Vitamins and dietary supplements for the elderly: maintaining health

Vitamins and dietary supplements for the elderly: maintaining health

I. Changes in the body with age and increased need for nutrients

Acting is a complex and multifaceted process, accompanied by a number of physiological changes that affect the assimilation and need for nutrients. Understanding these changes is a key factor in determining the need to receive vitamins and dietary supplements in the elderly.

A. Physiological changes affecting the need for nutrients:

1. Reducing the function of the gastrointestinal tract:

   • Reducing the secretion of hydrochloric acid (hypochlorhydria): Reduces the absorption of vitamin B12, iron, calcium and other minerals necessary to maintain bone health, hematopoiesis and nervous system. A decrease in acidity contributes to the propagation of pathogenic bacteria in the intestines, which also worsens the absorption of nutrients.
   • Reducing intestinal motility (slowdown in peristalsis): Leads to constipation and deterioration of the absorption of nutrients. A longer stay of food in the intestines can contribute to the development of dysbiosis.
   • Reducing the activity of enzymes: Reduces the body’s ability to split complex carbohydrates, proteins and fats, making their assimilation. For example, a decrease in lactase can lead to lactose intolerance.
   • Atrophy of the intestinal mucosa: Reduces surface area available for suction of nutrients.

2. Reducing the function of the kidneys:

   • Reducing the speed of glomerular filtration (SKF): It worsens the excretion of metabolism and drugs, and also affects the balance of electrolytes and vitamin D. The risk of overdose with water -soluble vitamins increases, especially in the presence of concomitant kidney diseases.
   • Reducing the ability to reabsorption: Increases the losses of the necessary substances, such as calcium and phosphorus, with urine, which can contribute to the development of osteoporosis.

3. Changes in the composition of the body:

   • Reducing muscle mass (sarcopenia): Reduces metabolism and increases the need for protein and some vitamins involved in protein metabolism (for example, vitamin B6). Sarcopenia is associated with an increased risk of falls, fractures and a decrease in the quality of life.
   • Increase fat mass: Changes hormones metabolism and affects sensitivity to insulin, which can contribute to the development of type 2 diabetes and other metabolic disorders. Some vitamins, such as vitamin D, accumulate in adipose tissue and can be less affordable for use by the body.
   • Reduced water content in the body: Increases the risk of dehydration and affects the concentration of water -soluble vitamins and minerals in the blood.

4. Changes in the immune system (immunostation):

   • Reducing the activity of immune cells: Increases susceptibility to infections and reduces vaccination efficiency. Some vitamins and minerals, such as vitamin C, vitamin D and zinc, play an important role in maintaining the function of the immune system.
   • Low degree chronic inflammation (Inflammaging): It is associated with an increased risk of developing chronic diseases, such as cardiovascular diseases, diabetes and cancer. Some antioxidants, such as vitamin E and selenium, can help reduce inflammation.

5. Changes in the nervous system:

   • Reducing cognitive functions: It affects memory, attention and other cognitive abilities. Some vitamins, such as B vitamins, play an important role in maintaining the function of the nervous system.
   • Reducing the sensitivity of taste receptors and smell: Leads to a decrease in appetite and a deterioration in nutrition.

6. Hormonal background violation:

   • Reducing the level of estrogen in women (menopause): Increases the risk of osteoporosis and cardiovascular diseases.
   • Reducing the level of testosterone in men (Andropauza): It affects muscle mass, bone density and libido.
   • Violation of the regulation of the level of the hormone DHEA: Reduces immunity and energy level.

B. Factors that increase the risk of nutrient deficiency in the elderly:

1. Chronic diseases:

   • Diabetes: It affects glucose metabolism and increases the need for vitamins of group B, chrome and magnesium.
   • Cardiovascular diseases: Increase the need for antioxidants such as vitamin C and vitamin E, and in group B vitamins, which help reduce homocysteine ​​levels.
   • Osteoporosis: Increases the need for calcium, vitamin D and vitamin K.
   • Kidney diseases: Affect vitamin D metabolism and increase the need for water -soluble vitamins, which can be lost during dialysis.
   • Diseases of the gastrointestinal tract (for example, Crohn’s disease, ulcerative colitis): Worsen the absorption of nutrients.
   • Oncological diseases: Increase the need for nutrients due to increased metabolism and side effects of treatment (chemotherapy, radiation therapy).

2. Taking drugs:

   • Diuretics (diuretics): Increase loss of potassium, magnesium and calcium.
   • Antibiotics: Destroy useful bacteria in the intestines and worsen the absorption of vitamin K and B vitamins B.
   • Proton pump inhibitors (IPP) (for example, omeprazole): Reduce the secretion of hydrochloric acid and worsen the absorption of vitamin B12, calcium, iron and magnesium.
   • Metformin (a medicine from diabetes): Can reduce vitamin B12.
   • Anticoagulants (for example, warfarin): They require control of vitamin K consumption, as it affects blood coagulation.

3. Power restrictions:

   • Vegetarianism and veganism: They can lead to a deficiency of vitamin B12, iron, zinc, calcium and omega-3 fatty acids.
   • Low -calorie diets: They can lead to a deficiency of many vitamins and minerals.
   • Diets with a limitation of salt or fats: They can lead to iodine deficiency or fat -soluble vitamins.

4. Socio-economic factors:

   • Low income: Limits access to various and nutrient products.
   • Social isolation: Leads to a decrease in appetite and a deterioration in nutrition.
   • Limited mobility: It makes it difficult to buy and cook food.

5. Problems with teeth and swallowing:

   • Lack of teeth or dentures: It is difficult to chew food and limit the choice of products.
   • Dysphagia (violation of swallowing): Increases the risk of aspiration and worsens nutrition.

6. Cognitive disorders (for example, dementia):

   • Forgetfulness: It makes it difficult to plan for power and intake of vitamins and dietary supplements.
   • Reduced appetite: Leads to insufficient food consumption.

II. The main vitamins and minerals necessary for the elderly

Determining the specific needs for vitamins and minerals is an individual task that requires consultation with a doctor. However, some nutrients are especially important for maintaining the health of the elderly.

A. Vitamin D:

1. Role in the body:

   • Regulates the level of calcium and phosphorus in the blood: It is necessary to maintain the health of bones and teeth.
   • Participates in the functions of the immune system: Helps fight infections.
   • Supports muscle function: Improves strength and balance.

2. Causes of deficiency in the elderly:

   • Reducing the synthesis of vitamin D in the skin under the influence of sunlight: With age, the skin loses its ability to effectively synthesize vitamin D.
   • Reduced consumption of vitamin D with food: Vitamin D is contained in a limited number of products (for example, oily fish, egg yolks, enriched products).
   • Violation of the assimilation of vitamin D in the intestines: It is associated with diseases of the gastrointestinal tract.
   • Violation of vitamin D metabolism in the liver and kidneys: Associated with age -related changes and diseases of these organs.

3. The consequences of the deficit:

   • Osteoporosis and fractures: A decrease in bone density increases the risk of fractures, especially the neck of the thigh.
   • Muscle weakness and fall: The deterioration of strength and balance increases the risk of falls.
   • Reducing immunity and increased susceptibility to infections: Violation of the function of the immune system makes elderly people more vulnerable to infections.
   • Increasing the risk of cardiovascular diseases, diabetes and some types of cancer: Vitamin D deficiency is associated with an increased risk of developing these diseases.

4. Recommended dosage:

   • The recommended daily dose of vitamin D for the elderly is 800-2000 IU (international units). The exact dosage should be determined by the doctor on the basis of blood test (level 25-hydroxyvitamin D).

5. Sources:

   • Sunlight: It is recommended to spend 15-20 minutes a day in the sun, especially in the summer months.
   • Fat fish (salmon, mackerel, tuna, sardines): Contains vitamin D3 (cholecalciferol).
   • Egg yolks: Contain a small amount of vitamin D3.
   • Enriched products (milk, yogurt, juices, cereals): Often enriched with vitamin D.
   • Vitamin D (D3 or D2) additives: Vitamin D3 is better absorbed than vitamin D2.

B. Vitamin B12 (cobalamin):

1. Role in the body:

   • Participates in the formation of red blood cells (red blood cells): It is necessary to prevent anemia.
   • Supports the function of the nervous system: Participates in the formation of Myelin, the shells of nerve fibers.
   • Participates in DNA metabolism: It is necessary for the growth and division of cells.

2. Causes of deficiency in the elderly:

   • Reducing the secretion of hydrochloric acid in the stomach (hypochlorhydria): Worsens the release of vitamin B12 from food.
   • Reducing the production of the internal factor of castle (Intrinsic Factor): It is necessary for absorption of vitamin B12 in the intestines.
   • Taking drugs (for example, metformin, proton pump inhibitors): Can reduce vitamin B12.
   • Vegetarianism and veganism: Vitamin B12 is mainly found in animal products.

3. The consequences of the deficit:

   • Anemia (megaloblastic anemia): Fatigue, weakness, pallor of the skin.
   • Neurological disorders: Numbness and tingling in the limbs, impaired coordination, a decrease in memory and cognitive functions.
   • Depression: Vitamin B12 deficiency can contribute to the development of depression.

4. Recommended dosage:

   • The recommended daily dose of vitamin B12 for the elderly is 2.4 μg. If there is a deficiency, a higher dose may be required. The doctor may prescribe vitamin B12 injections for more effective assimilation.

5. Sources:

   • Meat (beef, poultry, pork): Contains vitamin B12.
   • Fish and seafood: Contain vitamin B12.
   • Eggs: Contain vitamin B12.
   • Dairy products: Contain vitamin B12.
   • Enriched products (cereals, soy milk, food yeast): Often enriched with vitamin B12.
   • Vitamin B12 additives (cyanocobalamin or methylcobalamin): Methylcobalamin is considered a more bio -access form.

C. Calcium:

1. Role in the body:

   • It is necessary to maintain the health of bones and teeth: Prevents osteoporosis.
   • Participates in muscle contraction: It is necessary for normal muscle operation.
   • Participates in the transmission of nerve impulses: It is necessary for the normal operation of the nervous system.
   • Participates in blood coagulation: It is necessary for normal blood coagulation.

2. Causes of deficiency in the elderly:

   • Reducing the absorption of calcium in the intestines: Associated with age -related changes and a decrease in vitamin D.
   • Increasing calcium losses in urine: It is associated with kidney diseases and taking certain drugs (for example, diuretics).
   • Insufficient consumption of calcium with food: Limited product selection or reduction of appetite.

3. The consequences of the deficit:

   • Osteoporosis and fractures: A decrease in bone density increases the risk of fractures.
   • Muscle cramps: Calcium deficiency can lead to muscle seizures.
   • Increased blood pressure: Calcium deficiency can help increase blood pressure.

4. Recommended dosage:

   • The recommended daily dose of calcium for elderly women (over 50 years old) and elderly men (older than 70 years) 1200 mg.

5. Sources:

   • Dairy products (milk, yogurt, cheese): Are good sources of calcium.
   • Dark green leafy vegetables (broccoli, cabbage): They contain calcium, but it is not as well absorbed as from dairy products.
   • Enriched products (orange juice, tofu, cereals): Often enriched with calcium.
   • Fish with bones (sardins, salmon): Contains calcium.
   • Calcium additives (calcium carbonate or calcium citrate): Calcium citrate is better absorbed, especially with reduced acidity of the stomach.

D. Vitamin C (ascorbic acid):

1. Role in the body:

   • Antioxidant: Protects cells from damage by free radicals.
   • Participates in the synthesis of collagen: It is necessary for the health of the skin, bones and cartilage.
   • Improves iron absorption: Helps prevent iron deficiency anemia.
   • Supports the function of the immune system: Increases the activity of immune cells.

2. Causes of deficiency in the elderly:

   • Insufficient consumption of fruits and vegetables: Limited product selection or reduction of appetite.
   • Smoking: Smoking increases the need for vitamin C.
   • Chronic diseases: Some chronic diseases increase the need for vitamin C.

3. The consequences of the deficit:

   • CINGA: Bleeding gums, teeth loss, slow healing of wounds.
   • Reducing immunity and increased susceptibility to infections: Violation of the function of the immune system makes elderly people more vulnerable to infections.
   • Slow healing of wounds: Vitamin C deficiency worsens wound healing.

4. Recommended dosage:

   • The recommended daily dose of vitamin C for the elderly is 75-90 mg. Smokers need more vitamin C.

5. Sources:

   • Citrus fruits (oranges, grapefruits, lemons): Are good sources of vitamin C.
   • Berries (strawberries, raspberries, blueberries): Contain vitamin C.
   • Vegetables (pepper, broccoli, Brussels cabbage): Contain vitamin C.
   • Vitamin C additives (ascorbic acid): Available in various forms (tablets, capsules, powders).

E. Magnesium:

1. Role in the body:

   • Participates in more than 300 enzymatic reactions: It is necessary for energy metabolism, protein synthesis and DNA.
   • Regulates the function of muscles and nerves: It is necessary for the normal functioning of muscles and the nervous system.
   • Supports bone health: Participates in the formation of bone tissue.
   • Regulates blood sugar: Participates in glucose metabolism.
   • Regulates blood pressure: Helps maintain normal blood pressure.

2. Causes of deficiency in the elderly:

   • Reducing the assimilation of magnesium in the intestines: It is associated with age-related changes and diseases of the gastrointestinal tract.
   • Increase in magnesium losses in urine: It is associated with kidney diseases and taking certain drugs (for example, diuretics).
   • Insufficient magnesium consumption with food: Limited product selection or reduction of appetite.
   • Chronic diseases (for example, diabetes): Some chronic diseases increase the need for magnesium.

3. The consequences of the deficit:

   • Muscle cramps: Magnesium deficiency can lead to muscle seizures.
   • Fatigue and weakness: Magnesium deficiency can cause fatigue and weakness.
   • Increased blood pressure: Magnesium deficiency can help increase blood pressure.
   • Heart rhythm disturbances: Magnesium deficiency can lead to heart rhythm disturbances.
   • Osteoporosis: Magnesium deficiency can contribute to the development of osteoporosis.

4. Recommended dosage:

   • The recommended daily dose of magnesium for elderly men is 420 mgfor elderly women – 320 mg.

5. Sources:

   • Green sheet vegetables (spinach, cabbage): Are good sources of magnesium.
   • Nuts and seeds (almonds, cashews, pumpkin seeds): Contain magnesium.
   • Whole grain products (brown rice, oatmeal): Contain magnesium.
   • Legumes (beans, peas, lentils): Contain magnesium.
   • Dark chocolate: Contains magnesium.
   • Magnesium additives (magnesium citrate, magnesium oxide, magnesium glycinate): Magnesium citrate and magnesium glycinate are better absorbed.

F. Omega-3 fatty acids:

1. Role in the body:

   • Support for heart health: Reduce the level of triglycerides, blood pressure and risk of heart attacks and strokes.
   • Improve the function of the brain: Participate in the formation of cell membranes in the brain and improve cognitive functions.
   • Reduce inflammation: They have anti -inflammatory properties and can help with arthritis and other inflammatory diseases.
   • Support the eye of the eyes: Eyes are necessary for the health of the retina.

2. Causes of deficiency in the elderly:

   • Insufficient consumption of fat fish: Limited product selection or reduction of appetite.
   • Vegetarianism and veganism: Omega-3 fatty acids are mainly found in animal products.

3. The consequences of the deficit:

   • Increased risk of cardiovascular disease: The omega-3 deficiency increases the risk of heart attacks and strokes.
   • Reducing cognitive functions: The omega-3 deficiency can worsen memory and cognitive abilities.
   • Dry eyes: The omega-3 deficiency can cause dry eyes.

4. Recommended dosage:

   • The recommended daily dose of omega-3 fatty acids (EPA and DHA) for the elderly is 250-500 mg. In the presence of cardiovascular diseases, a higher dose may be required.

5. Sources:

   • Fat fish (salmon, mackerel, tuna, sardines): It is the best source of omega-3 fatty acids (EPA and DHA).
   • Flaxseed and linseed oil: Contain Ala (alpha-linolenic acid), which can be transformed into EPA and DHA, but this process is not very effective.
   • Walnuts: Contain Ala.
   • Omega-3 additives of fatty acids (fish oil, krill oil, vegetarian sources from algae): Fish oil is the most common source of EPA and DHA.

III. Other dietary supplements that can be useful for older people

In addition to vitamins and minerals, there are other dietary supplements that can be useful for maintaining the health of older people. It is important to remember that before taking any dietary supplements, you need to consult a doctor.

A. Probiotics:

1. Role in the body:

   • Support the health of intestinal microflora: Improve digestion, strengthen immunity and help prevent dysbiosis.
   • Improve the absorption of nutrients: Help to absorb vitamins and minerals.
   • Reduce the risk of infections: Suppress the growth of pathogenic bacteria.

2. Indications for use in the elderly:

   • Reception of antibiotics: They help restore intestinal microflora after taking antibiotics.
   • Constipation and diarrhea: They can help regulate the intestines.
   • Inflammatory diseases of the intestine (for example, Crohn’s disease, ulcerative colitis): They can help reduce inflammation.
   • Reduced immunity: They can help strengthen the immune system.

3. Choosing probiotics:

   • It is important to choose probiotics containing various bacterial strains (for example, Lactobacillus, Bifidobacterium).
   • It is necessary to pay attention to the amount of bacteria (some colony -forming units).
   • It is recommended to choose probiotics that do not require storage in the refrigerator.

4. Contraindications:

   • Immunodeficiency states.
   • Severe intestinal diseases.

B. Coenzim Q10 (COQ10):

1. Role in the body:

   • Antioxidant: Protects cells from damage by free radicals.
   • Participates in the production of energy in cells (ATP): It is necessary for the normal operation of all organs and tissues.
   • Supports heart health: Improves the function of the heart muscle and reduces the risk of heart failure.

2. Indications for use in the elderly:

   • Heart failure: It can help improve the function of the heart muscle.
   • Reception of statins (drugs to reduce cholesterol): Statins can reduce COQ10 in the body.
   • Neurodegenerative diseases (for example, Parkinson’s disease): It can help protect nerve cells.

3. Recommended dosage:

   • The recommended COQ10 dosage is 100-200 mg per day.

4. Contraindications:

   • Individual intolerance.
   • Pregnancy and breastfeeding.

C. Glucosamine and Chondroitin:

1. Role in the body:

   • Building materials for cartilaginous fabric: They help restore cartilage tissue and reduce pain with osteoarthritis.
   • Have anti -inflammatory properties: Reduce inflammation in the joints.

2. Indications for use in the elderly:

   • Osteoarthritis: They can help reduce pain and improve joint function.

3. Recommended dosage:

   • The recommended dosage of glucosamine is 1500 mg per dayHondroitina – 1200 mg per day.

4. Contraindications:

   • Individual intolerance.
   • Seafood allergies (for glucosamine obtained from crustaceans).
   • Reception of anticoagulants (caution is required).

D. Kurkumin:

1. Role in the body:

   • Antioxidant: Protects cells from damage by free radicals.
   • It has anti -inflammatory properties: Reduces inflammation in the body.
   • Improves brain function: It can help improve memory and cognitive functions.
   • Supports heart health: Reduces the risk of cardiovascular diseases.

2. Indications for use in the elderly:

   • Osteoarthritis: It can help reduce pain and inflammation in the joints.
   • Neurodegenerative diseases (for example, Alzheimer’s disease): It can help protect nerve cells.
   • Cardiovascular diseases: It can help reduce the risk of heart attacks and strokes.

3. Recommended dosage:

   • The recommended dosage of curcumin is 500-2000 mg per day. It is important to choose curcumin with the addition of piperin (black pepper extract), which improves its absorption.

4. Contraindications:

   • Individual intolerance.
   • Gallstone disease (caution is required).
   • Reception of anticoagulants (caution is required).

IV. Risks associated with taking vitamins and dietary supplements with older people

Despite the potential benefits, taking vitamins and dietary supplements can be associated with certain risks, especially in older people.

A. Interaction with drugs:

Vitamins and dietary supplements can interact with drugs by changing their effectiveness or increasing the risk of side effects.

1. Vitamin K and anticoagulants (for example, warfarin): Vitamin K affects blood coagulation and can reduce the effectiveness of anticoagulants.
2. Vitamin E and anticoagulants: Vitamin E has an anticoagulant effect and can increase the risk of bleeding while taking anticoagulants simultaneously.
3. St. John’s wort and many drugs: St. John’s wort can affect the metabolism of many drugs, reducing their effectiveness.
4. Grapefruit juice and medicine: Grapefruit juice can affect the metabolism of drugs, increasing their concentration in the blood and the risk of side effects.
5. Iron and some antibiotics: Iron can reduce the effectiveness of some antibiotics.

B. Overdose:

Reception of high doses of vitamins and minerals can lead to an overdose and development of toxic effects.

1. Vitamin A: An overdose of vitamin A can cause nausea, vomiting, headache, dizziness, visual impairment, bone pain and joints, liver damage.
2. Vitamin D: An overdose of vitamin D can cause nausea, vomiting, weakness, constipation, increasing blood calcium levels (hypercalcemia), kidney damage.
3. Iron: An overdose of iron can cause nausea, vomiting, abdominal pain, diarrhea, liver damage, to whom.
4. Calcium: An overdose of calcium can cause constipation, nausea, vomiting, an increase in blood calcium (hypercalcemia), and the formation of kidney stones.

C. Poor -quality products:

Some vitamins and dietary supplements presented on the market can be poor -quality and contain the ingredients not indicated on the label, or in insufficient quantities. This may be due to the dishonesty of manufacturers or insufficient quality control.

D. Individual intolerance and allergic reactions:

Some people may have individual intolerance or allergic reactions to certain vitamins, minerals or other ingredients that are part of the dietary supplements.

V. Recommendations for the safe use of vitamins and dietary supplements by elderly people

In order to get the maximum benefit from taking vitamins and dietary supplements and avoid potential risks, it is necessary to follow certain recommendations.

A. Consultation with a doctor:

Before taking any vitamins and dietary supplements, you need to consult a doctor. The doctor will be able to assess the state of health, determine the presence of nutrient deficits, take into account the drugs taken and develop an individual plan for taking vitamins and dietary supplements.

B. The choice of quality products:

When choosing vitamins and dietary supplements, it is necessary to give preference to trusted manufacturers and brands with a good reputation. Attention should be paid to the availability of quality and conformity certificates.

C. Compliance with dosages:

It is necessary to strictly observe the recommended dosages of vitamins and dietary supplements indicated on the label or prescribed by the doctor. The recommended dosages should not exceed, as this can lead to an overdose and development of toxic effects.

D. Accounting for drugs:

It is necessary to inform the doctor about all drugs taken in order to