Important Vitamins for Senior Health

Vitamins serve many important functions within our body. These naturally occurring nutrients in food help prevent many diseases, illnesses, and complications to which we may be susceptible – which is why they’re crucial to senior health.

As people age, their bodies become less efficient at absorbing some vitamins, minerals, and nutrients. The best source for vitamins is in the foods we eat. This is due, in part, because nutrient-dense foods may provide other nutritional benefits. However, it may become necessary to add vitamins to a senior’s diet through a pill, tablet, liquid, powder or in supplements.

Below you will see general information about vitamins that are considered important for seniors. Please do not add any vitamins, supplements, or minerals to your current diet until you have consulted with your physician. The vitamins you may need or not need will vary according to many factors, including your age, sex, physical health, and your current medications.

Ideal Vitamins for Senior Health

Vitamin A

Benefits: Important for vision, and the immune system. Also helps many organs work properly.

Food sources: Meat, poultry, fish such as salmon, dairy products. Also in fruits such as cantaloupe, apricot, and mangoes; green leafy vegetables; and other green, orange, and yellow vegetables such as broccoli, carrots, and squash. Can also be found in fortified cereals.

Vitamin B1 (thiamine), B2 (riboflavin)

Benefits: B1 and B2 play a role in cellular energy production and healthy functioning of the nervous system, making them important vitamins for senior health.

B1 food sources: Meat (especially pork) and fish, whole grains and some fortified breads, sunflower seeds, wheat germ, cereals and pastas.

B2 food sources: Eggs; organ meat (such as liver and kidneys), lean meat, and green vegetables like asparagus and broccoli.

Note: There are eight different types of B vitamins. Each has its own recommended dietary intake, which will vary by individual.

Vitamin B3 (niacin)

Benefits: Lowers LDL cholesterol (bad cholesterol) and increases HDL cholesterol (good cholesterol), lowers triglycerides, boosts brain function, and improves skin function. It is also necessary for the proper function of the digestive system; it helps convert food into energy.

Food sources: Poultry, tuna, salmon, peanuts, brown rice, peanuts, and lentils.

Vitamin B6 (pyridoxine)

Benefits: Improved immune system function, benefits central nervous system, helps turn food into energy, hemoglobin production (part of red blood cells that carry oxygen). B6 deficiency is uncommon.

Food sources: Found in a wide variety of foods—fish, beef liver, potatoes, eggs, and other starchy vegetables.

Vitamin B12

Benefits: Helps with red blood cell formation and the prevention of anemia. May also promote bone health, and has been linked to the prevention of macular degeneration – an eye disease that affects central vision. Other possible benefits are an improvement of moods and symptoms of depression, and may provide an energy boost.

Food sources: There are no plant-based sources for this vitamin. If you are a vegan or vegetarian, you should take B12 supplements.

Dietary sources include fish, poultry, red meat, eggs, and milk products.

Past the age of 60, the risk of B12 deficiency increases.

Vitamin C

Benefits: As an antioxidant that helps protect cells from damage, Vitamin C is one of many crucial vitamins for senior health. It also helps the body in the production of collagen (a protein that helps wounds heal), and improves the body’s ability to absorb iron from plant-based foods. Does not prevent colds, but there is some evidence it will shorten the duration of a cold.

Food sources: Fresh fruits and vegetables—particularly citrus fruits, red and green peppers, kiwi, broccoli, strawberries, cantaloupe, baked potatoes, and tomatoes. Some food and beverages are fortified with vitamin C.

Vitamin D

Benefits: Aids in the prevention of osteoporosis (when bones become brittle from loss of tissue), and may aid in the prevention of heart disease. Some research shows it plays a role in regulating mood and warding off depression. Many physicians recommend vitamin D supplements for people over 60.

Food sources: It can be absorbed from sunlight through the skin, but sun exposure presents a heightened risk of skin cancers for seniors. Other sources include fatty fish such as salmon, sardines, canned tuna, cod liver oil, egg yolks, mushrooms, and fortified foods.

Vitamin E

Benefits: Another antioxidant that boosts the immune system. Its deficiency is rare in healthy people. Deficiencies are more likely to occur in people with diseases like Crohn’s disease or cystic fibrosis.

Food sources: Vegetable oils like wheat germ, sunflower, safflower, corn, and soybean. Almonds are a good source, as are peanuts, hazelnuts, and seeds like sunflower seeds. Green leafy vegetables like spinach and broccoli are also good sources.

Vitamin K

Benefits: Makes the blood clot, and may help maintain bone health.

Food sources: Green leafy vegetables, as well as Brussels sprouts, broccoli, cauliflower, and cabbage. Other sources include fish, liver, meat, eggs, and cereals.

Note: Most people do not need a vitamin K supplement unless their body is not absorbing it properly.

Nutrition is key to seniors’ health. For more tips on senior nutrition, visit our Health & Wellness blog.