As we age, our nutritional needs change. If you’re an older adult or caregiver to a senior, you can support healthy aging with proper nutrition. This can include a healthy diet and supplements if needed.
Some of the best supplements for seniors include vitamin D, vitamin B12, calcium, selenium and omega-3 fatty acids. Learn more about what these essential vitamins and minerals do, so you can help your loved ones stay healthy as they age.
Understanding Changing Nutritional Needs
Compared with younger adults, older adults tend to have lower calorie needs but more nutrient needs. Changes in appetite, metabolism, bone and muscle mass, gut health and physical activity levels can affect what our bodies need to be healthy. Chronic health conditions, diseases and certain medications can alter nutritional demands, too.
Shifts in eating patterns, immune system function, sleep, taste and smell, vascular and brain aging and gut health all can affect how our bodies process nutrients. Lifestyle factors such as diet, exercise and medication can also impact our nutritional needs.
Malnutrition can become a factor as we age, which is why seniors need to pay special attention to any nutrient deficiencies.
Key Vitamins for Seniors
Here are some of the most important vitamins for seniors and how to include them in your diet:
Vitamin D
Vitamin D(Opens in a new window) supports the immune system, helps regulate mood, strengthens bones and muscles, aids in calcium absorption and minimizes bone loss. Good sources of vitamin D include: salmon, tuna, mackerel, and sardines, egg yolks, beef and chicken liver, fortified milk and soy milk, yellow cheeses and mushrooms.
Older adults have a higher risk for vitamin D deficiency(Opens in a new window) due to factors like less sun exposure and the fact that so few foods are high in vitamin D. Most adults over the age of 70 need 20 daily micrograms(Opens in a new window) (mcg) of vitamin D.
Vitamin B12
Most people get enough vitamin B12 in their diets, but some older adults may be susceptible to vitamin B12 deficiencies(Opens in a new window). This can happen due to diet, decreased absorption in the gut, medication interactions or illness. That’s why it’s a good idea to talk to your doctor. Good sources of vitamin B12 include clams, liver, fish, eggs and milk.
Vitamin B12 is essential for nerve function, cognitive health and red blood cell production. The recommended dose of vitamin B12(Opens in a new window) for all adults is 2.4 mcg per day.
Your doctor also may suggest that you supplement other B vitamins, such as vitamins B6 and 9 (folic acid). Vitamin B6 has been linked to cognitive health in older adults. Women over 50 should get 1.5 milligrams (mg) of vitamin B6 a day, while men should aim for 1.7 mg. All adults should get 400 mcg of folic acid(Opens in a new window) daily.
Vitamins A, K & E
Vitamin A(Opens in a new window) is essential for immune health, vision and cellular health. Most adult men need about 900 mcg a day, and women should get 700 mcg. Veggies, fruits and fish oils are good vitamin A sources.
Equally important, vitamin K(Opens in a new window) assists with blood clotting and is an anti-inflammatory and antioxidant agent. The recommended daily amount for adults is 120 mcg for men and 90 mcg for women. Vitamin K deficiency may lead to cardiovascular and neurodegenerative diseases and osteoporosis. Good food sources include veggies, fruits, fish and meat.
Vitamin E(Opens in a new window) is linked to healthy brain function, vision, blood and skin. You can get it by eating canola and olive oils, margarine, almonds and peanuts. All adults should aim for 15 mg per day.
Essential Minerals for Seniors
When caring for yourself or an older adult, keep these key minerals in mind during grocery shopping and meal prep:
Calcium
Many doctors recommend calcium as one of the best supplements for seniors. Our bodies don’t produce calcium, so we need to get it from food, supplements or both. Good sources of calcium include dairy products, dark green veggies like kale and broccoli, sardines and salmon and calcium-fortified foods.
Calcium(Opens in a new window) is especially essential for older adults. In women, estrogen levels drop with age, which can reduce bone mass and lead to the bone-weakening condition, osteoporosis. Older men can also develop osteoporosis, though the risk of a fracture is delayed compared to women. Once men are over 70, they should get 1,200 mg a day(Opens in a new window), compared with women, who need 1,200 mg a day once they’ve reached 50.
Magnesium
This must-have mineral helps with muscles, nerves, blood sugar, blood pressure and making protein. People with higher amounts of magnesium(Opens in a new window) in their diets tend to have a lower risk of developing type 2 diabetes. You can find magnesium in dairy, legumes, nuts, green leafy veggies, whole grains and magnesium-fortified foods.
Men over the age of 70 typically don't get enough magnesium and should try to get 400–420 mg per day, while women need around 310–320 mg daily.
Potassium
Potassium(Opens in a new window) is found in foods such as bananas, raisins, some veggies, dairy, beans and certain meats. It’s an essential nutrient for healthy nerve and blood pressure function, proper fluid management and bone health. Men should get 3,400 mg a day, while women need 2,600 mg a day.
Iron
Certain factors such as diet and genetics can cause you to get too much or too little of this mineral, which is vital for making blood proteins and hormones. Ask your doctor to check your iron levels to see if you need to take an iron supplement(Opens in a new window). Try to get 8 mg a day from foods such as lean meats, poultry, seafood, nuts, legumes, raisins and spinach.
Zinc
Zinc(Opens in a new window) keeps out immune systems working properly while helping our bodies produce DNA and proteins. A zinc deficiency can cause a loss of taste and smell. If you're older, it also can impair wound healing and lead to certain cognitive issues. Men need about 11 mg a day, while women need 8 mg a day.
Selenium
This mineral is a must for everything from thyroid function to DNA creation. It also protects against infection and free radical damage. Adults need 55 mcg per day. You can find selenium in seafood, bread, nuts and poultry. Ask your doctor about taking a selenium supplement(Opens in a new window) if you’re undergoing dialysis.
Omega-3 Fatty Acids
The body can’t make this fatty acid, so we have to get it from foods like fish and flaxseed. Men need 1.6 grams a day, and women need 1.1 g daily. While deficiencies are rare in the United States, omega-3s(Opens in a new window) may lower your risk for age-related macular degeneration, some heart problems, Alzheimer’s disease and dry eye disease.
Why Supplements Matter for Older Adults
Regular doctor visits and bloodwork are a great way to make sure your body has enough essential nutrients. If you’re low on a vitamin or mineral, your doctor can suggest a supplement or diet modification. They can also advise you on the best supplements and dosages based on your specific needs.
Always talk to your doctor before starting any supplement. Taking supplements without the advice of a doctor can be just as harmful as not getting enough of certain vitamins and minerals. Medications can interact with supplements, leading to adverse effects in some cases, so it’s best to tell your doctor about any medications or supplements you use.
Ask your doctor for supplement recommendations. Any you choose should have the United States Pharmacopeia (USP)(Opens in a new window) logo on the package. The organization verifies the identity, quality, dose and purity of supplements.
Prioritizing a Balanced Diet
Supplements can be a great way to ensure you and your loved ones are getting enough of the recommended nutrients, but nothing beats getting them directly from food sources whenever possible.
A nutrient-rich diet(Opens in a new window) that provides adequate fiber while being low in added sugar, saturated fats and sodium is essential for aging adults who are trying to maintain their health. By focusing on your diet, you may be able to get all the nutrients you need without taking supplements — though it’s perfectly OK if you need some support.
Diet and supplements are just part of the puzzle for optimal senior health. Regular exercise, drinking enough water and getting sufficient sleep can help you and your loved ones maintain a healthy weight, mind and body.
Supplement Your Way to Better Health
Food is medicine, and it can help our bodies function at their best. If you or someone you care for needs a vitamin, mineral or other nutrient support, talk to your doctor about taking a supplement. A professional home-care provider, like BrightStar Care, can also advise you on the best supplements for seniors.
How BrightStar Care® Can Help
BrightStar Care is here to support your caregiving efforts. Whether you're looking for in-home care services for your loved one or a reliable medical staffing partner for your organization, our experienced local care team members are ready to help. Find a location near you, contact us online or call 866-618-7827 to learn more about how BrightStar Care® offers A Higher Standard®.