So let’s talk vitamins and supplements. So many supplements are on the market today advertising health and anti-aging benefits. Our aim in this blog however is not “anti-aging” (the ship has most definitely sailed on that one); rather, it’s healthy aging–maintaining the function of what is still working!
As individuals age, there is a natural tendency for a decrease in gut absorption, a phenomenon that can impact the body’s ability to efficiently absorb essential nutrients from food. The aging process can lead to changes in the gastrointestinal tract, such as a reduction in stomach acid production and alterations in the structure and function of the small intestine. These changes may contribute to diminished absorption of nutrients, including vitamins and minerals critical for maintaining overall health. Consequently, seniors may face an increased risk of nutrient deficiencies despite maintaining a balanced diet. In addition, many of the medications that seniors may be taking for various ailments also impact absorption of nutrients. For example, that PPI (protonix, omeprazole, prilosec, prevacid, nexium) that your loved one has been taking for 10 years of “heartburn” has the tendency to deplete important nutrients like vitamin B12, calcium, magnesium and iron. Why? Because these vitamins and minerals require a slightly more acidic environment in the gut to absorb, and that PPI is actively working to raise the pH and thus lower the acidity of your gut, directly impacting absorption rates. Your loved one with diabetes who has been on metformin may also require supplementation of B12 and folate as this medication tends to affect absorption as well, though the way in which it does this is not fully understood. The same is true for a popular arthritis drug known as methotrexate. So you see, not only does our gut naturally decrease absorptive potential, but in addition to this, some of the medications our loved ones (and even us younger folk) end up on can affect how we process key nutrients.
To address this challenge, healthcare professionals often consider tailored dietary adjustments and, in some cases, recommend supplements to ensure seniors receive adequate nutrition for optimal well-being.
Now for what you really came here for…the list of 5 (actually 6) essential vitamins every senior (and everyone in general) should consider for optimal health!
- Calcium and Vitamin D:Because even the most seasoned of skeletons needs a strong foundation. They’re the key to keeping those bones (and immune systems) as unbreakable as your unbeatable charm.
- Purpose: Essential for bone health and density.
- Sources: Dairy products, fortified plant-based milk, leafy greens, fatty fish.
- Note: Calcium absorption is enhanced with adequate vitamin D.
- Vitamin B12: The energy booster for when life starts throwing curveballs. Who says seniors can’t have the vitality of a caffeinated hummingbird?
- Purpose: Supports nerve function, helps prevent certain forms of anemia.
- Sources: Meat, fish, dairy products; supplementation may be necessary for those with absorption issues.
- Magnesium: To ensure your muscles stay as smooth and flexible as your dance moves at that 1960s sock hop.
- Purpose: Supports muscle and nerve function, bone health, and energy production.
- Sources: Nuts, seeds, whole grains, leafy greens.
- Omega-3 Fatty Acids:Because your heart deserves to keep ticking like a well-maintained vintage clock.
- Purpose: Supports heart health, reduces inflammation.
- Sources: Fatty fish (salmon, mackerel), flaxseeds, chia seeds, walnuts.
- Note: Omega-3 supplements like fish oil may be beneficial, especially for those with limited fish intake.
- Vitamin C:Because who says seniors can’t have skin as radiant as their youthful wit and a defense system that’s ready for any plot twist?
- Purpose: Antioxidant, supports immune function, and aids in collagen production.
- Sources: Citrus fruits, strawberries, bell peppers, broccoli.
- Note: Important for overall health, particularly for those with a diet lacking in fresh fruits and vegetables.
So there you have it. Five (really six) vitamins/minerals that the body really needs at all stages in life. The difference now is that with altered absorption in an aging gut, and the impact of certain prescription medications, we may need some help maintaining minimum levels for cellular function. Therefore supplementation of certain ones may be necessary. Here is where your PCP and their knowledge of you comes in handy. But first, I challenge you to alter your diet to naturally incorporate these key elements. Let’s see how far you get before adding another pill to that pillbox you are in the process of decluttering (see https://theempoweredelder.com/decluttering-your-pill-box-tackling-polypharmacy )
Good Luck!
