Aging is an inevitable part of life and it can bring about the best memories for you and your family. You have probably heard of the expression: “age is just a number”—but with that number comes higher risks of getting sick. A healthy lifestyle and a nutrient-rich diet can help you breeze through your golden years enjoying precious moments with your loved ones. Know some of the most important vitamin and minerals that older adults and senior citizens need to boost their immune systems.
Vitamin B12
An estimated 40% of older adults had some form of vitamin B12 deficiency according to a study back in 2012. Because as you get older, the body’s ability to absorb this essential vitamin from your food intake may slowly decline. Other factors like taking certain medications and existing digestive ailments may interfere with vitamin B12 absorption, thus leaving you at risk of dementia, Parkinson’s disease, and Alzheimer’s disease. You only need 2.4 mcg of vitamin B12 each day. Get your daily dose of this vitamin by including more meat, seafood, or fortified cereals into your daily diet.
Calcium
Did you know that bone loss accelerates in your 50s? Older women are most especially at risk since menopause causes a drop in estrogen production, which is an essential factor in maintaining bone mass. This important mineral is known for strengthening your bones and teeth. Aging brings about an increased risk of bone loss and osteoporosis, so you should consider increasing your calcium intake as you get older. Men aged 51-70 years old need 1,000 mg of calcium each day while women aged 51 and above need a little bit more at 1,200 mg. Enrich your diet with calcium-rich ingredients like milk, dark leafy vegetables, tofu, and salmon.
Vitamin D
The main role of vitamin D is to aid calcium absorption but it can benefit you in many other ways most especially as you get older. Other perks of getting enough of this “sunshine vitamin” is a stronger immune system, improved gut health, and protection against respiratory infections. The recommended dietary allowance for older adults aged 50 and above need between 15 mcg (600 IU) to 20 mcg (800 IU) of vitamin D every day. Get your natural source from a healthy dose of daily sun exposure every day and healthy ingredients like fatty fish, eggs, and mushrooms. Ask your doctor about taking vitamin D supplements if you have special medical needs.
It is important to pay attention to possible drug interactions that may occur when you take supplements alongside your maintenance medicines (if any). Your doctor will be in the best position to guide you on what kind of supplements can help you according to your state of health. Always remember that vitamins derived from nutritional supplements and food are best paired with a healthy lifestyle to maximize its benefits.
General disclaimer
Your doctor will always be in the best position to give the appropriate medical advice for your condition. For suspected undesirable drug reaction, seek medical attention immediately and report to the FDA at www.fda.gov.ph and UNILAB, Inc. at 8-UNILAB-1 or productsafety@unilab.com.ph. Always buy your medicine from your trusted drugstores and retailers.
Sources:
https://www.nia.nih.gov/health/vitamins-and-minerals
https://www.livestrong.com/article/276499-the-best-multivitamins-for-seniors/
https://www.aarp.org/health/drugs-supplements/info-2015/must-have-supplements.html
https://neuro.psychiatryonline.org/doi/pdf/10.1176/appi.neuropsych.11020052
