Vitamins & Supplements
Nutrition, Vitamins and Supplements for Seniors
According to most doctors and the National Institutes of Health-National Institute on Aging, it is best to obtain all of your nutrients, vitamins and minerals from a well-rounded diet. That being said, I have shared several articles below that indicate that few adults actually reach their minimal daily requirement of vitamins and minerals:
Web MD – Missing Nutrients in Your Food
The Healthy.Com – Nutrients Even the Nutritionists Don’t Get Enough Of
SingleCare.Com – Common Nutrient Deficiencies
According the NIH-National Institute on Aging, people over age 50 may need more of some vitamins and minerals than younger adults do. This explains why I have posted “Best Supplements for Seniors”; as we age, eating habits change as do our nutritional requirements. Your doctor or a dietitian can tell you whether you need to change your diet or take a vitamin or mineral supplement to get enough of these:
- Calcium:
Calcium works with vitamin D to keep bones strong at all ages. Bone loss can lead to fractures
in both older women and men. Calcium is found in milk and milk products (fat-free or low-fat is best), canned fish with soft bones, dark-green leafy vegetables
like kale, and foods with calcium added, such as breakfast cereals. - Vitamin D: Most people in the United States consume less than recommended amounts of vitamin D. Talk with your doctor about adding vitamin D-fortified milk and milk products, vitamin D-fortified cereals, and fatty fish to your diet, or using a vitamin D supplement.
- NOTE: FIND A SUPPLEMENT THAT HAS BOTH CALCIUM AND VITAMIN D
- Vitamin B6: This vitamin is needed to form red blood cells. It is found in potatoes, bananas, chicken breasts, and fortified cereals. The recommended daily requirement is 1.5 mg for women over 50 and 1.7 mg for men over 50.
- Vitamin B12: This helps keep your red blood cells and nerves healthy. While older adults need just as much vitamin B12 as other adults, some have trouble absorbing the vitamin naturally found in food. If you have this problem, your doctor may recommend that you eat foods like fortified cereals with this vitamin added, or take a B12 supplement. Strict vegetarians and vegans are at greater risk of developing vitamin B12 deficiency because natural food sources of vitamin B12 are limited to animal foods. Talk with your doctor about whether taking a B12 supplement is right for you.
For a comprehensive list of vitamin and mineral intake levels for older adults, visit NIA’s article on vitamins and minerals or the Dietary Guidelines for Americans, 2020-2025 (PDF, 30.9M). In addition, you can check out my post “Nutrition and Supplements for Seniors” to get some more background on nutrition and the role supplements may play in keeping you healthy.
Best Vitamins and Supplements for Seniors
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Best Calcium Supplements for Seniors
Note: You want a calcium supplement with Vitamin D.
The recommended dosage for osteoporosis sufferers is Calcium: 1000 to 1300 mg/day Vitamin D: 200 to 800 IU
Best B6 Vitamins for Seniors
My favorite is: Best Naturals Vitamin B-6 25 Mg Tablet, 250 count
Best Naturals was not only highly rated, but was one of the lowest dose supplements I found*
Note: B vitamins are water-soluble, which means they don’t accumulate in the body.
*The recommended daily requirement is 1.5 mg for women over 50 and 1.7 mg for men over 50. It is recommended NOT to take more than 200 mg/day of B-6.
Best B12 Vitamins for Seniors
Bronson Vitamin B12 for Seniors: I selected this as a lower dose (500-1000 mcg) supplement. Healthline states that you will only absorb about 10 mcg of a 500 mcg supplement.
Note: The daily recommended requirement for vitamin B-12 is only 2.4 micro grams/day.
Supplements for Chronic Health Issues
Arthritis And Joint Injuries
Best Joint Supplements for Seniors
As I had mentioned earlier, I have had success in relieving my knee pain with a supplement consisting of Glucosamine, Chondroitin, and MSM. Based upon my success, I would recommend:
My Favorite: Doctor’s Recipes Glucosamine Chondroitin MSM Turmeric Quercetin, Joint Support
Supplements for Men & Women, with Black Pepper for High Absorption, Complete Joint Care, No Shellfish, 90 Tablets
Shop for your own: Amazon’s Best Joint Supplements
The article below supports my combination of Glucosamine, Chondroitin and MSM and highlights a few more recommendations for sufferers of joint pain.
Heart Health & Cholesterol
An area of special interest to me is doing whatever I can to stay heart healthy and manage my cholesterol levels. In addition to a healthy diet and exercise, the Mayo Clinic has shared 7 supplements that they recommend considering as you try to manage your cholesterol levels. Since the Mayo article provides some detail, the links below allow you to check pricing and/or purchase the supplement:
- Nutriflair Berberine
- Omega 3 (see this second Mayo article)
- Ground Flaxseed
- Oregon’s Wild Harvest Garlic Supplement
- Nature’s Nutrition Green Tea Extract
- Nutricost Niacin Supplement
- Now Plant Sterols
Friends and Family Favorites
Below I have provided some insightful information on a few supplements that friends, family, and work associates and I have used with success. I have provided links to both relevant articles and a link for each to check pricing and purchase options.
Culturelle 4 in 1 Women’s Probiotic – Below is a link to an article by Woman’s Day which explains why probiotics are a good idea for women: 10 Reasons Probiotics Should Be a Regular Part of Your Diet
NOW Foods Glycine 1000mg – Glycine functions as a calming neurotransmitter in the brain, where it facilitates nerve impulses and is important for the maintenance of healthy sleep patterns. This article, from Healthline, provides you more detail on the other benefits of Glycine.
Pure Encapsulations Vitamin D3 125 mcg (5,000 IU) – According to the Harvard School of Public Health, Vitamin D serves a dual role in our physiology, acting as both a dietary nutrient and a hormonally synthesized compound within our bodies. This fat-soluble vitamin has a well-established reputation for facilitating the absorption and maintenance of essential minerals like calcium and phosphorus, crucial elements in the formation of strong bones. Moreover, laboratory investigations have revealed vitamin D’s potential to inhibit the proliferation of cancer cells, bolster immune responses to infections, and mitigate inflammatory processes.
Pure Encapsulations EPA/DHA Essentials
- Fish Oil with EPA & DHA: Ultra-pure fish oil supplement supports heart health, well-being, joint health, and tissue health
- Cardiovascular Support: EPA DHA omega-3 supplement supports cardiovascular health and helps maintain healthy blood flow, supporting overall heart health
- Joint & Tissue Health: This DHA and EPA omega-3 supplement provides support for joint and tissue health, supporting flexibility and mobility
- Well-Being: This EPA and DHA supplement supports well-being and brain function, making it an ideal supplement for memory support
Pure Encapsulation Store – Pure Offers a variety of high quality supplements that are free from many unnecessary additives and binders. This manufacturer is recommended by many functional doctors and Naturopaths, including my family’s.
Now L-Arginine – A Mayo article indicates that because L-arginine acts as a vasodilator, opening (dilating) blood vessels, many people take oral L-arginine to treat heart conditions and erectile dysfunction.
- NOTE: An NIH study in 2016 showed that a significant negative association was observed between plant-derived L-arginine intake and changes of both systolic and diastolic blood pressure, whereas animal-derived L-arginine intake was related to increased levels of diastolic blood pressure. This means that you should only consider plant based L-Arginine.
Force Factor Red Beet Root Powder
- This WebMD article cites the benefits of Red Beet Root powder, which I take for overall to
increase nitrate levels. Admittedly, I take it on an every other day basis.
- Medical News Today provides several benefits of oregano oil.
Probiotics can exert a range of effects within the body, with distinct strains of probiotics potentially acting in unique manners
Probiotics may:
- Assist in preserving a balanced microbiota within your body or aid in restoring it to a healthy state after disruption.
- Generate beneficial substances that yield desirable outcomes.
- Impact your body’s immune response.
Sunfit Protein Plus
Power up with pure plant protein
A balanced blend of pea and rice proteins, our vegan formula packs 20 grams of complete protein per serving plus vital nutrients and complex carbs to support energy, satisfy hunger, and fuel muscle growth and recovery. Supercharge your smoothies, top off foods, or use it as a nutritious meal replacement.
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