Vitamins at 60 years old: What, why and how much?

Most of the time people get enough vitamins and nutrients from the foods they consume, but over time the body’s ability to absorb necessary vitamins from food diminishes. Also, people over 60 are typically more susceptible to sickness and disease than younger people. That does not mean seniors 60 and above are destined to live lives debilitated by sickness it means that everything within your power should be done to keep healthy.

Most physicians and nutrition experts agree that taking vitamin supplements can increase overall health and mitigate health problems. Below we review some vitamins that are especially effective for seniors.

Vitamin D

Vitamin D is created by the skin when exposed to sunlight. Studies have shown that the vast majority of seniors do not get enough vitamin K through sunlight exposure or food sources. The reason it is so important is that it helps the body absorb calcium. Calcium helps keep bones strong and fights osteoporosis. Over 13 million people suffer from osteoporosis with an additional 35 million at risk. Women over 50 are especially susceptible. The recommended dosage is 65 mg per day.

Vitamin C

Vitamin C is perhaps the most well known vitamin. It is classified as an antioxidant and help the body fight off sickness by strengthening the immune system. The recommended vitamin C dosage is between 75 and 100 mg for adults. Too much vitamin C can lead to upset stomach and diarrhea.

Vitamin K

Recent medical studies are yielding information that shows vitamin K has many potential benefits including:

• Preventing Alzheimer’s disease
• Protecting the liver
• Reduce blood clotting
• Quicker healing time from injury
• Increase calcium absorption

Vitamin K is found in many leafy green vegetables such as spinach. It has been hailed as a wonder vitamin by health researchers because of its many benefits. The recommended dosage for vitamin K is 90 micrograms (mcg) for adult females and 120 mcg for adult males.

Antioxidants

Antioxidants such as vitamins A, C and E are the most common antioxidants and can be found in a variety of foods especially fruit. Antioxidants play such a vital role in keeping the body healthy because of their ability to fight off free radicals.

Free radicals are organic molecules that are responsible for tissue damage and have been linked to diseases. They look to bond to healthy cells in the body and then destroy them. Insufficient amounts of vitamins A, C and E can lead to free radical damage in the body. Antioxidants decrease damage done by free radicals. The dosage for vitamins A, C and E are as follows:

• Vitamin A: 800-1000 mcg
• Vitamin C: 750-1000 mcg
• Vitamin E: 800-1000 mcg

It should be noted that 1 milligram (mg) is equal to 1000 micrograms (mcg).

Multivitamin with vitamin B12

A multivitamin, especially one formulated for seniors is a sure fire way to get the vitamins and nutrients you need. A multivitamin with B12 is especially effective because B12 helps the body better absorb the other nutrients and vitamins. As we age the body loses its ability to properly absorb vitamins and nutrients.

Vitamins are beneficial for seniors 60+ and provide many health related benefits. It is important to follow the recommended usage guidelines to limit overdose. Taking too many vitamins can be just as harmful as taking none at all. Check with your health care provider before taking any over the counter vitamin as they can cause negative interactions in some people as well as interfere with certain prescription medications. Vitamins should only be purchased from reputable sources. Consumers should be wary when purchasing them online as some retailers sell inferior products.

Side Effects

It is recommended that you take only the required amount of antioxidants. Each antioxidant has its own side effects listed below:

Vitamin A:

• Blurred vision
• Dizziness
• Insomnia
• Skin rash
• Diarrhea
• Headache

Vitamin C:

• Kidney stones
• Fever
• Diarrhea
• Upset stomach

Vitamin E:

• Hypertension
• Muscle weakness
• Fatigue
• Slow wound healing

If you experience any of the above symptoms immediately stop taking all vitamin supplements and see your physician. If vomiting occurs you should contact a poison control center or visit an emergency room.