The Best Vitamins and Supplements for Seniors

You might not know this, but we need fewer calories to thrive as we age. So, those calories must be rich in nutrients. But here’s the challenge:  WebMd.com says senior bodies are less efficient at absorbing essential nutrients. Seniors can also lose some ability to taste, so they may choose sweet or salty foods that aren’t as nutritious.

While food is the best nutrition source, according to the National Institute of Health’s Institute on Aging, some seniors might need a boost from supplements. Whether it’s for energy, bone health, or improved immunity, there are so many vitamins and supplements for seniors that it’s hard to know what is right for you.

In this article, we’ll talk about why vitamin supplements for the elderly matter, examine the vitamins most beneficial to seniors and offer tips on ensuring the supplements you choose are safe.

What Vitamins Should Seniors Take?

Below is a list of common age-related concerns and supplements that may help address them. However, while targeted nutritional supplements can address nutrient gaps that often arise with age, it’s crucial to consult your doctor before starting any new regimen. A healthcare professional can assess your individual health needs, consider potential interactions with medications, and recommend the most effective supplements based on your specific lifestyle, diet, and medical history.

Bone Health – Calcium & Vitamin D

Older adults often consume less calcium in natural forms like dairy products and certain leafy vegetables. Because it plays a role in maintaining strong bones and fending off fractures, taking a calcium supplement is important. Be aware however, recent studies by the Mayo Clinic show that too much calcium can create an increased risk of heart attack, so be sure to talk to your doctor about the dosage that’s right for you. Vitamin D is essential for calcium absorption and to protect against illness and infection. It may also help protect against certain diseases like cancer, type 1 diabetes, etc. Getting 10 to 15 minutes of sun can help the skin produce Vitamin D. Unfortunately, aging diminishes our ability to absorb it. What’s more, if you don’t go outside often, you could be deficient in this important vitamin.

Brain and Cognitive Health – Vitamin B12

When it comes to healthy aging, B12 is an essential supplement for seniors regarding optimal brain function. Deficiency is linked to impaired cognition and memory.

Equally concerning, many older adults take medication for acid reflux or to control blood sugar, and these medications can also deplete your B12 level. For these reasons, the Institute of Medicine advises adults over 50 to get most of their B12 from supplements. Other nutrients linked to cognitive function, memory, focus, and overall neurological health include omega-3 fatty acids, folate, and vitamin D.

Immune Function – Vitamins C, Elderberry & Zinc

As we age, our immune system gradually weakens, making it more challenging to fight off infections, viruses, and other illnesses. Vitamin C not only helps fight infections but may also reduce the duration and severity of respiratory infections and other illnesses. Like Vitamin C, Elderberry contains antioxidants that may help reduce the duration and severity of cold and flu symptoms. Zinc has antioxidant and anti-inflammatory properties that help protect cells from damage. Adequate zinc intake has been associated with a reduced risk of infections, faster recovery times, and better resistance to illness.

Heart Health – Omega-3 Fatty Acids, CoQ10 & Magnesium

Maintaining a healthy cardiovascular system is essential for reducing the risk of heart attacks, strokes, and other serious conditions. Omega-3 fatty acids have anti-inflammatory properties that can help lower triglyceride levels, reduce plaque, and decrease the risk of irregular heartbeats. They can also promote better blood circulation. Coenzyme Q10 (CoQ10) may help improve energy production in heart cells and lower blood pressure. Magnesium helps maintain proper heart rhythm, healthy blood pressure, and better circulation.

Muscle Mass – Protein

Building and maintaining muscle mass is more challenging as we age. Why is that important to know for senior health? Muscle mass is essential for a healthy immune system. In fact, adults ages 65+ require higher amounts of protein than young adults, and some can need almost double the amount depending on their nutritional status or if they have an acute or chronic disease. For this reason, protein powder is one of the best supplements for seniors. Adding whey protein powder to a daily shake is a great way to ensure you meet your daily requirements. Other muscle-building supplements to consider include vitamin D and creatine.

Eye Health – Vitamins A, C, & E

These antioxidants can promote eye health and potentially reduce the risk of age-related vision problems such as macular degeneration and cataracts. Vitamin A supports the health of the cornea and can help reduce the risk of night blindness and prevent dry eyes, a common issue among older adults. Vitamin C supports the health of blood vessels in the eyes, helping to maintain proper circulation and nutrient delivery. Vitamin E protects cells in the eyes from oxidative stress, a significant factor in the development of cataracts and macular degeneration.

Healthy Skin and Hair – Collagen, Biotin, Vitamins E & C

Aging can lead to a natural decline in skin elasticity, hydration, and hair strength, making supporting these areas with the proper nutrients essential. Incorporating vitamins and supplements like biotin, collagen, vitamin E, and vitamin C into your regime can help counteract the effects of aging, maintaining a youthful appearance and improving overall skin and hair condition.

Multivitamins for Seniors

Based on recent research, there is growing evidence that taking a daily multivitamin may benefit seniors, especially cognitively. Columbia University Irving Medical Center reported that taking a daily multivitamin can improve memory in older adults. The study estimated the improvement was equivalent to about three years of age-related memory decline. WebMd.com suggests that daily multivitamin use may slow cognitive aging by approximately two years in adults over 60.

The best multivitamins for seniors may provide additional benefits like boosting energy levels and supporting bone and eye health. However, it’s important to note they should not replace a balanced diet. They are meant to supplement, not substitute, good nutrition. Multivitamins are not a magic solution. They should be part of a holistic approach to health that includes a balanced diet, regular exercise, and other healthy lifestyle habits.

While multivitamins are popular, several other supplements offer multiple benefits. These include superfood blends, green drink powders, fortified protein powders, liquid herbal tinctures, omega-3 supplements, and probiotics. These options can provide many vitamins, minerals, antioxidants, and other beneficial compounds.

Tips on Choosing Supplements for Seniors

How do you know what brands of supplements and vitamins seniors should take? WebMD.com advises looking for evidence from credible publications about how well the product works in scientific studies. Search for such studies in the National Institutes of Health (NIH) PubMed database and the National Institute of Health – Office of Dietary Supplements. You can also call the manufacturer and ask which published studies they have to support their claims.

Experts also say to choose brands labeled with NSF International, US Pharmacopeia, or Consumer Lab seals. These verify that the product actually contains the ingredients that the label says it does and that the product doesn’t have any potentially harmful ingredients.

A Healthy Diet is the Foundation for Wellness

While supplements for seniors can play a valuable role in addressing specific nutritional gaps or supporting particular health goals, they are intended to complement, not replace, a healthy diet. A balanced, nutrient-rich diet is the foundation for overall wellness. The combination of a well-rounded diet and targeted supplementation can support optimal bodily functions, address individual needs, and promote long-term health and vitality.

Find a Community Focused on You and Your Good Health

Now that you know a little more about the best nutritional supplements for seniors, find out about some great places to retire where maintaining your optimum health and independence are a top priority. Use our community locator tool to find a retirement community that fits your needs – and wants.

Want more tips for healthy aging? Download our free tip sheet.

Where You Live Matters

Where You Live Matters is powered by the American Seniors Housing Association (ASHA), a respected voice in the senior housing industry. ASHA primarily focuses on legislative and regulatory advocacy, research, and educational opportunities and networking for senior living executives, so they can better understand the needs of older adults across the country.

Sources:

Columbia University Irving Medical Center
Mayo Clinic – Healthy Aging
WebMd.com
Harvard T.H. Chan School of Public Health
Cleveland Clinic
Center for Disease Control and Prevention – Nutrition for older adults

_{Originally Published: May 17, 2022 – Updated On: November 25, 2024}