Quick Summary: This article breaks down the most important vitamin and mineral supplements for seniors, explaining what each does and why they become increasingly important with age. It will also offer guidance on how to talk to a doctor about supplementation and what to watch out for with over-the-counter products. The products will help readers make informed decisions about their nutritional health.

A 2020 Oregon State University study found that older adults over the age of 50 are at increased risk for vitamin and mineral deficiencies that contribute to age-related immune system decline. When we lack the necessary vitamins and minerals to lead a strong, healthy life, the common recommendation is to take individual supplements to make up for it. But what exactly are vitamins and minerals, and which ones are you supposed to take?

What are Vitamins and Minerals?

Understanding what vitamins, minerals, and supplements are and how they affect your body is important when exploring vitamin deficiency in aging populations. Ultimately, you’ll want to talk to your doctor about developing a plan tailored to your health needs.

The Difference Between Vitamins, Minerals, and Supplements

There are thirteen essential vitamins split into two groups based on how they dissolve and are stored in the body:

Water-Soluble Vitamins: These vitamins dissolve in water and don’t stay in the body for long, so you have to ingest them regularly (Vitamins C, B2, B6, B12, and folic acid).
Fat-Soluble Vitamins: These vitamins dissolve in fat, and because they are stored in the body’s fatty tissue and liver for later use, you don’t need to ingest them every day (Vitamins A, D, E, and K).

Minerals are inorganic elements originating from rocks, soil, and water, but we consume the plants that have absorbed them or the animals that have eaten the plants. There are two types of minerals:

Macrominerals: Minerals you need in larger amounts, such as calcium, phosphorus, magnesium, potassium, and sodium.
Microminerals: Minerals you need in smaller amounts, such as zinc, iodine, selenium, copper, manganese, and fluoride.

A supplement provides concentrated doses of vitamins, minerals, or both. This is what people will take to “supplement” a lack in a particular nutrient and add to their healthy nutritional diet, not replace it.

The Importance of Taking Vitamin and Mineral Supplements

These essential micronutrients power the body’s internal chemistry and metabolic processes, including:

Building strong bones and reducing the risk of osteoporosis
Supporting immune cells to effectively fight off disease and infection
Producing energy and transporting oxygen throughout the body
Repairing and shielding cells from environmental damage
Regulating heart and nervous system activity

What Causes Mineral and Vitamin Deficiency?

Knowing is half the battle, so what exactly are the leading causes of mineral and vitamin deficiency:

Lifestyle Choices: High alcohol consumption interferes with the body’s ability to absorb and store certain nutrients. Additionally, sunlight provides the body with Vitamin D, so those in cloudier climates or who spend most of their time indoors have a harder time receiving it. Simple lifestyle choices like consuming less alcohol and spending more time in the sun are great ways to improve your nutrient absorption.
Poor Diet: Eating a diet high in salt, fat, or sugar and low in well-rounded meals rich in fruits, vegetables, meat, seafood, and whole grains reduces your nutrient intake and leaves you without energy. And even if you go on a restrictive diet thinking it’s the healthier option, such as dairy-free, gluten-free, vegetarian, or vegan, you may be lacking in vitamins and minerals that can only be found in certain foods.
Medical Conditions: Certain medical conditions like kidney disease and irritable bowel syndrome (IBS) can increase your risk of vitamin and mineral deficiency due to malabsorption issues. Additionally, certain prescription medications, over-the-counter drugs, and procedures that remove sections of the stomach or small intestine interfere with nutrient absorption.
Getting Older: Our bodies change as we age, and so does our appetite. This makes it increasingly difficult to ingest the right amount of food to meet our nutritional needs, leading to greater vitamin deficiency in aging populations.

Essential Supplements: Minerals and Vitamins for Seniors

Here are the essential senior health supplements that are often recommended by health professionals:

Vitamin A: Promotes eye health and reduces the risk of macular degeneration. Found in salmon, cantaloupe, apricot, mango, cheese, milk, eggs, spinach, sweet potatoes, and squash.
Vitamin B1 (Thiamine): Promotes a healthy nervous system and cardiovascular health. Found in poultry, nuts, whole grains, brown rice, beans, peas, and fortified grains and cereals.
Vitamin B2 (Riboflavin): Promotes healthy skin, eyes, blood cells, and hormones. Found in fortified cereals, almonds, grains, eggs, and dairy products.
Vitamin B3 (Niacin): Supports the cardiovascular system, skin, and cholesterol levels. Found in rice, pork, beef, peas, bran, poultry, fish, beans, and seeds.
Vitamin B6 (Pyridoxine): Supports the heart, blood vessels, and brain cells. Found in fish, poultry, chickpeas, potatoes, and noncitrus fruits.
Vitamin B12: Promotes blood cell production and nervous system health. Found in dairy, eggs, fish, meat, poultry, and fortified cereals.
Vitamin C (Ascorbic Acid): Improves vision health, healing from wounds, and the immune system. Found in Brussels sprouts, citrus fruits, tomatoes, potatoes, strawberries, peppers, and broccoli.
Vitamin D (Ergocalciferol, Cholecalciferol): Promotes healthy bones and muscles and improves the immune system, nerve health, and glucose levels. Found in fish oil, fatty fish, and fortified foods like milk.
Vitamin E (Tocopherol): Supports vision and immune function and reduces the risk of blood clots and cell damage. Found in fortified cereals, leafy greens, nuts, seeds, and vegetable oils.
Vitamin K: Supports the cardiovascular system and bone health. Found in grapes, blueberries, leafy greens, soybeans, vegetable oil, and pumpkin.
Calcium: Promotes healthy bones, muscles, hormones, blood clotting, nerve health, and blood vessels. Found in broccoli, spinach, kale, dairy products, sardines, salmon, and fortified fruit juice.
Folate: Improves memory and mental health. Found in beans, peas, leafy greens, dairy, nuts, and poultry.
Iron: Supports the production of hormones and red blood cells, carries oxygen throughout the body, and supports the immune system. Found in tomatoes, cashews, fortified cereals, red meat, shellfish, tofu, spinach, beans, lentils, sardines, and dark chocolate.
Magnesium: Regulates blood pressure and blood sugar. Found in fortified cereals, leafy greens, nuts, and seeds.
Potassium: Supports kidney function, muscle health, and the nervous system. Found in potatoes, nuts, brown rice, whole wheat flour, fish, and poultry.
Zinc: Supports memory, eye health, and the immune system. Found in dairy, eggs, and fish.

Food Comes First

Supplements can be a helpful addition to your daily vitamin and mineral intake, but our bodies absorb nutrients much more effectively from food. A well-balanced diet should remain the foundation of good nutrition and include a variety of nutrient-rich foods, such as:

Essential fatty acids (omega-3 and omega-6)
Fiber
Fruits
Healthy fats from olive oil, nuts, and seeds
Lean proteins
Low-fat dairy products or dairy alternatives
Vegetables
Water
Whole grains

Talk to Your Doctor About Senior Health Supplements

When you want to make a change to your diet and lifestyle, always consult your doctor first. At your next appointment, make sure to discuss:

The current products and prescriptions you’re on
Your symptoms and concerns
Your overall diet and lifestyle
The nutrients you’re interested in

Why Vitamin and Mineral Supplements Matter for Seniors

Whether it’s through a well-balanced, nutritional diet or taking senior health supplements, vitamins and minerals are beneficial to seniors for a variety of reasons:

Preserving bone health and reducing the risk of fractures and conditions like osteoporosis
Delaying cognitive decline and promoting brain health
Bypassing the common problem of less stomach acid being produced in older adults, so the body receives the necessary nutrients
Filling dietary gaps due to health conditions or a change in appetite

Wellness Begins With Clarendale at Bellevue Place

Clarendale at Bellevue Place is committed to offering a holistic approach to your total health and well-being.

Our Health & Wellness Navigation Program enlists a highly trained team that works personally with you to anticipate and address your health and wellness needs through the 8 dimensions of wellness:

Emotional Wellness
Intellectual Wellness
Physical Wellness
Social Wellness
Environmental Wellness
Spiritual Wellness
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