Are the supplements you buy worth your money? Which are the recommended supplements & vitamins for men over 60? We asked the experts & got different answers. So, we decided to put together a list of only those supplements for older adults to which the most experts agree. Read on here for the recommended list from the experts!
A majority of the people over 60 buy dietary vitamins & supplements, but the experts say that it would be better if the money is rather spent on fresh produce and well-fitting training shoe.
A healthy diet including a diversified range of different color foods coming from all of the food groups can help people over 60 year age stay healthy, physically fit and mentally sharp. The National Institute on Aging (NIA) also supports this dictum: “Most of your daily needs of vitamins and minerals should be met from food.”
4 Recommended Mineral Supplements And Vitamins For Men Over 60
I normally don’t recommend any supplement for a healthy older adult. Best is to eat a balanced diet containing whole, minimally processed foods.
But the dietary needs change as we age. Our metabolism system becomes less efficient as we get older, especially when we reach above 60s and 70s. This sometimes limits your capability to absorb enough nutrients from food. So some elderly people do need more of certain vitamins and minerals.
Supplementing your diet with these key nutrients should help you stay on top of your game. Here are 4 mineral supplements and vitamins recommendations for older adults:
As per the National Institute of Arthritis and Musculoskelatal and Skin Disease, one in four men older than age 50 are likely to suffer an osteoporosis-related fracture in the later years. Calcium is vital to help maintain bone health and prevent osteoporosis.
Men over the age of 60 require 1,200 mg of calcium per day. But it doesn’t necessary that you take it in pill form. One cup of skim milk provides 300 milligrams of calcium and 1 cup of nonfat plain yogurt offers 415 milligrams. Other foods rich in calcium include cheese, fish (such as salmon or sardines) with bones, broccoli and dark, leafy greens like kale, spinach.
Do You Need Calcium Supplement?
For majority of healthy men, calcium supplementation is not needed. It’s better to meet the recommended daily amount of 1,000 to 1,200 mg of calcium from food sources. Having more than 1,000 mg of calcium supplements in a day can be harmful to a man’s cardiovascular health as per an article published in “JAMA Internal Medicine” in April 2013. However, no correlation was found between calcium from food and increased risk of heart disease.
Sufficient intake of vitamin D for men over the age of 60 is not only needed to increase the absorption of calcium from food, but it’s also good for reducing chronic pain, protect against heart disease, and even fight off cancer. According to the World Health Organization bone fractures in elderly men has been found to be associated with vitamin D deficiency.
Men age between 60 to 70 need 15 mcg (600 IU) of vitamin D per day, while those older than age 70 need 25 mcg (800 IU).
The best source of this vital nutrient is sunlight. But, your body’s capability to make vitamin D from sunlight becomes less efficient as you age.
You can obtain some amount of vitamin D from food such as cod liver oil, salmon, mackerel, tuna, fortified milk, cheese and egg yolk.
Do You Need A Vitamin D Supplement?
Check with your doctor. Your doctor will recommend a blood test to find out whether you need it and the right dose.
Vitamin B12 helps formation of red blood cells and wards off a type of anemia that can cause you feel exhausted. As per a research study published in the Journal of the American Geriatrics Society, even a slight deficiency of vitamin B12 can put elderly at risk for dementia. Older adults who lack in vitamin B12 are more likely to suffer from weakness, fatigue, reduced appetite, weight loss, constipation, numbness, disorientation, dementia, imbalance and depression.
Most men have sufficient intakes of vitamin B12. But stomach acid, which is needed by the body to absorb vitamin B12 from food, starts declining from 50s onwards. So, the older men face difficulty in absorbing vitamin B12 because of deficiency of this acidity in stomach.
Should You Take Vitamin B12 Supplements?
RDA guidelines suggest a daily intake of 2.4 micrograms for vitamin B-12. Many studies have found that B-12 deficiency among seniors is common. If you take a regular diet including lots of foods such as salmon, tuna, clams, milk, yogurt, beef, eggs or fortified breakfast cereals, you may be having sufficient vitamin B-12 through diet alone. But, if you’re an older adult, your body may not be absorbing all the B-12 you’re having through foods or a multivitamin supplement. Consult with your doctor your doctor if you feel any of the symptoms of deficiency.
Zinc is especially vital for older men because it helps in producing sex hormones that may diminish in your 60s. Zinc deficiency can lead to hair loss, loss of appetite, weight loss, impaired immune function and mental lethargy.
Having too little zinc in your diet may cause its deficiency, which can lead to impaired immune function, hair loss, poor wound healing and impotency in men, according to the Office of Dietary Supplements.
The RDA recommendation for men over 60 is 11 milligrams of zinc every day. Zinc-rich foods include seafood (like oysters & crab), pork, lean red meat, dark meat chicken, chickpeas, yogurt, milk, cheese, nuts and breakfast cereals.
Should You Take Vitamin Zinc Supplement?
As per the Office of Dietary Supplements, majority of men after the age of 60 do not sufficiently meet their daily need for zinc. If you are deficient in zinc, a zinc supplement may help restore zinc deficiency in older men.
As per the Office of Dietary Supplements, you should not intake more than 40 milligrams of zinc per day – which is the safe upper daily intake level for men. But, it’s better to check with your doctor how much in a day and how long you need to consume it.