There are certain nutrients that people over the age of 65 should be very mindful of - vitamin B12, vitamin D and protein are three that come to mind.
Many elderly individuals do not consume enough food overall, making it even harder to meet their nutrient needs. Though vitamin D can be manufactured in our body upon sunlight exposure, those over age 50 have a decreased ability to manufacture this essential vitamin. Getting enough vitamin D from diet alone can also be very difficult as it is found in very few foods such as salmon, mackerel and sardines and fortified milk or orange juice. See Food Chart.
Taking a daily vitamin D3 supplement of at least 1000 to 2000 IU is the easiest way to ensure adequate amounts of this essential nutrient. A liquid vitamin D supplement is perfect for those who have difficulty swallowing or just don't want to take yet another pill. It is easily added to juice or water or just taken alone. A recent report found that vitamin D supplements decreased the risk of non-vertebral fractures by 14 percent and of hip fractures by 9 percent.
Why is vitamin D so vital especially in this population?
With age we lose bone density and muscle, making us frail and possibly affecting our balance resulting in an increased risk of falling and fracturing bones. Calcium and vitamin D are critical for maintaining bone strength and density. Though we can’t gain bone density after the age of about 35, we can do everything possible to prevent bone loss. And, this becomes especially critical in the elderly to minimize the 3 Fs: frailty, falling, and fractures.
Many elderly individuals do not consume enough food overall, making it even harder to meet their nutrient needs. Though vitamin D can be manufactured in our body upon sunlight exposure, those over age 50 have a decreased ability to manufacture this essential vitamin. Getting enough vitamin D from diet alone can also be very difficult as it is found in very few foods such as salmon, mackerel and sardines and fortified milk or orange juice. See Food Chart.
Taking a daily vitamin D3 supplement of at least 1000 to 2000 IU is the easiest way to ensure adequate amounts of this essential nutrient. A liquid vitamin D supplement is perfect for those who have difficulty swallowing or just don't want to take yet another pill. It is easily added to juice or water or just taken alone. A recent report found that vitamin D supplements decreased the risk of non-vertebral fractures by 14 percent and of hip fractures by 9 percent.
Why is vitamin D so vital especially in this population?
With age we lose bone density and muscle, making us frail and possibly affecting our balance resulting in an increased risk of falling and fracturing bones. Calcium and vitamin D are critical for maintaining bone strength and density. Though we can’t gain bone density after the age of about 35, we can do everything possible to prevent bone loss. And, this becomes especially critical in the elderly to minimize the 3 Fs: frailty, falling, and fractures.
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