Vitamins for the elderly: what to consider

Vitamins for the elderly: what to consider

Aging is a complex and inevitable process that is accompanied by many physiological changes. One of the key aspects of maintaining health and quality of life in old age is proper nutrition, which includes sufficient consumption of vitamins and minerals. However, the needs for nutrients in older people are significantly different from the needs of young people, and these differences are extremely important for developing an effective vitamin support strategy.

Age -related changes and their impact on the need for vitamins:

With age, the body undergoes a number of changes that affect the absorption, metabolism and excretion of vitamins. Understanding these changes is the basis of a rational approach to vitamin therapy in the elderly.

• Decrease in appetite and change in food habits: Many elderly people experience a decrease in appetite due to various factors, including a decrease in taste sensitivity, problems with teeth, a decrease in physical activity and psychological factors (loneliness, depression). This can lead to insufficient food consumption, and therefore vitamins. A change in food habits, such as the preference of simple carbohydrates and fats, also exacerbates a deficiency of nutrients.

• Violation of absorption in the gastrointestinal tract: With age, the production of hydrochloric acid in the stomach (ahlorhydria or hypochlorhydria) decreases, which worsens the absorption of many vitamins, especially vitamin B12, iron and calcium. The production of digestive enzymes necessary for the breakdown of food and the release of vitamins is also reduced. The reduction in the area of ​​the suction surface of the intestine and the decrease in its motor skills also negatively affect absorption.

• Changes in vitamins metabolism: The liver and kidneys play an important role in the metabolism of vitamins. With age, the function of these organs can decrease, which leads to a slowdown in the activation of vitamins and an increase in the time of their elimination from the body. For example, a decrease in the function of the kidneys can lead to the accumulation of fat -soluble vitamins (A, D, E, K) and toxicity.

• Change of body composition: With age, the muscle mass usually decreases and the percentage of adipose tissue increases. This affects the distribution and use of vitamins in the body. Fat -soluble vitamins can accumulate in adipose tissue, reducing their availability for other tissues and organs.

• Chronic diseases and medication: Older people often suffer from chronic diseases such as cardiovascular diseases, diabetes, arthritis and osteoporosis. These diseases can affect the needs of vitamins and their absorption. In addition, taking medications (polypragmasis) can interact with vitamins, either worsening their absorption, or increasing their excretion. For example, some drugs can reduce vitamin B12 or vitamin D.

Key vitamins for the elderly and their role:

Understanding the role of each vitamin in maintaining health and knowledge of the symptoms of deficiency will help to correctly determine the needs and develop the optimal vitamin support strategy.

• Vitamin D: He plays a key role in maintaining the health of bones, the immune system and neuromuscular function. Vitamin D deficiency is common among the elderly due to reducing the synthesis in the skin under the influence of sunlight, reducing absorption in the intestines and reducing the activity of enzymes necessary for its activation. Vitamin D deficiency increases the risk of osteoporosis, fractures, muscle weaknesses, autoimmune diseases and some types of cancer. The recommended daily dose for the elderly is 800-1000 IU (international units). It is important to control the level of vitamin D in the blood (25 (OH) D) and adjust the dose in accordance with the results of the analysis.

• Vitamin B12: It is necessary for the normal functioning of the nervous system and the formation of red blood cells. Vitamin B12 deficiency is often found in elderly people due to aclorhydria, which worsens its absorption from food. Symptoms of vitamin B12 deficiency include fatigue, weakness, numbness and tingling in the limbs, problems with memory and concentration of attention, depression and anemia. The recommended daily dose for the elderly is 2.4 μg. In the case of ahlorhydria, it is recommended to take vitamin B12 in the form of sub -clingwall tablets or injections that allow you to circumvent the problem of absorption in the stomach.

• Vitamin B6 (Pyridoxin): Participates in amino acid metabolism, the synthesis of neurotransmitters and maintaining the immune system. The need for vitamin B6 in the elderly is higher than that of young people, due to changes in metabolism. Vitamin B6 deficiency can lead to depression, irritability, weakness, peripheral neuropathy and anemia. The recommended daily dose for the elderly is 1.5-1.7 mg.

• Vitamin C (ascorbic acid): It is a powerful antioxidant that protects the cells from damage by free radicals. It is also necessary for the synthesis of collagen, strengthen the immune system and improve iron absorption. Older people often experience vitamin C due to a decrease in the consumption of fresh fruits and vegetables. Symptoms of vitamin C deficiency include fatigue, weakness, bleeding gums, slow healing of wounds and increased susceptibility to infections. The recommended daily dose for the elderly is 75-90 mg.

• Vitamin E (Tokoferol): It is also an antioxidant that protects cells from damage to free radicals and supports the immune system. Vitamin E plays an important role in the prevention of cardiovascular diseases and neurodegenerative diseases. Vitamin E deficiency is rare, but can occur in people with impaired fat absorption. The recommended daily dose for the elderly is 15 mg (alpha-tocopherol).

• Vitamin K: It is necessary for blood coagulation and maintaining bone health. Vitamin K deficiency is rare, but can occur in people who take anticoagulants or have problems with the absorption of fats. The recommended daily dose for the elderly is 90-120 μg. It is important to consider that vitamin K can interact with anticoagulants, so you need to consult a doctor before taking vitamin additives.

• Vitamin A (Retinol): It is important for vision, immune function and skin health. However, older people should be careful with the intake of vitamin A, since it can accumulate in the body and cause toxicity. The recommended daily dose for the elderly is 700-900 mcg RAE (retinol equivalent). It is better to get vitamin A from food, such as liver, dairy products and egg yolks, or in the form of beta-carotene, which turns into vitamin A in the body as necessary.

• Folic acid (vitamin B9): It is necessary for the formation of new cells and the prevention of defects in the nervous tube in the fetus during pregnancy. However, folic acid is also important for the elderly, as it helps to reduce homocysteine, which is a risk factor for cardiovascular diseases and dementia. The recommended daily dose for the elderly is 400 mcg. It is important to note that taking folic acid can mask vitamin B12 deficiency, therefore, before the start of taking, it is necessary to exclude vitamin B12 deficiency.

Minerals important for the elderly:

In addition to vitamins, older people also need sufficient amounts of minerals to maintain the health of bones, muscles, nervous system and other body functions.

• Calcium: It is necessary for the health of bones and teeth. With age, the bone mass decreases, which increases the risk of osteoporosis and fractures. The recommended daily dose for the elderly is 1200 mg. It is important to take calcium with vitamin D to improve its absorption. Calcium sources include dairy products, green leafy vegetables, tofu and enriched products.

• Magnesium: Participates in many processes, including the regulation of blood pressure, blood sugar and neuromuscular function. Magnesium deficiency can lead to muscle seizures, fatigue, arrhythmias and increased blood pressure. The recommended daily dose for the elderly is 400-420 mg for men and 310-320 mg for women. Sources of magnesium include green leafy vegetables, nuts, seeds, whole grain products and legumes.

• Potassium: It is important for the regulation of blood pressure, maintain the health of the heart and the nervous system. Potassium deficiency can lead to weakness, muscle seizures, arrhythmias and increased blood pressure. The recommended daily dose for the elderly is 4700 mg. Potassium sources include fruits (bananas, oranges, apricots), vegetables (potatoes, spinach, tomatoes) and legumes.

• Zinc: It is necessary for the immune function, wound healing and taste sensitivity. Zinc deficiency can lead to a decrease in immunity, slow healing of wounds, loss of taste and appetite. The recommended daily dose for the elderly is 11 mg for men and 8 mg for women. Zinc sources include meat, poultry, seafood, nuts, seeds and whole grains.

• Iron: It is necessary for the formation of red blood cells and the transfer of oxygen around the body. Iron deficiency can lead to anemia, fatigue and weakness. The recommended daily dose for the elderly is 8 mg. It is important to note that elderly people, especially women, are more susceptible to iron deficiency due to a decrease in meat consumption and absorption. Iron sources include meat, poultry, fish, legumes, green leafy vegetables and enriched products.

• Selenium: It is an antioxidant that protects cells from damage by free radicals and supports the immune system. Selenium deficiency is rare, but can occur in people who feed on refined foods and living in areas with a low selenium content in the soil. The recommended daily dose for the elderly is 55 μg. Selena sources include Brazilian nuts, seafood, meat, poultry and whole grain products.

Approaches to vitamin therapy for the elderly:

The correct approach to vitamin therapy in the elderly should be individual and take into account all the factors affecting the needs for nutrients.

• Assessment of food status: Before starting vitamin therapy, it is necessary to evaluate the food status of an elderly person, including his food habits, the presence of chronic diseases, taking drugs and the results of laboratory tests. This will help determine the deficiency of nutrients and develop an individual treatment plan.

• Consultation with a doctor or nutritionist: It is important to consult a doctor or nutritionist before taking vitamin additives. A specialist will help determine the optimal doses and forms of vitamins, as well as identify possible interactions with drugs.

• Priority for food sources: The best way to get vitamins and minerals is a balanced diet rich in fruits, vegetables, whole grain products and low -fat protein sources. Vitamin additives should only be used to replenish the feed of nutrients that cannot be obtained from food.

• The choice of quality additives: It is important to choose high -quality vitamin additives from reliable manufacturers. Pay attention to the availability of quality certificates and conduct a study to make sure that the product contains the declared amount of vitamins and minerals.

• Accounting for medicinal interactions: Many drugs can interact with vitamins and minerals, or worsening their absorption, or increasing their excretion. It is important to inform the doctor about all the drugs taken in order to avoid undesirable interactions.

• Efficiency and safety monitoring: After taking vitamin additives, it is necessary to regularly monitor their effectiveness and safety. Follow the symptoms of nutrient deficiency and inform the doctor about any side effects.

• Individual approach: The needs for vitamins and minerals in the elderly can differ significantly depending on age, gender, state of health and lifestyle. Therefore, it is important to develop an individual vitamin therapy plan that takes into account all these factors.

Forms of vitamins and their digestibility:

The shape of vitamin can significantly affect its digestibility and effectiveness. It is important to consider this when choosing vitamin additives for the elderly.

• Vitamin D: Available in two forms: vitamin D2 (ergocalciferol) and vitamin D3 (cholegalciferol). Vitamin D3 is more effective in increasing the level of vitamin D in the blood than vitamin D2.

• Vitamin B12: Available in several forms, including cyanocobalamin, methylcobalamin and adenosylcobalamin. Methylcobalamin and adenosylcobalamin are active forms of vitamin B12 and can be more effective for some people.

• Folic acid: Available in the form of folic acid and 5-methyltetrahydrofolat (5-mthf). 5-MTHF is an active form of folic acid and can be more effective for people who have problems with converting folic acid into an active form.

• Magnesium: Available in various forms, including magnesium oxide, magnesium citrate, magnesium glycine and magnesium chloride. Magnesium citrate and magnesium glycinate are better absorbed than magnesium oxide.

Features of taking vitamin complexes:

Vitamin complexes can be a convenient way to obtain several vitamins and minerals at the same time. However, when choosing a vitamin complex for the elderly, several factors must be taken into account.

• Composition: Make sure that the vitamin complex contains all the necessary vitamins and minerals in sufficient quantities. Pay attention to the doses of vitamins D, B12, B6, C, E, K, calcium, magnesium, zinc and selenium.

• Compatibility: Make sure that all the components of the vitamin complex are compatible with each other and do not interact with the medicines that an elderly person takes.

• Form: Choose a vitamin complex in a form that is easily absorbed by the body. Consider the possibility of choosing liquid vitamins or chewing tablets if an elderly person has problems with swallowing.

• Quality: Choose a vitamin complex from a reliable manufacturer, which guarantees the quality and purity of the product.

Cautions and side effects:

Despite the benefits of vitamins, it is important to remember possible warnings and side effects.

• Overdose: Taking too large vitamins can lead to toxicity and undesirable side effects. Follow the recommended doses and do not exceed them without consulting a doctor.

• Interactions with drugs: Vitamins can interact with drugs by changing their effectiveness or increasing the risk of side effects. Tell the doctor about all the accepted vitamin additives to avoid unwanted interactions.

• Individual intolerance: Some people can be sensitive to certain vitamins or additives. In the event of allergic reactions or other side effects, stop taking and consult a doctor.

Alternative sources of vitamins:

In addition to vitamin additives, there are alternative sources of vitamins that can be useful for the elderly.

• Enriched products: Many products, such as cereals, milk and juices, are enriched with vitamins and minerals. This can be a convenient way to obtain additional nutrients.

• Functional products: Functional products are products that contain added vitamins, minerals, probiotics or other useful ingredients. For example, probiotic yogurt can improve intestinal health, and a juice enriched with vitamin D can help replenish the deficiency of vitamin D.

• Herbal additives: Some herbal additives contain vitamins and minerals. However, herbal additives can interact with medicines and have side effects, so before taking them it is necessary to consult a doctor.

In conclusion:

Vitamins play an important role in maintaining the health and quality of life of the elderly. However, the needs for vitamins in the elderly differ from the needs of young people, and it is important to consider these differences to develop an effective vitamin support strategy. The correct approach to vitamin therapy should be individual, take into account all the factors affecting the needs for nutrients, and be based on a balanced diet and consulting a doctor or a nutritionist.