Must-Have Supplements for Seniors
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By Robin Westen
Even if you nixed taking vitamin and mineral supplements in your younger days, it's a good idea to reconsider now. As we age we’re more apt to develop nutritional deficiencies. So, here are the six must-haves for optimum health:
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Vitamin D
If you don't get enough sunlight each day, it will do your body good to supplement with Vitamin D. Not only does D help to maintain bone health, it boosts the immune system. How much should you take? If you're between 50 and 70, it's recommended that you take 400 IUs daily. Over 70, opt for 600 IUs. -
Carotenoids
Of course you can eat enough of these, but how many of us consume at least four yellow and orange colored fresh fruits and vegetables and at least two to three dark green vegees daily? If not, consider supplementing with an alpha carotene, beta carotene, lutein and lycopene complex. -
B Vitamins
These are essential for everyone, but especially for older adults. The B vitamins B6 (pyridoxine), B9 (folic acid) and B12 (cobalamin) work together to reduce stress and help prevent heart disease. The recommended daily dose for B vitamins is 100 mg.
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Vitamins C and E
Together these vitamins keep your immune system pumped. Studies suggest taking 500 mg of vitamin C twice daily can help lower blood pressure, reduce the risk of developing certain cancers, and aid your heart. Supplementing with 400 IUs of vitamin E every day can prevent age-related macular degeneration and cataracts, especially in women. -
Omega 3 Fatty Acids
To boost cellular health, protect the heart, lower cholesterol levels and even help with arthritis, you'll want to take a combination of Omega 3s that contain both DHS and EPA acids, such as a flaxseed/fish oil combination. Dosage typically depends on your weight, so check the product label for the proper amount. -
DHEA
For women, studies show DHEA supplements after menopause may help to improve bone density in the spine. Dosage for DHEA depends on your age and health condition, so check with your doctor prior to supplementing with DHEA.
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About the Author
Robin Westen is ThirdAge's Medical Director. Check for her daily updates. Her latest book, co-written with Dr. Alyssa Dweck, is "V is for Vagina."
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