Among elderly, deficiency of vitamin B12, B6 and folate are known to affect cognitive functioning and is accompanied with depressive symptoms prevalent among older adults [50, 51].
Some of the most common nutrient deficiencies include vitamins D and B12, protein, omega-3 fatty acids, fiber, and water. Understanding why older adults are at an increased risk for these deficiencies and how to prevent them are key for healthy aging.
Specifically, 94.3% of the US population do not meet the daily requirement for vitamin D, 88.5% for vitamin E, 52.2% for magnesium, 44.1% for calcium, 43.0% for vitamin A, and 38.9% for vitamin C.
A new Austrian study indicates that significant portions of the elderly population are at a high risk of lacking vitamins, especially D and K, and several B vitamins.
There is some contention in the medical community on which vitamin is actually most important for your body. The common consensus says it's either Vitamin B12 or Vitamin D. While both deserve to be in the tops slots, We're going to call it with Vitamin D, simply because so many people are deficient.
Multivitamins marketed at seniors may be tailored with higher doses of vitamins D or B12 or less iron. But unless you have a poor appetite or have conditions that keep you from eating a healthy diet, you probably don't need them.
1. Iron. Iron deficiency is the most common nutritional deficiency worldwide and is one of the leading factors contributing to the global burden of disease. Iron deficiency can also lead to anemia, a blood condition that results in fatigue, weakness, dizziness, and low immune support.
Taking a blood test is the best way to tell if you are nutritionally deficient and which supplements you may need. You can either go to your doctor or get one shipped to your door from health and wellness testing companies like EverlyWell or LetsGetChecked.
Malnutrition is often due to one or more of the following factors: inadequate food intake; food choices that lead to dietary deficiencies; and illness that causes increased nutrient requirements, increased nutrient loss, poor nutrient absorption, or a combination of these factors.
Calcium and Vitamin D:
Adults over the age of 70 need more calcium and vitamin D because they help maintain bone health. Choose calcium-rich foods and beverages and aim to eat three servings of low-fat or fat-free dairy products every day.
Unique Needs for Ages 60+
Focus on the nutrients you need, including potassium, calcium, vitamin D, dietary fiber, and vitamin B12.
Vitamin B1 (Thiamine)
Vitamin B1 deficiency can cause heavy and tired legs after running, muscle cramps, fatigue, and odd sensations in your legs and feet. Some foods rich in vitamin B1 include whole grains, vegetables, legumes, milk products, and meat.
Possible culprit: A vitamin or mineral deficiency
One possible reason for feeling tired, anxious, and weak is having low levels of iron, vitamin D, or B12. Many experts believe that a significant percentage of the U.S. population is deficient in vitamin D.
More than 1 in every 3 Australian adults has mild, moderate or severe vitamin D deficiency. The Australian government publishes recommended dietary intakes (RDIs) for all vitamins. Babies, children, teenagers and adults aged 19–50 years should have 5μg (micrograms) of vitamin D per day.
Alarming new evidence from Curtin University has shown that up to 95 per cent of Australians have a low intake of vitamin D, which has serious implications for both our physical and psychological health especially as we move into winter.
Calcium deficiency is a common problem in Australia and, unfortunately, it's a tough one to spot. Calcium is more than just the building block for healthy teeth and bones.
Vitamin B6
Along with calcium and vitamins D and B12, vitamin B6 makes the NIA's list of nutrients that older adults sometimes need to boost. Vitamin B6 helps protect nerves and form red blood cells.
CVS Health Spectravite Adult 50+
This generic multivitamin can be found at any CVS store and offers more than 125% of your daily value of vitamin D. It also has 22% of your calcium, making it an essential pick for adults older than 70 (who need far more calcium and vitamin D than their younger counterparts).
Your body needs vitamin D so that it can absorb calcium to promote bone growth and maintain strong bones and teeth. The average adult needs 600 International Units (IU) of vitamin D each day. Older adults (ages 70 and older) need 800 IU each day.
To combat lower extremity weakness in your legs consider participating in daily exercise and a healthy diet. Elevate your legs: Poor circulation can put pressure onto your leg and affect the bodies lower extremities. When the legs and feet are elevated 6 – 12 inches above the heart, it relieves pressure from the legs.