Are vitamin and mineral supplements necessary?

HCC

by Sylvia Hernandez

Optum HealthCare Center

Consider this: more than 80% of mature adults (age 55+) take vitamin or mineral supplements, according to an AARP survey in 2019. This brings to mind a simple question, are supplements worth taking? As adults mature, the body isn’t as efficient in absorbing nutrients. To add to this nutrient deficit, many older adults lack the energy, appetite or resources to ensure an adequate food intake. Taking a vitamin or mineral supplement appears to be an easy and inexpensive remedy. Although there’s a multitude of different supplements to take, here are three that may be good to add to your dietary regimen. Always make sure to check with a physician or health care provider first:

Calcium: Known as the “bone builder,” this mineral is important in the prevention and treatment of osteoporosis (brittle bone disease). A general recommendation for older adults is 1200 milligrams per day. Food sources that are naturally high in calcium include milk, cheese and yogurt (preferably low in fat), tofu, almonds and almond milk, broccoli, kale, and spinach. Calcium-fortified products such as orange juice are also good sources. Caution should be taken to avoid calcium supplementation if you have calcium- containing kidney stones or calcium build-up within the heart arteries. Confer with your physician if this is suspected.

Vitamin D: This vitamin is necessary to assist with the absorption of calcium for bone health. It also plays a role in maintaining a healthy immune system and is helpful in maintaining hormonal balance in men and women. A recommended amount of Vitamin D for older adults is 25 micrograms. Food sources that are naturally high in Vitamin D are egg yolks, cheese (preferably low in fat), and fatty fish such as salmon and tuna. Vitamin-D fortified milk products are also good sources. Your physician will alert you if you have a Vitamin D deficiency and require more Vitamin D supplementation.

Vitamin B: This vitamin is necessary in breaking down food for energy, growth of red blood cells, and proper nerve function. There are eight different B vitamins including thiamin, riboflavin, niacin, pantothenic acid, pyridoxine, biotin, folate and co-balamin. When supplementing, it may be less confusing and more economical to supplement with B-complex. This type of supplement will generally have all of the B vitamins packed into one caplet. However, not all Vitamin B complex supplements contain B-12, so make sure to check the label on the bottle. Since the recommended amount of each B vitamin varies, a percent Daily Value of 50-100% of each B vitamin listed on the label is sufficient. Food sources that are naturally high in B Vitamins are beans and lentils, brown rice, eggs, milk products, leafy greens, avocados, fish, poultry and beef. Fortified whole grain breads and cereals are also good sources. Vitamin B-12 can only be found naturally in animal products or brewer's yeast.

This article is to provide general information and is not intended to substitute the advice of your physician.