Older adults are vulnerable to nutrient deficiency due to factors such as reduced intestinal nutrient absorption from food and low calorie intake. While those over 70 generally require fewer calories than when they were younger, their need for certain micronutrients increases. Supplementing these nutrients may be necessary to prevent deficiency. Discuss your nutritional status and recommended supplements with your doctor.
The importance of calcium
Calcium is the most abundant mineral in the body, and most of it is incorporated into the bones and teeth. Maintaining optimal calcium levels is crucial for older adults to keep their bones strong. When blood calcium levels become deficient, the body removes calcium from the bone to keep blood levels within range. A 70-year-old man needs a total daily intake of 1,200 milligrams of calcium , either from food or supplements, to keep bones healthy. Sardines, salmon, tofu, soy milk, and low-fat dairy such as yogurt, cottage cheese, and milk are good sources of calcium.
Vitamin D
Along with calcium, vitamin D plays a crucial role in maintaining bone density, which protects bone health and fights osteoporosis. The recommended dietary intake for men over 70 is 800 international units daily. Supplementing the entire amount may not be necessary as some foods (fish, dairy, and fortified cereals) contain vitamin D, and the skin produces something with the help of sunlight. According to the Linus Pauling Institute, evidence suggests that supplementing up to 700 international units benefits bone health.
Magnesium
Older adults are at risk for magnesium deficiency due to factors such as decreased intestinal absorption and low dietary intake. A magnesium deficiency prevents the body from properly using vitamin D and calcium , leading to bone loss. Supplementing with magnesium may be appropriate, although it is not known whether doing so will prevent bone loss. The recommended daily intake of calcium for people over 70 is 420 milligrams per day . Many foods in the diet contain magnesium, such as almonds, cashews, spinach, avocado, yogurt, bananas, and whole wheat bread.
B vitamins
B vitamins play a critical role in energy production and cognitive function, and issues like low dietary intake and malabsorption mean that older adults can benefit from supplementation. Older people are particularly vulnerable to B-12 deficiency due to less absorption of food. The recommended intake is 2.4 micrograms , and you can get it from fish such as trout, salmon and tuna, as well as milk and fortified cereals.
Also, older adults need more B-6 than younger adults and often don’t get enough in their diet. Men over the age of 70 need 1.7 milligrams daily. Good sources are chickpeas, tuna, salmon, chicken breast, and fortified cereals. Older people may also not be getting enough folic acid , which is found in various foods, particularly fruits and vegetables, as well as fortified cereals, beans, and rice. The recommended daily amount is 400 micrograms.
