Stay healthy and vital after 60 with the right supplements
Seniors can benefit from taking supplements because their bodies respond differently to food as they age. The absorption of important nutrients, such as vitamin B12, calcium and magnesium, is often less efficient. This can lead to deficiencies, even if the diet is basically healthy. The production of vitamin D through the skin also decreases, while this is essential for strong bones and a good immune system. In addition, certain medications, which many seniors use, can affect the absorption or effect of nutrients. For example, antacids reduce the absorption of vitamin B12, while diuretics disrupt the magnesium balance.
Older people often have a higher need for specific nutrients to stay healthy and vital. Vitamin D and calcium play an important role in preventing osteoporosis and muscle weakness, while omega-3 fatty acids contribute to a healthy heart and good brain function. Furthermore, the immune system is less strong, which is why zinc and probiotics can provide support. For older people who eat less due to a reduced appetite or physical limitations, supplements can be a useful addition to compensate for any deficiencies and support health. The use of supplements therefore offers a practical way to help the body cope with the changes that come with aging. Of course, it is wise to seek medical advice first.
Here are some key supplements that are generally recommended for people over 60.
Vitamin D
Vitamin D is essential for strong bones and a good immune system. As you age, the skin absorbs vitamin D from sunlight less efficiently. Supplements are often recommended, especially in the Netherlands, where the sun is less powerful in the autumn and winter months.
- Recommended amount: 10-20 micrograms per day, depending on your personal situation.
Calcium
Calcium supports bone health and helps prevent osteoporosis, a condition that mainly affects the elderly.
- Sources: Calcium is found in dairy products, but a supplement may be necessary if you do not get enough calcium from food.
- Recommended amount: About 1000-1200 mg per day.
Vitamin B12
Vitamin B12 is important for the production of red blood cells and the health of the nervous system. In many elderly people, B12 is less well absorbed from food.
- Recommended amount: 2,4 micrograms per day, but supplements often contain a higher dosage because an excess is safe.
Omega-3 fatty acids
Omega-3 fatty acids, such as EPA and DHA, are important for heart and brain health. They can also reduce inflammation and contribute to improved mood.
- Sources: Fatty fish (such as salmon and herring) or fish oil capsules. For vegetarians there are supplements based on algae oil.
- Recommended amount: 250-500 mg EPA and DHA per day.
Magnesium
Magnesium helps relax muscles, supports bone health and can prevent cramps. Elderly people sometimes have a deficiency due to a one-sided diet or medication use.
- Recommended amount: 300-400 mg per day.
Probiotics
Probiotics can support gut health, which is important because the digestive system can become less efficient with age.
- Advice: Choose a supplement with diverse bacterial strains, tailored to your needs.
Zinc
Zinc plays a role in the immune system and wound healing. A deficiency is more common in the elderly and can lead to reduced resistance.
- Recommended amount: 8-11 mg per day.
Multivitamins
A good multivitamin specifically for seniors can fill in any gaps in the diet. Choose a variant that is adapted to the needs of the over-60s (for example with less iron).
Important issues:
- Consult with your doctor: Don't just take supplements, especially if you are taking medications. Some supplements can cause interactions.
- Blood test: If in doubt, have your blood values checked to see if you have any deficiencies.
- Nutrition as a basis: Supplements are an addition to and not a substitute for a healthy and varied diet.
These guidelines will help you optimally support your health and prevent age-related deficiencies.
Sources:
Health Council of the Netherlands
The Health Council provides guidelines for the intake of vitamins and minerals, including specific recommendations for the elderly.
Website: gezondheidraad.nl
Nutrition center
The Nutrition Centre offers extensive information about nutrition and supplements, with practical tips for different age groups.
Website: voedingcentrum.nl
National Institutes of Health (NIH) – Office of Dietary Supplements
This American organization provides scientifically substantiated information about nutritional supplements, including guidelines and risks.
Website: ods.od.nih.gov
World Health Organization (WHO)
The WHO publishes guidelines on nutrition and health for different ages, including recommendations for vitamin D and calcium.
Website: who.int
Harvard Health Publishing
This resource provides reliable information about the benefits and risks of supplements, aimed at seniors.
Website: health.harvard.edu
Scientific publications and medical journals
- Holick, M. F. (2007). Vitamin D deficiency. The New England Journal of Medicine, 357(3), 266-281.
- Lips, P., van Schoor, N.M. (2011). The effect of vitamin D on bone and osteoporosis. Best Practice & Research Clinical Endocrinology & Metabolism, 25(4), 585-591.
General practitioner or medical specialist
Consultation with a physician is crucial for specific recommendations and interpretation of blood tests.l.
About this blogger
-
Known as Khun Peter (62), lives alternately in Apeldoorn and Pattaya. In a relationship with Kanchana for 14 years. Not yet retired, have my own company, something with insurance. Crazy about animals, especially dogs and a lover of good music.
Enough hobbies, but unfortunately little time: writing for Thailandblog, fitness, health and nutrition, shooting sports, chatting with friends and some other oddities.
My motto: "Don't worry too much, others will do that for you."
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Take multivitamins and feel good.
I have been living in this beautiful country for about 25 years, I am now 67 years old. I have been using Centrum Silver 50+ for years and I think it contains everything. A jar of 90 pills costs about €.27. One pill a day. I feel fine, never go to a doctor and never have anything checked. Who knows, it might be because of the supplements haha!
Natural vitamins from food or chemical vitamins? From the age of 17 to 60 I took extra vit.C pills (ascorbic acid) every day, but I still had a bad cold several times a year. From the age of sixty I stopped doing that and I start the day by eating fresh fruit, and then a homemade muesli with seeds and pits. Colds are a lot less, 1 to 2 per year. I have worked in a continuous shift system for 34 years. I have the impression that the combined effect of vitamins and minerals in food is clearly better than chemical imitations. There are exceptions, e.g.: brewer's yeast tablets. Ascorbic acid is an empty shell in my opinion, I wonder what our doctors think about that. Apparently there has not been any real research into that yet. A vitamin pill or good nutrition do not work in the same way. I have had a fairly sporty lifestyle all my life, even now at the age of 70 I still do fitness every day. Nutrition and acquiring knowledge are one of my hobbyhorses.
Dear Johny, no, just taking vitamin C to prevent colds doesn't really help. Zinc and vitamin D are also important. Even better is to optimize your microbiome (intestinal flora), many people have an imbalance. Your resistance to viruses and bacteria is determined by your microbiome for 70%. Source: https://nl.prohealth.com/blogs/control-how-you-age/how-the-microbiome-affects-the-immune-system
However, vitamin C remains interesting, see here: https://www.ergogenics.org/archief-vitamine-c.html
I can't stress this enough, that before you spend your money on all kinds of supplements, you first do a blood test on the levels of the vitamins and other things for which you suddenly want to take supplements. There are enough clinics and hospitals in Thailand where you can have blood tests done at reasonable prices. You only have to tell them what you want them to test for. Vitamin poisoning is no fun. I almost had one because I started taking zinc because that was so good for me according to doctor youtube. I didn't feel well at all and it turned out that my values were much too high. I only take 1 IU vitamin D4000 and 3 pill B1 (12 mcg Cyanocobalamin) daily from a reputable brand. The rest comes from a varied diet of vegetables, fruit, meat, fish.
I do a very extensive blood test every year 4 pages and 6 blood vessels. Everything is good. And if something is not good, then I can take a supplement only for that value of good brand. No multivitamins, because that is also nonsense.
But don't get me wrong, you can take whatever you want. The supplement industry benefits from it.
For all information about healthy living and growing old, see
Youtube;Dr Sten Egberg ; former olympic decathlete & holistic doctor.