As you age, your bodies undergo many changes. One of the most important things you can do as seniors are to make sure that we are getting all of the essential vitamins and minerals our bodies need. This can be difficult, as many people don’t eat as well as they should or take supplements on a regular basis. Here is a list of the essential vitamins every senior should have in their diet!
Vitamin A
Vitamin A is essential for vision, immunity, and reproduction. It also aids in the function of many organs. There are two forms of vitamin A. Vitamin A in its pre-formed form can be found in meat, poultry, fish like salmon, and dairy products. Dairy is a major supplier of this type of vitamin A in the United States. The second form is provitamin A, which is made up of beta-carotene. It’s found in fruits including cantaloupe, apricots, mangoes, and green leafy vegetables like spinach and kale. Vitamin A may also be found in fortified breakfast cereals.
Vitamin A supplements can react with Orlistat, a weight-loss pill. Vitamin A from natural sources is also available in synthetic forms to treat certain diseases. Be careful about taking too much of either type as it can be toxic. The recommended dietary allowance (RDA) for vitamin A is 900 micrograms per day for men and 700 micrograms per day for women.
Vitamin B12
Vitamins B12 and D are essential for the maintenance of a healthy nervous system, as well as DNA production. It also aids in the prevention of megaloblastic anemia, which causes tiredness and weakness. However, because they don’t have enough hydrochloric acid in their stomach, people over 50 struggle to absorb B12 from food. It’s easier for B12 found in fortified foods and nutritional supplements to get absorbed.
Antacids and other acid reflux, stomach acid, peptic ulcer disease, and diabetes medicines can counteract the body’s capacity to absorb B12. So can alcohol. The RDA for vitamin B12 is set at just over two micrograms a day. But people over 50 should get more, about 25 to 100 micrograms a day, from fortified foods or supplements because of their trouble with absorption.
Vitamin B6
Vitamin B6 is important for metabolism, immune function, and brain development during pregnancy and early childhood. Vitamin B6 is naturally present in poultry, fish, and organ meats. In the United States, potatoes and other starchy foods as well as fruits (except citrus) are some of the main sources of vitamin B6.
Some people have difficulty obtaining enough B6 from food, including those with kidney issues, autoimmune illnesses such as rheumatoid arthritis, celiac or Crohn’s disease, ulcerative colitis, inflammatory bowel disease, or alcohol addiction. Vitamin B6 can combine with a tuberculosis antibiotic called cycloserine. Vitamin B6 levels may be reduced by some epilepsy medications, affecting the drugs’ effectiveness in controlling seizures. Theophylline, an asthma medication, lowers vitamin B6 levels.
