Our bodies use macronutrients, mainly carbohydrates, protein and fat. Vitamins partner up with enzymes to make reactions run. As such, they’re essential to life and health, since without them, enzymes can’t function properly.
The preferred way to get vitamins is of course through a healthy diet. A balanced and varied diet can provide the vitamins and minerals your body needs to function. But vitamin requirements vary with age. For example, children have differing requirements for certain vitamins than adults do. Another question is does the requirement for certain vitamins change as you enter the second half of life, particularly in the golden years of life? Let’s take a closer look at whether the need for particular vitamins change as we get older.
Vitamin D
The elderly typically get less exposure to sunlight, which the body needs to produce Vitamin D. Changes in skin thickness can make it harder for older people to synthesize Vitamin D. Intestinal absorption of Vitamin D from food sources may also be reduced in older folks.
The best way to make sure the Vitamin D level is good is to get a Vitamin D check to make sure you’re in range, especially if you have other risk factors for vitamin D deficiency. Risk factors include obesity, darkly pigmented skin. Little exposure to sunlight, living in a northern latitude, and having a health problem that impacts vitamin absorption are other factors that elevate the risk.
Vitamin B12
Vitamin B 12 is contributes to normal red blood cell formation and also to normal functioning of the nervous system. Although you can theoretically become deficient in Vitamin B12 at any age, it’s more common in older people due to reduced production of stomach acid. Low stomach acid can reduce the absorption of Vitamin B12. Vegans are also at higher risk as Vitamin B12 is almost exclusively found in meat and dairy.
Magnesium
It’s preferable to get magnesium from dietary sources, rather than supplements since magnesium supplements can trigger diarrhea. Good magnesium sources include leafy greens, seeds, nuts, beans, whole grains, and avocados. How do you know if you’re getting enough? Blood tests for determining magnesium deficiency aren’t necessarily accurate since only about 1% of magnesium circulates in the blood. Most is stored in your bones and soft tissues. A better test is to check the magnesium level in your red blood cells. Ask your physician about this.
Calcium
We think of calcium as being a mineral for bone health, but it plays a number of roles in the human body. Although 99% of the calcium in your body is stored in your bones, the other 1% is vitally important for life and must be maintained within normal limits. Older people may need more dietary calcium than younger people for several reasons. For one, lactose intolerance becomes more common with age, making it harder to consume dairy products, a major source of calcium. Fortunately, calcium is abundant in other foods as well, especially tofu and green, leafy vegetables. Plus, certain medications can reduce calcium absorption, including some medications used to treat acid reflux. Ask your physician whether you’re taking a medication that affects calcium absorption.
Iron
In reasonable amounts, iron acts as an antioxidant that helps fight free radical damage, but above a certain amount, it can adopt prooxidant properties and actually damage tissues. So, there’s a “sweet spot” for iron. Absorption of iron seems to decline somewhat with age and older people consume fewer iron-rich foods. For some, this can lead to a deficiency. To avoid getting too much iron, ask your physician to check an iron panel to see where your iron status lies – but don’t ever supplement iron without knowing whether you need it. Iron supplements can cause unpleasant side effects as well, including nausea and constipation, and your body can’t dispose of excess iron.
The Bottom Line
Vitamins and minerals work together to help you stay healthy, and if you eat a varied diet of whole foods, you may get enough of the ones listed. However, Vitamin D status is depending more on sun exposure than diet, so you could still have low levels even if you eat a healthy, balanced diet. With the Kyäni Triangle of Wellness you can compensate gaps in your nutrition, including Vitamins D and B12, which can be more valuable at older age.
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