Written by: Jennifer Gorman (*Amsive Digital) | Reviewed by: Shelley Wyant | *MHP partners with Amsive Digital on news content
Essential Vitamins and Minerals for Seniors
People of all ages need vitamins to stay healthy, but as you age, it’s especially important to get the right types of vitamins. What do vitamins do for your body, and which vitamins are most important for seniors? Read on to find out.
The Role of Vitamins in Senior Health
Vitamins play key roles throughout your body, which becomes even more important as you age.
Understanding What Vitamins Do for Your Body
Vitamins and minerals are essential nutrients that your body needs to work properly. Each nutrient plays a specific role, such as:
- Maintaining healthy bones
- Maintaining proper brain function
- Promoting healthy skin
- Helping with the healing process
- Keeping nerves healthy
- Keeping your heart working properly
- Protecting cells from damage
The Importance of Vitamins for Aging Bodies
As you age, systems throughout your body stop working as well. Your immune system tends to become weaker, which increases your risk of getting sick. Your brain shrinks, and memory tends to slow. Your bones may become thinner and weaker.
Eating a healthy diet that meets your vitamin needs helps your body perform at its best. It supports a strong immune system, healthy bones, and good cognitive function, allowing you to age well.
Essential Vitamins for Seniors
There are many vitamins, minerals, and other essential nutrients that seniors need as they get older. Here’s a look at some of the most important vitamins for seniors.
Vitamin D - The Sunshine Vitamin
Vitamin D is known as the sunshine vitamin because your body produces it naturally when your skin is exposed to the sun. It helps your body absorb calcium, a mineral needed to maintain strong bones. A lack of vitamin D can lead to weak, fragile bones (osteoporosis).
Beyond bone health, vitamin D is also beneficial for the immune system. Research shows that the vitamin helps the body fight off infectious diseases, like acute respiratory infections.
The daily recommended amount for adults is 15 mcg. For those over 70, the amount is 20 mcg.
Vitamin B12 - Key for Nerve Function
Vitamin B12 is essential for the proper functioning of your brain, spinal cord, and nerves. People who don’t get enough vitamin B12 may have numbness or tingling in their hands and feet, or struggle with memory problems.
This vitamin is also important for blood formation. Your body needs vitamin B12 to make red blood cells, which carry oxygen to tissues throughout your body.
For adults of all ages, the daily recommended amount of vitamin B12 is 2.4 mcg.
Vitamin C - Antioxidant Powder
Vitamin C is known for its role in supporting a healthy immune system. Vitamin C stimulates the activity of white blood cells, the immune cells that help your body fight infections and diseases.
This vitamin is also key for tissue repair. Your body needs it to make collagen, a protein that’s found in tissues throughout your body and is needed for wound healing.
For adults, the recommended daily amount of vitamin C is 75 mg for women and 90 mg for men.
Calcium - More Than a Mineral
Calcium is a mineral that forms the building blocks of your bones and teeth. Bone undergoes a continuous cycle of breakdown and rebuilding to stay strong, and calcium is essential for this process. Without enough calcium, seniors are at risk of osteoporosis.
The recommended calcium intake for seniors varies based on age and gender. Women aged 51 and older need 1,200 mg of calcium per day. Men aged 51 to 70 need 1,000 mg per day, while men who are older than 70 need 1,200 mg.
Vitamin E - For Skin and Eyes
The main role of Vitamin E is to act as an antioxidant. That means it helps neutralize free radicals, a type of chemical that can damage cells. It’s often added to lotions and creams for skin health. Some research suggests it might also help ward off age-related vision problems.
For adults, the recommended amount of vitamin E is 15 mg per day.
Omega-3 Fatty Acids - Essential for Brain Health
Omega-3 fatty acids are essential nutrients your body needs for brain health. Some research has shown that people who consume more Omega-3s are less likely to develop Alzheimer’s disease and other cognitive problems.
These fatty acids are also key for heart health. Some of their benefits include lowering blood pressure, preventing blood clots, and promoting a normal heart rhythm.
The recommended amount of ALA, a type of Omega-3, is 1.1 g daily for women and 1.6 g daily for men.
How to Incorporate These Vitamins into Your Diet
Making small changes in your eating habits can help you get more essential vitamins in your diet.
Dietary Sources for Essential Vitamins
Many foods are good sources of the most important vitamins for seniors. Here’s a look at some of the best dietary sources of essential vitamins.
- Vitamin D: Fatty fish (like salmon and sardines), beef liver, egg yolks, fortified orange juice, and cereals.
- Vitamin B12: Fish, meat, poultry, dairy, eggs, fortified cereals, and nutritional yeast.
- Vitamin C: Oranges, kiwis, bell peppers, strawberries, broccoli, brussels sprouts, and white potatoes.
- Calcium: Milk, yogurt, cheese, kale, canned salmon with bones, and fortified cereals.
- Vitamin E: Almonds, hazelnuts, sunflower seeds, spinach, and fortified cereals.
- Omega-3 fatty acids: Salmon, tuna, sardines, nuts, and flax seeds.
Supplements vs. Natural Sources
The Dietary Guidelines for Americans recommends meeting your vitamin and mineral needs primarily through foods. Eating a nutritious diet that includes the main food groups—vegetables, fruits, whole grains, low-fat dairy, and protein foods—provides a broad range of vitamins and minerals.
Sometimes, it’s not possible for a person to meet their nutritional needs through natural sources alone. For example, the ability to absorb vitamin B12 can decrease with age, so some older adults may need to supplement this vitamin.
The Most Important Vitamins: A Closer Look
Here’s a look at why the essential vitamins are so important for seniors and the types of vitamins seniors need most.
Prioritizing Vitamin Intake
Focusing on getting enough of these essential nutrients—Vitamin C, B12, D, E, calcium, and Omega-3 fatty acids— is particularly important for seniors. Older adults have a higher risk of vitamin deficiencies compared to younger adults.
Normal aging-related changes make it harder for your body to get enough vitamins. For example, the skin’s ability to make vitamin D in response to sun exposure decreases with age.
Types of Vitamins Seniors Need Most
The essential vitamins seniors need can be divided into two groups: water soluble and fat soluble.
Water soluble vitamins like vitamin C are not stored in the body. That means they need to be consumed regularly to maintain adequate levels.
Fat soluble vitamins like vitamins D and E are stored in the body. In high doses, they may build up in the body and cause health problems.
Vitamins Support Healthy Aging
The most important vitamins for seniors—Vitamin C, B12, D, E, calcium, and Omega-3 fatty acids—help you age well. They support bone health, brain health, and immune function.
Some vitamins can interact with medications, so it’s a good idea to check with a health care provider before taking supplements. Consider scheduling a nutritional consultation to learn about the right vitamins for your individual health needs.
McLaren Health Plan provides quality health insurance solutions for every stage of life, specifically tailored for Michigan residents. From individual coverage to family plans and Medicare, find out which plan is right for you.
View Our Michigan Plan Options