Vitamins, minerals and plant compounds called phytonutrients (plant nutrients), play a role in hundreds of processes that prevent disease and promote good health. While they are needed in small amounts, these micronutrients have a big impact on health. Vitamins and minerals are essential to almost every function of the body. Some have structural functions such as building and maintaining bone, teeth and muscle. Others assist in regulatory functions, such as chemical reactions in the body, maintaining water balance, and protecting cells from wear and tear. Vitamins help in resisting infections, keeping nerves healthy, helping the body get energy from food and aiding the blood to clot properly. Phytonutrients, which are neither a vitamin nor a mineral, play important roles in health maintenance and disease prevention.
Vitamins can be classified as either fat-soluble or water-soluble. Fat-soluble vitamins require essential fats to aid in their digestion. Enjoying a small amount of healthy fats with a meal can increase the absorption of these important vitamins. The fat-soluble vitamins are A, D, E and K.
With age comes changes in our needs for vitamins and minerals. Though caloric needs decrease with age, many nutrient needs stay the same or may increase. With advanced age, the body becomes less efficient at absorbing key nutrients. Certain medications may decrease vitamin and mineral absorption rate. And some illnesses or chronic conditions may affect the body’s need for certain vitamins and minerals. It is important for instructors to refer participants with specific questions to their doctor.
In order to consume appropriate amounts of nutrients without exceeding caloric needs, older adults should increase the nutrient density of their diets by increasing lower-calorie nutrient-packed foods like fruits and vegetables. Foods that contain very little nutrition and large numbers of calories, such as desserts, many packaged snacks, and packaged dinner meals, should be reduced or limited.
Important nutrients are better obtained and utilized by the body when they come from healthy food sources. This is because nutrient-dense foods contain other beneficial compounds, like phytonutrients and fiber. Foods that have been fortified with certain vitamins and minerals, like some B vitamins, calcium and vitamin D, have been added to help individuals meet their daily needs. Those who may be concerned that they are not getting enough of certain vitamins or minerals from their food should discuss supplementation needs with their doctor.
The National Institute on Aging provides this tip for older adults:
“Most older people don’t need a complete multivitamin supplement. If a person does not feel they are making the best food choices and getting adequate nutrients from their daily diet, a supplement sold as a complete vitamin and mineral supplement is suggested. It should be well balanced and contain 100% of most recommended vitamins and minerals. It is important to read the label and make sure the dose is not too high. Avoid supplements with mega-doses. Too much of some vitamins and minerals can be harmful, and you might be paying for supplements you don’t need.”
The following vitamin and mineral recommendations for older adults can be found on the National Institute on Aging website.
Vitamin and mineral supplements for people over age 50
Vitamin D: Adults age 50–70 need at least 600 IU, but not more than 4,000 IU. Adults age 70 and older need at least 800 IU, but not more than 4,000 IU. Vitamin D can be obtained from fatty fish, fish-liver oils, fortified milk and milk products, and fortified cereals.
Vitamin B6: Men need 1.7 mg every day. Women need 1.5 mg every day. Vitamin B6 can be obtained from fortified cereals, whole grains, organ meats like liver and fortified soy-based meat substitutes.
Vitamin B12: Older adults need 2.4 mcg every day. Some people over age 50 have trouble absorbing the vitamin B12 found naturally in foods, so it is important to get enough of the supplement form of this vitamin, such as from fortified foods. Vitamin B12 can be obtained from fortified cereals, meat, fish, poultry and milk.
Folate: Older adults need 400 mcg each day. Folic acid is the form used to fortify grain products or added to dietary supplements. Folate can be obtained from dark-green leafy vegetables like spinach, beans and peas, fruit like oranges and orange juice, and folic acid from fortified flour and fortified cereals.
Calcium: Calcium is a mineral that is important for strong bones and teeth, so there are special recommendations for older people who are at risk for bone loss. Calcium can be obtained from milk and milk products, some forms of tofu, dark-green leafy vegetables (like collard greens and kale), soybeans, canned sardines and salmon with bones, and calcium-fortified foods.
There are several types of calcium supplements. Calcium citrate and calcium carbonate tend to be the least expensive.
Women age 52 and older are recommended to take 1,200 mg each day; Men age 51-70 are recommended to take 1,000 mg each day; men age 71 and older are recommended to take 1,200 mg each day. Women and men age 51 and older should not take more than 2,000 mg of calcium in a day.
Sodium: In most Americans’ diets, the mineral sodium primarily comes from salt (sodium chloride), though it is naturally found in some foods. Sodium is also added during processing, often in the form of salt. We all need some sodium, but too much over time can contribute to raising blood pressure or may put an individual at risk for heart disease, stroke or kidney disease.
People 51 and older should reduce their sodium to 1,500 mg each day, which is a little less than a teaspoon of salt. Total intake includes sodium added during manufacturing, used while cooking and added at the table when eating. Look for the word sodium, not salt, on the Nutrition Facts panel. The amount of sodium in the same kind of food can vary greatly among brands, so check the label.
Preparing meals at home without using a lot of processed foods or adding salt allows individuals to control the amount of sodium intake. Look for grocery products marked “low sodium,” “unsalted,” “no salt added,” “sodium free,” or “salt free.”
To limit sodium to 1,500 mg daily, try using less salt when cooking, and don’t add salt before you take the first bite. Use spices, herbs and lemon juice to add flavor to your food. Making this change slowly allows adjustment to the difference in taste. Eating more vegetables and fruit also helps—they are naturally low in sodium and provide more potassium. Talk to your doctor before using salt substitutes. Some contain sodium. And most have potassium, which some people also need to limit.
The National Institute on Aging provides this tip for older adults:
“In the case of sodium, don’t be confused by the Nutrition facts label. It uses the recommended level for people 50 and younger, 2,400mg. Just check the actual milligrams of sodium on the label and keep the amount recommended for people 51 and older – 1,500 mg.”