin B12 is essential for the diet to maintain healthy RBCs (red blood cells) and nerves. Vitamin B12 is mostly available in animal-based foods, so vegetarians usually suffer from vitamin B12 deficiency. In case of vitamin B12 deficiency or in older people who are not able to digest vitamin B12 from a natural food source, the doctor prescribes vitamin B 12 supplements.

• Dietary Fibers: The importance of food rich in dietary fibers in older people is that it reduces the risk of cardiac diseases and diabetes (Type 2 diabetes).

What Are the Recommended Dietary Guidelines for Vitamins and Minerals for Older People?

The recommended dietary guidelines for each vitamin and mineral in both men and women above the age of 50 years are:

1. Vitamin B 12: The recommended daily dose of vitamin B 12 in older patients is around 2.4 micrograms.

2. Calcium: Above the age of 50 years, women are recommended to take 1200 milligrams of calcium daily. A dose of 1000 milligrams of calcium is recommended in men in the age group of 50 to 70 years and 1200 milligrams in people above 70 years of age. Dosing more than 2000 milligrams per day is not advised in old age people.

3. Vitamin D: The average recommended daily dose of vitamin D is around 600 international units in older people in the age group of 50 to 70 years of age. People above 70 years of age are advised to increase the dose of vitamin D to 800 international units. It is not advisable to take more than 4000 international units per day.

4. Vitamin B6 or Pyridoxine: The recommended daily dose of vitamin B6 is 1.7 milligrams per day in older males and 1.5 milligrams per day for older females.

5. Vitamin C: Citrus fruits are important sources of vitamin C. The average daily intake of vitamin C is 75 milligrams per day in older men and 90 milligrams each day in women above the age of 50 years.

6. Vitamin E: The average daily recommended amount of vitamin E is 15 milligrams per day in both older men and women above the age of 50 years.

7. Vitamin K: 120 micrograms and 90 micrograms of vitamin K are recommended daily intake of vitamin K in older males and females respectively.

8. Magnesium: 420 and 320 milligrams per day of magnesium intake is recommended in females and males above 50 years of age, respectively.

9. Potassium: 3400 milligrams per day for men and 2600 milligrams per day for women are recommended potassium levels.

10. Folate: 400 micrograms per day of folate intake is recommended in both older males and females.

11. Sodium: Older age people should consume less sodium and reduce their sodium intake to 2300 milligrams per day with increasing age. Excess sodium in the diet increases the risk of hypertension, cardiac stroke, and heart attacks. Older people who are already hypertensive can reduce their sodium consumption further to 1500 milligrams per day.

Hypertensive people should avoid processed foods as they have a high amount of salt and try to add fresh fruits and vegetables to their diet.

Are Taking Dietary Supplements Safe in Older People?

Many people are not able to fulfill their body's needs for adequate vitamins and minerals from their regular diet. In those people, after recognizing the nutritional deficiencies, the doctor recommends starting with dietary supplements to fulfill the body's needs for that specific missing nutrients. It is advisable not to start taking any nutritional supplements without the doctor's consent.

After the complete health check-up with the doctors and the diagnosis of the cause of nutritional deficiency only, it is recommended to start with a dietary supplement in the doses and schedule as prescribed by the doctor.

Conclusion:

Essential vitamins and minerals are crucial for the survival of individuals of all age groups. However, the daily dietary intake of essential vitamins and minerals increases with age for maintaining a healthy body and improving the overall body's immune functions. A balanced diet with all essential nutrition in older people prevents the risk of developing systemic conditions like diabetes, hypertension, and heart diseases. It is recommended to visit a physician to get started with essential vitamin and minerals supplements in case any nutritional deficiency is diagnosed for immediate management.