Daily Supplements That Help Seniors
In this blog, we’ll discover how supplements for seniors like Vitamin D, Calcium, Omega-3s, and other nutrients can help maintain good bone, heart, and immunological health. Visit Heart of Mercy Home Care for personalized care options.
There is a dramatic change in the body as we age. So, a wise decision would be to adapt to this change and modify how to provide nutrition to the body. Our bodies naturally change throughout our lives, which affects what we need to eat. If you are older or care for older people, you know that paying a little more attention to what you eat can help you stay healthy. A healthy, well-balanced diet is still the most important thing for your health, but taking focused supplements can be beneficial, filling in nutritional gaps and meeting your body's specific needs as you age.
Here, we explore some of the most beneficial supplements for seniors to consider.
1. Vitamin D
Why It’s Important?
Vitamin D is among the most vital supplements for seniors and is very important for strong bones and a healthy immune system. When we age, our skin is less able to make vitamin D from sunshine, and the diet we consume might not be enough.
Benefits
● It supports bone density and lowers fracture risk.
● It improves the immune system.
● Vitamin D may help to improve mood and cognitive function.
You can naturally get Vitamin D through Fatty fish and fortified dairy products. Moreover, exposure to sunlight is another way to get it.
It is usually suggested that seniors take a daily supplement of 600 to 800 IU of vitamin D3. However, for specific advice, you should always talk to your doctor.
2. Calcium
Why It’s Important?
Calcium is not just to keep bones strong; it helps in many bodily processes. As we get older, our bones naturally start to lose their density. It makes us more likely to break bones or get osteoporosis.
Benefits
● It helps maintain strong bones and teeth.
● It supports muscle function and cardiovascular health.
● Maintains the proper function of muscles, which prevents injuries and falls.
● It helps to regulate blood pressure and keeps the heartbeat in line.
● It prevents excessive bleeding in the case of injuries.
Sources
Calcium is present in Dairy products, leafy greens, and fortified foods.
Recommended Supplement
The daily calcium requirement for seniors is usually around 1,200 mg. Vitamin supplements should include calcium citrate because it is easier for the body to absorb.
3. Vitamin B12
Why It’s Important?
Vitamin B12 is important for making red blood cells, keeping your brain healthy, and making DNA. The body does not absorb it properly as we age, leading to deficits.
Benefits
● It boosts energy levels and combats fatigue as it helps convert food into energy.
● It helps to keep brain cells healthy and reduces the risk of cognitive declines, such as tingling and numbness.
● It helps in the production of red blood cells. It prevents anemia.
Meat, dairy products, and fortified cereals are the natural sources to absorb Vitamin B-12
Recommended Supplement
Seniors are often told to take 2.4 mcg of B12 every day. The ideal form of Vitamin B-12 is methylcobalamin or cyanocobalamin.
4. Omega-3 Fatty Acids
Why It’s Important
Essential fats like omega-3 fatty acids are important for heart health and brain function. They are also known for their ability to reduce inflammation.
Benefits
● Supports cardiovascular health by reducing triglycerides and blood pressure.
● It improves cognitive function and may reduce the risk of Alzheimer's disease.
● It helps in minimizing the symptoms of arthritis.
Fatty fish, flax seeds, and walnuts are rich sources of Omega-3 Fatty acids.
Recommended Supplement
Active adults should get 1,000 mg of EPA and DHA daily from algae supplements or fish oil.
5. Probiotics
Why It’s Important?
When we get older, changes in the gut bacteria can make it hard to digest food. Probiotics help keep the mix of bacteria in the gut healthy. This is important for digestion and health in general.
Benefits
● Promotes healthy digestion and prevents constipation.
● Helps in maintaining immune function.
● It can help reduce inflammation and improve mood.
7. Coenzyme Q10You can get probiotics from food like Yogurt, kefir, and fermented foods like sauerkraut.
Recommended Supplement
Seniors should usually take a daily probiotic supplement with at least 10 billion CFUs and different types.
6. Magnesium
Why It’s Important?
Magnesium is involved in more than 300 biochemical reactions in the body. These include controlling blood sugar, nerve signaling, and muscle performance.
Benefits
● It supports muscle and nerve function.
● It helps regulate blood pressure and blood sugar levels.
● It improves bone health.
Whole grains, nuts, seeds, and leafy green vegetables are good sources of magnesium.
Recommended Supplement
Taking 300–400 mg of magnesium daily may be helpful. The ideal form of consumption is magnesium citrate or magnesium glycinate.
7. Coenzyme Q10.
Why It’s Important?
Coenzyme Q10 (CoQ10) is a heart-healthy supplement for seniors that helps cells make energy. The lower levels of CoQ10 are more common as people age and take certain medications, like statins.
Benefits
● It supports heart health and reduces the risk of heart failure.
● It improves energy levels and reduces fatigue.
● It acts as an antioxidant to protect cells from damage.
Natural sources for Coenzyme Q10 are Organ meats, fatty fish, and whole grains.
Recommended Supplement
Most experts say adults should take 100 to 200 mg of CoQ10 daily.
Conclusion
Understanding how bodily changes occur as we age and adapting our food habits according to them can make a big difference. You can go for supplements if the body is not naturally absorbing nutrients. You can not ignore the importance of these nutrients, especially at a senior age. However, consider your current health condition, level of physical activity in daily life, medications, and dietary intake before you add supplements for seniors to your diet. Make sure to consult your doctor before making any dietary changes. Heart of Mercy Home Care is committed to providing resources and support to help seniors live healthier lives.
Visit our Heart of Mercy Home Care website to learn more about health and fitness for seniors. We're here to help you get healthier and happier.