7 types of vitamins that need to be supplemented by the elderly

Specialist Nguyen Thi Thu Huyen, Department of Nutrition, Tam Anh General Hospital, Hanoi, explained that elderly people experience many changes in metabolism, the ability to absorb nutrients is poor, so they are easily deficient in nutrients. Below are 7 important vitamin groups that elderly people need to pay attention to supplementing.

Vitamin D

This is one of the micronutrients that the elderly are easily deficient in because they rarely go outdoors, and the ability to synthesize vitamin D from sunlight decreases with age. Vitamin D can increase calcium and phosphorus absorption and maintain bone mineral density. They also participate in immune regulation, helping the body fight respiratory infections. Elderly people should pay attention to supplementing this nutrient by sunbathing in the morning, increasing consumption of milk, eggs, salmon, mushrooms… In case of serious deficiency, you can use functional foods as advised by your doctor.

Vitamin B12

Vitamin B12 plays an important role in blood cell formation, protecting the nervous system, and supporting energy production. As we get older, the stomach reduces acid secretion and reduces absorption of vitamin B12. Lack of this vitamin causes prolonged fatigue, numbness in the limbs, unsteady walking, memory loss, and can even be easily misdiagnosed with Alzheimer’s disease. Some people also have macrocytic anemia and pale skin.

Elderly people should prioritize choosing food sources rich in vitamin B12 such as red meat, fish, eggs, and milk. For people with poor appetite or stomach disease or digestive surgery, doctors often recommend using vitamin B12 in injection or pill form.

Vitamin C

Vitamin C is a strong antioxidant, contributing to protecting the body from cell damage and supporting immunity. This is also an essential micronutrient in the synthesis of collagen – an important protein in the structure of skin, bones, and blood vessels.

Vitamin C is found in citrus fruits, kiwi, strawberries, guava, tomatoes, and green vegetables. In cases of poor diet or after infection, you can take additional light-dose supplements according to your doctor’s instructions.

Vitamin K

Vitamin K plays an important role in blood clotting and bone metabolism. It activates the proteins needed to bring calcium into bones, preventing calcium from being deposited in the walls of blood vessels – a factor that increases the risk of atherosclerosis. Simultaneous supplementation of vitamin D and K2 can bring good effects to the skeletal system, reducing the risk of injury, fractures, and disability.

Sources of vitamin K include green leafy vegetables such as spinach, kale, cauliflower, broccoli, animal liver and some fermented foods. People who are taking anticoagulants should consult their doctor before increasing this vitamin.

Vitamin A

Vitamin A deficiency can cause dry eyes, night blindness, reduced resistance, and dry and vulnerable skin. This vitamin also helps maintain the health of the respiratory and digestive tract mucosa, supporting the body against pathogens. Because it is a fat-soluble vitamin, vitamin A can accumulate and cause harm if taken in excess over a long period of time. Prioritize providing this vitamin through natural foods such as liver, eggs, milk, sweet potatoes, carrots, pumpkin and dark green vegetables.

Vitamin B9 (Folate)

Vitamin B9 is very important for cell and nervous system development. The body’s deficiency contributes to depression and cognitive disorders. Elderly people with memory problems or Alzheimer’s disease often have low vitamin B9 levels. You should increase vitamin B9 through eggs, green vegetables, beans, fruits such as oranges, bananas, avocados, papaya, and whole grains.

Vitamin B1 (Thiamine)

Vitamin B1 plays an essential role in converting glucose into energy, supporting the normal functioning of the heart and nervous system. Vitamin B1 deficiency causes loss of appetite and heart rhythm disorders. Elderly people can supplement vitamin B1 from meat, fish, and whole grains.

According to expert Huyen, older people should only supplement vitamins through functional foods when their diet does not meet their needs, as prescribed by a doctor after an examination. Arbitrary use or abuse can cause excess, affecting drug interactions, especially in people with underlying medical conditions. Elderly people need to maintain a healthy lifestyle, exercise regularly, get enough sleep, and maintain a comfortable spirit.