What are the essential vitamins for people over 50?

by Sean M. Crosetti, MBA, PharmD, Crosetti Health & Wellness
 

     Last week I had the pleasure to speak to a group of people about the needs of supplements for people over 50 years of age; it included specific supplements for people taking certain classes of medications and the vitamins essential for that age group. 
     In that spirit I will discuss with you the vitamins/minerals that are essential to those people (daily amounts based on a person with normal body functions):
 
Vitamin D
     Without this vitamin, the body is not able to efficiently absorb Calcium; so this vitamin is essential for the maintenance of bone density and health.  Vitamin D may also help reduce the risk of heart disease, inflammation, and diabetes.  You can get this from fatty fish, fish liver oils, fruit juice, dark green leafy vegetables, egg yolks, fortified dairy, and fortified cereals.
     The other way to get Vitamin D is through sunlight on the skin.  The amount received is dependent upon the strength of the sunlight, the use of sunscreen, the amount of time in the sun, and the degree of pigmentation of the skin.  As we are spending more time in inside instead of outside the need for supplements has increased.
     The daily recommended amount of Vitamin D if you are age 51–70, is at least 15 mcg (600 IU) each day, but not more than 100 mcg (4,000 IU). If you are over age 70, you need at least 20 mcg (800 IU), but not more than 100 mcg (4,000 IU).
 
Calcium
     As stated above, this mineral is essential for the maintenance of bone density and health.  Something to keep in mind, it is much, much, much easier to maintain good bone density than to try to repair bone loss (actually it is almost impossible to repair bone loss).  
     You can get calcium from milk and other dairy, some forms of tofu, dark-green leafy vegetables, soybeans, canned sardines and salmon with bones, and calcium-fortified foods
     The daily recommended amount of Calcium for men 51-70 is 1,000 mg and for men over 71, it is 1,200 mg per day.  For women, no matter the age, is 1,200 mg per day. 
     One other thing, if you are being treated at all for bone weakness/low bone density/osteoporosis and not taking a Calcium and Vitamin D supplement, you are wasting your time/effort/money. 
     Your current intake of Calcium got you to this state of poor bone density, only an increase in Calcium absorption will allow the other changes to take affect.
 
Vitamin B12
     This Vitamin keeps the body’s nerve and blood cells health which can help with anemia, Alzheimer’s, macular degeneration, etc.  You can get this vitamin from meat, fish, poultry, milk, and fortified breakfast cereals
The daily recommended amount of Vitamin B12 is 2.4 mcg for both men and women

Vitamin B6
    Vitamin B6 aids in the production of neurotransmitters.  These help brain and nerve cells transmit to each other with key benefits to metabolism, immunity, memory loss, arthritis, and diabetes.  Vitamin B6 is found in a wide variety of foods including: fish, beef liver, starchy vegetables, and fruit (other than citrus).
The daily recommended amount of Vitamin B6 for men is 1.7 mg.  For women 1.5 mg per day. 
 
Vitamin B9
     Studies have shown the Vitamin to slow or prevent memory loss, helps convert carbohydrates in energy, protect skin from premature aging, and increase red blood cell production.  Vitamin B9 can be found in vegetables and fruit, such as broccoli, brussel sprouts, spinach, and oranges. It can also be found in nuts, beans, and peas.
     The daily recommended amount of Vitamin B9 is 400 mcg DFE (400 mcg as food, 667 mcg as supplement with food, 800 mcg as supplement without food)
Almost all these essential elemental needs can be met with a good daily vitamin taken every day. 
     Please remember each person is different and the required dosing to maintain efficient body function may differ from what is written in this article and to consult with your care provider when you are going to start/stop/change any prescribed medication or over the counter supplement.
     Please feel free to reach out to us at [email protected], or your care provider, with any questions about this article.  Let me know if you would like me to write about a topic of your interest.