Getting older is a part of life. While there are plenty of joys in entering your golden years, there are also a lot of unexpected and uncomfortable changes that take place in your body. But those creaky joints and brain farts are not an inevitable part of aging, and neither are the chronic illnesses associated with age, such as dementia, heart disease and arthritis.
Older bodies become less efficient at absorbing and utilizing certain nutrients. That means, in some cases, you need more nutrients to do the same job. It also means that as a senior, it’s a lot easier to develop nutrient deficiencies, which can cause many of the issues that we associate with aging.
If nutrient deficiencies are not resolved, they can have life-threatening effects. However, if they are resolved, you may notice a huge improvement in your quality of life.
So, which nutrients and vitamins for seniors are necessary? You need about 30 different vitamins and minerals to support your body’s processes and maintain a foundation of good health.
However, there are a few nutrients that many seniors do not consume enough of—and the consequences can be serious.
Below, you’ll learn the most critical nutrients for seniors and how to add more of them to your diet.
Factors that Affect Senior Nutrition
Seniors are the demographic group most at risk of inadequate diet and malnutrition [1]. And we’re not talking about seniors in other parts of the world. It’s estimated that around 50% of older Americans are malnourished, putting them at risk of chronic disease and reduced life expectancy.
Why do seniors have so much trouble getting the nutrients they need? As mentioned before, vitamins for seniors are not as effective at metabolizing food and absorbing nutrients [2]. But that’s just one cause of malnutrition in the elderly. Here are a few more factors that can cause nutrient deficiencies in older people.
- Diet: Seniors tend to eat less as they get older, and they may find it more difficult to digest certain foods. However, their bodies require more nutrients to stay healthy. This can cause seniors to suffer from malnourishment even if they feel as if they’re eating enough.
- Health Conditions: Certain health conditions can make it harder to absorb nutrients, such as Crohn’s disease, pancreatitis, celiac disease and colitis. These conditions can make it especially difficult for seniors to achieve adequate nutrient levels.
- Medication: Seniors often take a number of drugs, and each of these can have a different impact on nutrient absorption. For example, anticonvulsants can limit the absorption of folate (vitamin B9), and cholesterol medication can prevent the absorption of healthy fats and omega-3s.
If you’ve noticed any of the above factors in your life—or if you’ve noticed changes in your quality of life, cognition or overall energy levels—you may be at risk of a vitamin deficiency.
Which nutrients should you add to your diet? It’s most likely one (or all) of the following. These are the nutrients that seniors in America don’t get enough of.
Seniors Need These Essential Nutrients
Nutrient deficiency is a major concern for the elderly in America, but very few are aware of a deficiency or understand just how big an impact it can have on day-to-day life.
Here are 5 vitamins for seniors that they are in need of and might not be getting:
Vitamin D
Why you need it: The elderly are at risk of bone density loss (especially women), which can cause osteoporosis and increase the likelihood of breaks and fractures. Vitamin D (and calcium) plays a key role in bone health. It’s also necessary for immune function and many other body processes.
How to get more: The best source of vitamin D is the sun—but elderly skin becomes less efficient at turning the sun’s rays into vitamin D. This is why doctors often recommend taking a vitamin D supplement. Fatty fish and enriched beverages are also good sources of vitamin D.
What you need to know: Vitamin D deficiency can have a huge impact on your quality of life and your longevity—and being deficient is more likely than you think. Around 1 in 4 elderly US women and nearly half of elderly US men have very severe vitamin D deficiency, and many more are at high risk [3].
Vitamin C
Why you need it: Vitamin C isn’t just an immunity booster—it’s necessary for protein absorption, collagen production and wound healing. All of these processes get harder for elderly bodies, making vitamin C extra important.
How to get more: Fresh fruits and veggies are the best sources of C. Citrus, bell peppers, and tomatoes are extra potent and kind to elderly tummies.
What you need to know: Many elderly people are not reaching their daily recommended levels of vitamin C. To make things worse, many now suspect that seniors should be getting significantly more than the currently recommended amount to support healing, immunity and healthy antioxidant levels [4]. It can be difficult for seniors with small appetites to eat large volumes of fresh produce, which is why taking a vitamin C supplement is a popular solution.
Zinc
Why you need it: Zinc helps immune cells function, which is super important for seniors who are at greater risk of suffering seriously from infection and disease. It also assists the absorption of other micronutrients, so getting more zinc has an exponentially positive effect on senior nutrition.
How to get more: Shellfish, legumes, eggs, beef and seeds are all good sources of zinc.
What you need to know: Elderly people have been found to have lower zinc serum concentrations, which directly correlates with higher rates of mortality [5]. The main cause of this is a lack of enough dietary zinc. Zinc isn’t too hard to get, but if you eat a lot of processed foods or suffer from a lack of appetite, you may want to consider a zinc supplement.
B Vitamins
Why you need it: B vitamins help you turn food into energy, which is exactly what elderly bodies need to maximize the nutritional value of food during digestion. They also play a huge role in mental health, cognition, memory and mood.
How to get more: B vitamins primarily come from animal products, like eggs, meat and fish. You can also get B vitamins from seeds, whole grains and legumes.
What you need to know: B vitamin deficiencies are associated with some of the most common cognitive decline in the elderly, including Alzheimer’s and dementia. They can also cause issues like depression and insomnia [5]. Given that around 1 in 5 seniors are at least mildly deficient in critical B vitamins like B12, B6 and B9, it’s no wonder that neurodegenerative diseases are on the rise in the US. Luckily, it’s easy to cover all of your daily B vitamin needs with a good multivitamin supplement.
Magnesium
Why you need it: Magnesium is an essential mineral that’s involved in hundreds of body processes. It’s linked to mental health, sleep, muscle function, blood pressure, blood sugar levels and bone density—and that’s just the tip of the iceberg.
How to get more: Dark leafy greens, seeds, nuts and whole grains are good sources of magnesium—but just one serving a day is likely not enough to achieve recommended levels.
What you need to know: Magnesium is one of the most common nutrient deficiencies, and the elderly are especially at risk. Magnesium deficiency is associated with cognitive issues, mood disorders and sleep problems in the elderly—symptoms many associate with aging.
It also boosts levels of toxic free radicals, which can lead to chronic illness in seniors [6]. Because it’s difficult to reach optimal magnesium levels from diet alone, doctors recommend pairing magnesium-rich foods with a daily magnesium supplement [4].
Let Your Golden Years Be a Golden Age
Getting older comes with its share of challenges, but many of the issues that older people deal with may be caused by a lack of nutrients.
Making some simple adjustments to your diet can have a huge impact on the way you feel each day—as well as the number of days you have left on this earth.
It’s not hard to get the nutrients you need. But first, you have to consider the obstacles in your way, such as dietary changes and medications that might affect nutrient absorption. Once you have an idea of your nutritional needs, you can incorporate more nutrient-dense foods into your diet.
To fill in the cracks or bolster a small appetite, consider taking senior-friendly supplements like Manna Liposomal Supplements. Manna’s supplements are drinkable and easy on older tummies.
Our liposomal formula maximizes bioavailability, helping you absorb up to 10x more nutrition from every dose. All in all, these vitamins for seniors are essential and have more nutrition and better absorption.
FAQs
Vitamins and minerals are crucial for seniors because they help maintain bone health, support immune function, improve cognitive health, and prevent nutrient deficiencies that can lead to chronic illnesses.
The most essential vitamins for seniors include Vitamin D, Vitamin C, B Vitamins (like B12, B6, and B9), and Zinc. These nutrients support bone health, immune function, mental health, and overall well-being.
Signs of nutrient deficiencies in seniors can include fatigue, cognitive decline, weakened immune function, bone density loss, and overall reduced quality of life.
As people age, their bodies become less efficient at metabolizing food and absorbing nutrients. This can be due to a variety of factors including changes in digestive function, health conditions, and the use of certain medications.
Senior-friendly supplements, like Manna Liposomal Supplements, are designed to maximize bioavailability and absorption. These supplements can help ensure that seniors get the necessary nutrients effectively.
- https://pubmed.ncbi.nlm.nih.gov/16529597/
- https://www.ncbi.nlm.nih.gov/books/NBK51837/
- https://www.ncbi.nlm.nih.gov/pmc/articles/PMC6178567/
- https://lpi.oregonstate.edu/mic/life-stages/older-adults
- https://www.ncbi.nlm.nih.gov/pmc/articles/PMC6971894/
- https://www.ncbi.nlm.nih.gov/pmc/articles/PMC7912123/
