{"id":12179,"date":"2020-09-30T09:00:05","date_gmt":"2020-09-30T13:00:05","guid":{"rendered":"https:\/\/www.singlecare.com\/blog\/?p=12179"},"modified":"2025-05-08T11:25:47","modified_gmt":"2025-05-08T15:25:47","slug":"best-vitamins-for-seniors","status":"publish","type":"post","link":"https:\/\/www.singlecare.com\/blog\/best-vitamins-for-seniors\/","title":{"rendered":"What seniors should know about vitamins"},"content":{"rendered":"

Staying healthy is important at any age\u2014with a balanced diet and exercise (for your mind and body). As you get older, the things you need to keep your brain active and your body fit change.\u00a0<\/span><\/p>\n

You may already do regular aerobic and strength-training exercises. Or, eat lots of protein, fruits, and vegetables. But is that enough? Nutritional needs shift as you add more candles to your birthday cake, which means some older adults\u00a0 may look to vitamins for seniors to make sure they\u2019re getting enough of what\u2019s recommended.\u00a0<\/span><\/b><\/p>\n

\u201c<\/span>As with any age group, older adults may not be meeting all of their nutrient needs with food alone,\u201d says <\/span>Amy Gorin, MS, RDN, a\u00a0<\/span>registered dietitian<\/span> in the New York City area.<\/span> \u201cAs you get older, you may be eating less, due to decreased appetite and also decreased taste sensitivity, and eating less makes it harder to meet your nutrient needs.<\/span> Also, s<\/span>eniors have certain nutrient requirements that are different from those of younger adults.\u201d Read on to learn the most important ones.<\/span><\/p>\n

5 essential vitamins and nutrients for older adults<\/b><\/h2>\n

There are a number of essential nutrients and vitamins that you should be getting through your diet or supplements as you age.<\/span><\/p>\n

1. Calcium<\/b><\/h3>\n

Half of adults aged 50 and older are at risk of breaking a bone. So, getting enough calcium is essential for seniors to support bone health.\u00a0<\/span><\/p>\n

Food sources<\/b>: The Academy of Nutrition and Dietetics <\/span>recommends<\/span><\/a> three servings of low-fat or fat-free servings of dairy each day. Calcium-rich foods like fortified cereals and fruit juices, dark-green leafy vegetables, canned fish with soft bones, and fortified plant-based beverages can help meet your daily needs.\u00a0<\/span><\/p>\n

Recommended dose: <\/b>Women ages 51 to 70 years old <\/span>should get 1200 mg of calcium a day<\/span><\/a>, while men ages 51 to 70 years old should get 1000 mg each day. The dose of calcium vitamins for all seniors over age 70 increases to 1200 mg a day.<\/span><\/p>\n

2. Vitamin D<\/b><\/h3>\n

Vitamin D helps with calcium absorption, and also boosts immune function.<\/span><\/p>\n

Food sources<\/b>: Vitamin D <\/span>can be found<\/span><\/a> in fatty fish (like salmon), eggs, and fortified foods and drinks. If you\u2019re averse to these foods, or can\u2019t get enough through your diet, a calcium supplement fortified with vitamin D can help.\u00a0<\/span><\/p>\n

Recommended dose: <\/b>The recommended dose changes with each passing decade. In your 50s and 60s, 600 international units (IU) fulfill that need. In your 70s the recommended dose rises to 800 IU, preferably of <\/span>vitamin D3<\/span><\/a>. Gorin<\/a> recommends that \u201csince vitamin D is a fat-soluble vitamin, you should take it with a food that contains fat for best absorption.\u201d<\/span><\/p>\n

3. Vitamin B12<\/b><\/h3>\n

Vitamin B12 should also be on your radar. Up to 15% of adults are deficient in this nutrient that helps with red blood cell formation, cell metabolism, nerve function, and bone health. Get too little and you may experience tingling or prickly feelings in your legs or hands, have a hard time walking, become more forgetful, see changes in your personality, feel weak, or suffer from anemia. Some <\/span>research<\/span><\/a> shows that slight deficiency can lead to dementia in older adults. Vitamin B12 deficiency increases with age.<\/span><\/p>\n

Food sources<\/b>: Vitamin B12 comes from foods like meats, fish, shellfish, eggs, and milk. If you\u2019re not consuming enough, you might look to a supplement to prevent deficiency.\u00a0<\/span><\/p>\n

Recommended dose: <\/b>The <\/span>daily recommended amount<\/span><\/a> of this nutrient for adults older than 60 is 2.4 micrograms (mcg), but it\u2019s not toxic so you don\u2019t have to worry about taking too much.<\/span><\/p>\n

RELATED: <\/b>9 common nutrient deficiencies in the U.S.<\/b><\/a><\/p>\n

4. Fiber<\/b><\/h3>\n

Fiber is another biggie. It <\/span>helps lower your risk<\/span><\/a> of heart disease, diabetes, cardiovascular diseases, and some cancers. It can also help lower your cholesterol.\u00a0<\/span><\/p>\n

Food sources<\/b>:\u00a0 <\/span>Fiber is found in a range of foods<\/span><\/a> from whole-grain breads, pastas and cereals, beans and nuts, vegetables like cauliflower, broccoli and spinach, and fruits like berries, oranges and apples.\u00a0<\/span><\/p>\n

Recommended dose: <\/b>Women over 50 should get 21 grams a day; that number jumps to 30 grams for men <\/span>of the same age.<\/span><\/a><\/p>\n

5. Omega-3s<\/b><\/h3>\n

\u201c<\/span>Omega-3s EPA and DHA\u201d are also important, says Gorin. \u201cThese nutrients\u00a0<\/span>help your heart health, brain health, and more.\u00a0And heart and brain health are of particular concern to older adults.\u00a0<\/span><\/p>\n

Food sources<\/b>: \u201cIf you aren\u2019t eating at least two 3.5-ounce weekly servings of cooked fatty fish like salmon, sardines, and herring in your diet,\u201d Gorin says, \u201cthen I\u2019d recommend you take a daily supplement.\u201d<\/span><\/p>\n

Recommended dose: <\/b>The recommended dose is 1,000 milligrams of DHA and EPA per day.<\/span><\/p>\n\n\n\n\n\n\n\n\n
Vitamin<\/b><\/td>\nBenefit<\/b><\/td>\nDaily dosage<\/b><\/td>\nCoupon<\/b><\/td>\n<\/tr>\n
Calcium<\/strong><\/td>\nBone health<\/span><\/td>\n1,000-1,200 mg<\/span><\/td>\nCalcium coupon<\/span><\/a><\/td>\n<\/tr>\n
Vitamin D<\/strong><\/td>\nCalcium absorption, immune function<\/span><\/td>\n600-800 IUs depending on your age<\/span><\/td>\nVitamin D coupon<\/span><\/a><\/td>\n<\/tr>\n
Vitamin B12<\/strong><\/td>\nCell formation and metabolism, nerve function, bone health<\/span><\/td>\n2.4 mcg<\/span><\/td>\nVitamin B12 coupon<\/span><\/a><\/td>\n<\/tr>\n
Fiber<\/strong><\/td>\nLowers risk of heart disease, diabetes, and some cancers, and helps decrease\u00a0 cholesterol<\/span><\/td>\n21-30 g<\/span><\/td>\nFiber coupon<\/span><\/a><\/td>\n<\/tr>\n
Omega-3s<\/strong><\/td>\nHeart and brain health<\/span><\/td>\n1,000 mg<\/span><\/td>\nOmega-3s coupon<\/span><\/a><\/td>\n<\/tr>\n<\/tbody>\n<\/table>\n

To use a SingleCare discount on over-the-counter supplements, you\u2019ll need your doctor to write a prescription first. Find out more, here<\/a>.<\/span><\/i><\/p>\n

Choosing the best supplement for you<\/b><\/h2>\n

Supplements can also help those with specific diet and food preferences, such as people who don\u2019t like a lot of vegetables or those who eschew dairy. Supplements can take the form of a pill, a gummy, or powder you stir into water.\u00a0<\/span><\/p>\n

You might look into a multivitamin for seniors. These typically give you the daily dosage of the vitamins and nutrients you need\u2013including vitamins B12, D, and calcium\u2013and less of what older people typically get enough of from their diets alone.\u00a0<\/span><\/p>\n

\u201c<\/span>When you buy a multivitamin for a specific set of the population, that supplement contains nutrients specifically tailored,\u201d says Gorin. \u201cA women\u2019s formula, for instance, may contain higher amounts of vitamin B6 and vitamin B12, and calcium. It also contains less of certain nutrients that older women don\u2019t need as much of, such as iron.\u201d<\/span><\/p>\n

RELATED: <\/b>Do multivitamins for women actually work?<\/b><\/a><\/p>\n

When taking a supplement\u2014be it nutrient-specific or a multivitamin\u2014talk to your doctor about what\u2019s best for you. You also want to:<\/span><\/p>\n