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Vitamins Recommended for Senior Citizens

Vitamins are important for healthy bodily functions. The human body cannot make vitamins (with the exception of vitamin D), so we get them from the foods we eat or from vitamin supplements. Neglecting the body's need for certain vitamins can lead to health problems. A diet that includes a variety of fruits and vegetables is the best source of necessary vitamins, but dietary supplements are an option.

  1. Multivitamins

    • With so much information available about vitamins, it is difficult to know which ones to supplement and which are most important at different stages of life. Taking a good-quality multivitamin goes a long way toward addressing general needs. Still, there are aging-related issues that can benefit from specific vitamins.

    Vitamin D

    • Vitamin D helps activate calcium in our bodies and is commonly included in calcium supplements. Calcium is a critical component of strong bones. If the body does not have a sufficient supply of vitamin D, calcium leaches from the bones, contributing to fragile bones and osteoporosis. Vitamin D also appears to help lower the risk of heart attacks and certain cancers. Fish are a dietary source of vitamin D. Sunshine is also an excellent source. During the summer, as few as 10 minutes of outdoor sun exposure is sufficient to generate the vitamin D you need.

    Vitamin E

    • Vitamin E, one of the multitasking antioxidants, may affect age-related changes and provide some protection against cancer. It is important for the health of cell membranes, because antioxidants help prevent free radicals from damaging cells. Peanut butter, sunflower seeds, hazelnuts and corn oil all contain vitamin E.

    Vitamin C

    • Vitamin C is an antioxidant useful in wound healing and in strengthening the body's immune system. During the aging process, the level of vitamin C in the body declines. It can be obtained from citrus fruits, kiwi, tomato, broccoli and peppers as well as other fruits and vegetables.

    Vitamin B-12

    • Vitamin B-12 helps fight anemia. Sources include salmon, shrimp, low-fat yogurt and scallops. After age 50, many bodies lack the ability to absorb B-12 from foods because of stomach changes. An injection several times a year is one alternative.

    Vitamin A

    • Vitamin A is a cell protector that fights free radicals---unstable molecules that are produced by your body. Vitamin A, an antioxidant, is found in many foods: carrots, sweet potatoes, mangoes, liver, milk, egg yolks, mozzarella cheese and dried apricots.

    Vitamin K

    • Vitamin K deficiency may contribute to Alzheimer's disease. It inhibits cell death that is caused by oxidation in nerve cells. Leafy greens, broccoli and cabbage are excellent sources of vitamin K.

    Caution

    • Although unlikely, it is possible to overdose on vitamins taken as artificial supplements, and some may conflict with prescribed medications. Discuss any supplements with your doctor before taking them.

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