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As we age, our bodies undergo changes that can affect the absorption of essential nutrients. That’s why a balanced diet, supplemented with appropriate supplements, can significantly improve the quality of life for older adults. Here are four key vitamins that should be part of the daily routine for those over 60.
1. Vitamin D – For strong bones and a strengthened immune system
Vitamin D is essential for calcium absorption, which helps prevent bone loss, osteoporosis, and fractures. It also strengthens the immune system and may reduce the risk of respiratory infections.
Why is it essential for older people?
With age, the skin loses its ability to synthesize vitamin D when exposed to sunlight. In addition, many older people spend less time outdoors.
Where can it be found?
Sunlight (15 to 30 minutes per day)
Oily fish (salmon, sardines)
Egg yolks
Enriched milk
Vitamins and supplements
Recommended supplementation: Consult a doctor to adjust the dosage, although 800 to 2,000 IU per day is generally recommended.
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Salads
Pastries
2. Vitamin B12 – For brain and energy
Vitamin B12 is essential for the proper functioning of the nervous system and the production of red blood cells. A deficiency can lead to fatigue, memory loss, and neurological disorders.
Why is it essential for older people?
The stomach’s ability to absorb vitamin B12 decreases with age due to a reduction in gastric acid production.
Where can it be found?
Red and white meats
Pisces
Eggs
Dairy products
Recommended supplementation: Generally recommended in the form of capsules or injections, especially in cases of diagnosed deficiency.
3. Vitamin C – For the immune system and skin
Vitamin C helps strengthen the body’s defenses, promotes healing, and acts as a powerful antioxidant that fights against cellular aging.
Vitamins and dietary supplements
Why is it essential for older people?
It contributes to maintaining a healthy immune system, improves iron absorption, and protects tissues from oxidative damage.
Where can it be found?
Citrus fruits (oranges, lemons)
Kiwis, strawberries, mangoes
Peppers, broccoli, spinach