Supplements and Vitamins for the Elderly: A Guide
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Benefits of taking vitamins and supplements
Vitamins and supplements can be a good addition to a healthy, balanced diet, and although in no way depended on to form a diet, can help the elderly in ensuring they are receiving the right vitamins to offer them prolonged health and wellbeing.
Occasionally, people may need to take supplements because of certain genetic conditions. In such cases, supplements are useful to help prevent serious deficiencies that can have adverse consequences on the body.
It’s a good idea to consult with your GP about which vitamins and minerals you intend to take and to discuss the reasons with them. They will be able to advise you on which vitamins may help you and be of your benefit to include within your day to day routine.
In older adults, there may be some health problems that result in poorer absorption of vitamins and minerals, which may warrant extra supplements. The next section will cover this in more detail.
Should the elderly be taking nutritional supplements?
Older adults may need to take supplements if they are not gaining the appropriate levels of vitamins and minerals from their diets, but it is a good idea to check with your healthcare practitioner as a precaution. If you would like to read more on how live-in carers will be able to help with medication management, you can read our in-depth guide to live-in care here.
There are a few main supplements often needed by elderly people since the ability to absorb certain vitamins and minerals may decrease with age.
Vitamin D
Vitamin D may need to be added for those older than 70 years.
Calcium
Women over 50 years old may need more calcium than men for bone health.
Vitamin B6
Vitamin B6 may be helpful for eye health in the elderly.
Vitamin B12
Vitamin B12 may be helpful for brain health in the elderly.
If the elderly are taking supplements, it is also a good idea that they are regularly checked in to ensure they are taking the correct dosage, whether they have ordered the correct type of supplement. It may also be aa good idea to be monitored in terms of how long they are going to be taking the supplements.
It can cause long term damage to oversubscribe or take too many supplements or certain vitamins. f the supplements are not prescribed then they may not inform their GP that they are taking them and this can sometimes pose a risk if they are taking other medications, since there is a chance of drugs interacting.
A list of vitamins and supplements suitable for the elderly and what they do to the body
As well as those listed above, other vitamins and mineral supplements may still be taken in the elderly if this is deemed appropriate. If elderly people wish to take supplements, they should do so with the correct dosage as prescribed on the bottle and continue to eat a varied and balanced diet.
The Live in Care Company has put together a list of typical vitamins and supplements an elderly person might want to include in their diet, as well as details of their function and where you can find them in common everyday foods.
| Type | Function | Foods |
| The water-soluble vitamins (vitamins B and C): | These are not often stored in the body so it is good to get them from our diets regularly. | N/A |
|
Co-enzyme, Metabolism, Converts nutrients to energy | Nuts, seeds, wholegrain, oats, pork |
|
Co-enzyme, Converts nutrients to energy | Liver, goats cheese, almonds, eggs, marmite, broccoli, milk |
|
Co-enzyme, essential in cellular function, extracts energy from glucose | Liver, fish, poultry, eggs, dairy products, sunflower seeds, marmite and peanuts |
|
Wide range of metabolic functions | In most foods. Highest levels in marmite, shiitake mushrooms, chicken, beef, broccoli and egg yolks |
|
Coenzyme, red blood cells, energy metabolism | Nuts, liver, salmon, banana, chickpeas, potatoes |
|
Hair, skin and nails | Fish, meat, dairy, eggs, legumes and leafy greens |
|
Cell growth, DNA formation, blood cell formation, important in pregnancy and infancy | Liver, legumes, leafy vegetables, edamame, peanuts |
|
Brain function, red blood cells, DNA synthesis and energy.
Older people absorb this vitamin more poorly so may require a supplement. |
Animal products: meat, dairy, eggs and seafood. Tempeh and seaweed contain small amounts for vegans |
|
Antioxidant, collagen formation and immune function | Fruits and Vegetables. Highest in guava, red bell pepper, kale and kiwifruits |
| The fat-soluble vitamins: | Fat-soluble vitamins are found in high-fat foods and absorbed into the body. | |
|
Essential for vision, also immune function, growth and foetal development | Fish liver oil, beef liver, butter, egg yolk. Can be derived from red, yellow and orange vegetables |
|
Bones and immune system | Sunshine. Fatty fish and oils have small amounts.
Supplements may be helpful for some. |
|
Antioxidant, protect the body against damage and ageing | Vegetable oils, nuts and seeds |
|
Blood clotting, bone health | Parsley, kale, spinach, liver, butter, egg yolks |
| Major minerals: | Used and stored in large quantities in the body. | |
|
Bones, teeth, muscles, nerves, blood clotting, blood pressure and immune system | Milk, green vegetables, legumes |
|
Fluid balance and stomach acid | Table salt, soy sauce |
|
Proteins, muscles, nerves and immune system | Nuts, seeds, legumes, vegetables, chocolate, “hard” drinking water |
|
Bones and teeth | Meat, fish, eggs, milk |
|
Fluid balance, nerves and muscles | Meats, milk, fruits and vegetables, legumes, whole grains |
|
Fluid balance, nerves and muscles | Table salt, soy sauce |
|
Proteins | Meats, fish, eggs, milk, legumes, nuts |
| Trace minerals: | Just as vital as major minerals for the body but we need less of these. | |
|
Regulates blood sugar with insulin | Brewer’s yeast, whole grains, nuts, cheeses |
|
Enzymes and iron metabolism | Legumes, nuts, whole grains, water |
|
Bones and teeth | Drinking water, fish and most teas |
|
Thyroid, growth and development, metabolism | Seafood, bread, dairy |
|
Red blood cells, metabolism | Organ meats, red meats, fish, egg yolks, legumes, dried fruit, leafy vegetables |
|
Enzymes | Widespread in foods, especially plant foods |
|
Enzymes | Legumes, bread, leafy greens, milk |
|
Antioxidant | Meats, nuts, seafood, grains |
|
Enzymes, proteins, wound healing, foetal development, sexual function, immune system | Meat, fish, whole grains, vegetables |
| Antioxidants: | Antioxidants protect the body from harmful molecules that can cause cell damage. | |
|
Include beta-carotene and are thought to help decrease cancer and eye disease. | Carrots, apricots, broccoli, grapefruits, oranges, tomatoes, watermelon, squash, sweet potato |
|
Regulate cellular activity and reduce cellular stress. | Onion, kale, parsley, tea, red wine, dark chocolate, citrus fruits |
|
Help prevent cell damage and protect molecules. | Apples, green tea, dark chocolate, red wines, pears, cherries |
| + Vitamin C, E and Selenium |
