Should A 60 Year Old Woman Take A Multivitamin?

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The best multivitamin for women over 60 provides key nutrients, including vitamins D and B12, calcium and magnesium, in amounts as close to the RDA as possible.

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Vitamin D has been a hot topic amid the COVID pandemic, and it’s also a great addition to any over–60 supplement routine for improving workouts. “Vitamin D supplementation is associated with a broad spectrum of benefits, especially so in the aging and elderly,” says Servante.

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How much magnesium should I take daily?

The recommended daily allowance (RDA) for people over age 51 is 420 milligrams, per the Office of Dietary Supplements (ODS).

But several nutrients are of increased importance for people AFAB as they age, so make sure that the multivitamin you choose is a good source of the following: Vitamin D3: ​ As we get this from the sun, we often are deficient, Shapiro says. “It helps to prevent disease, boost immunity and strengthen bones,” she notes.

Vitamin B12 plays important roles in blood cell formation, bone health, cellular metabolism and nerve function, per the Mayo Clinic. Deficiency in B12 can cause forgetfulness, tingling in hands and feet, unsteadiness and weakness.

As you age, bone mass decreases, and the rate at which bone is regenerated, or remodeled, slows down as well, which can lead to osteoporosis . The majority of people who have osteoporosis are AFAB, according to the National Osteoporosis Foundation, out the 10 million Americans who have osteoporosis, 8 million are women.

This whole-food dietary supplement has high levels of vitamin D. Image Credit: Ancient Nutrition. This vitamin has active forms of B vitamins and 200 percent of the recommended daily intake of vitamin D, says Sydney Greene, RDN, founder of Greene Health. It can be taken with or without food.

Even the best multivitamin can’t stand in place of a healthy diet. In fact, if you’re eating a healthy diet, you may not even need a multivitamin. Most older adults can get all the nutrients they need for good health from a balanced, calorie-sufficient diet, according to the National Institute on Aging. Advertisement.

Lots of changes happen as you age — some good and some not so good. For one thing, your risk of certain health conditions increases, and it becomes more important than ever to stay on top of your nutrition. Even the best multivitamin can’t stand in place of a healthy diet.

What is the best calcium supplement for a 50 year old?

People over the age of 50 should consider taking calcium in the form called calcium citrate.

Vitamins and minerals help your body function and keep you healthy. And as you get older, nutrient needs can change. Older adults often need higher levels of certain vitamins and minerals to maintain health as the body becomes less effective at making, processing, and absorbing vitamins and minerals. Nutrients can help prevent and slow the decline …

Why you need more. With age , your skin becomes less efficient at making vitamin D from sunlight. Your kidneys are very important in helping your body convert vitamin D into a form your body can use. As kidney function declines with age, the body is less effective at converting it into the usable form.

You need about 5 to 6 servings of calcium-rich food daily to get enough calcium. Good sources of calcium include: Milk, yogurt, cheese. Spinach, kale, broccoli, and Chinese cabbage. Tofu and soybeans. Foods fortified with calcium like milk, soy milk, breakfast cereals, and orange juice.

If you don’t get enough potassium, it can cause problems with your blood pressure, contribute to kidney stones, and reduce bone density. Low potassium levels can also lead to disorders with other nutrients, such as calcium and magnesium.

Older adults may experience decreased potassium levels due to inadequate daily food intake as well as from medications, such as those for high blood pressure, that can increase the body’s excretion of the mineral. Most people don’t get enough potassium from their diet.

Why you need more. Your body needs more Vitamin B6 as you get older, partially due to your body’s decreased ability to absorb the vitamin. Low levels are associated with cancer, heart disease, seizures, headaches, chronic pain, depression, brain function decline, and a weaker immune system.

What vitamins should older adults take?

The Academy of Nutrition and Dietetics says older adults should pay special attention to their intake of calcium, vitamin D, vitamin B-12, potassium, and fiber. Fortified milk and yogurt can boost calcium and vitamin D. Lean meat, fortified cereal, and some fish and seafood have vitamin B12.

McCormick reviewed studies on dietary supplements in older adults published in the last 12 years.

The majority of older adults, he says, can improve their diet to get needed nutrients. “A lot of money is wasted in providing unnecessary supplements to millions of people who don’t need them,” says Donald B. McCormick, PhD, an Emory professor emeritus of biochemistry and the graduate program in nutrition and health sciences at Emory. …

At very high levels, some vitamins and minerals can be toxic, he says.

Copper requirements don’t seem to change with age, either, McCormick says. Older adults often take in less chromium, but he says there is not evidence that there are any health consequences. In his report, McCormick says supplements for cancer patients are not recommended. (His report was finalized before recent research linked the use …

Some older adults don’t know how to cook. For others, ill-fitting dentures or a reduced appetite may make eating difficult. “Where dietary changes are difficult, a dietary supplement can be a responsible, reasonable solution,” he says.

He found no evidence that older adults need more thiamin, riboflavin, or niacin than younger people. Some older adults may need more vitamin B6, B12, and folate, research suggests. But vitamin C needs do not seem to change with age, he says, if an older adult does not smoke cigarettes.