Common Vitamin and Mineral Deficiencies in Seniors

About Tori Thurmond

Tori Thurmond combines her creative writing background with her marketing experience in her role as the Content Specialist at Brookdale. When she's not writing, she's probably spending time with her two cats or knitting.

Listen to audio version

It can be challenging to make sure you’re getting all of the nutrients you need in a day to help your body stay healthy and strong. As we age, meeting nutritional goals can become more difficult due to things like loss of appetite, taking certain medications that may hinder the body’s ability to absorb nutrients and gastrointestinal tract and oral health changes, but proper nutrition is a key factor to encouraging healthy aging.

Here are some common vitamin deficiencies seniors often deal with and ways to help combat them.

Calcium

Calcium is a mineral that generally helps maintain strong bones and muscle function. The recommended amount of calcium for adults over the age of 71 is about 1,200 mg a day. Individuals who do not consume enough calcium may be at risk for decreased bone density, increased falls and fractures and an increased chance of osteoporosis. Foods to include more of in your diet to help aid your calcium intake include cow’s milk, yogurt, spinach and broccoli.

Magnesium

Magnesium is a mineral that can help regulate blood pressure and glucose levels. The daily recommended magnesium intake for women over the age of 51 is around 320 mg and around 420 mg for men over 51. Similarly to calcium deficiencies, a magnesium deficiency can lead to osteoporosis but it can also cause insomnia and diabetes. You can incorporate more magnesium into your diet by eating more whole grains, leafy greens and legumes. Dark chocolate is also magnesium rich, so just say you’re thinking of your magnesium intake the next time your feel like you’ve eaten too many sweets!

Vitamin D

Vitamin D is an essential vitamin for maintaining healthy bones, as it aids the body in absorbing calcium. Vitamin D can also support immune health and brain cell activity. To reach your daily recommended vitamin D goals, individuals over 70 should consume around 20 mcg. Not many foods naturally contain high levels of vitamin D, but you can consume fortified foods, like cow’s milk and tofu, where vitamin D is often added (vitamin-D-fortified foods vary by country, so make sure to check the ingredient list). However, another way you can help boost your vitamin D intake is by spending time in the sun. According to Dr. Robert Ashley, MD, one significant source of vitamin D in our bodies is our own production in the skin, which typically requires ultraviolet rays. Various factors such as latitude, skin color and time of year affect how much time an individual would need to spend in the sun to get the recommended daily dosage of vitamin D. If you decide to spend more time in the sun to boost your vitamin D intake, just make sure you use sun protection!

Vitamin E

Vitamin E can help fight off diseases and support immune system functioning. Individuals 14 years and older should consume approximately 15 mg of vitamin E daily. Without enough vitamin E, individuals may experience muscle pain or weakness, difficulty with coordination or walking and visual disturbances. Luckily, vitamin E is present in a wide variety of foods such as certain cooking oils, avocado and raw red sweet pepper. High doses of vitamin E have been linked to a delay in the progression of Alzheimer’s disease by some studies, and some studies suggest it could improve symptoms of nonalcoholic fatty liver disease. However, please consult your doctor before implementing extra vitamin E into your diet.

Vitamin C

Vitamin C is a vitamin that allows for protein absorption, aids in wound healing and contains antioxidants that aid in fighting disease. Without enough Vitamin C (about 90 mg for men 19 years or older and about 75 mg for women), individuals may experience joint pain and a weakened immune system. Brightly colored fruits and vegetables like citrus, bell peppers, kiwis and tomatoes are the best sources of vitamin C.

Vitamin B6

Vitamin B6 can help to increase cognitive function and, similarly to vitamin C, allow for protein absorption. Women 51 years and older need approximately 1.5 mg daily, and men over the age of 51 need slightly more vitamin B6 every day, with the recommended dose of around 1.7 mg. Foods that may help you boost your vitamin B6 intake include potatoes, fish, sweet potatoes and other starchy vegetables.

_{The above content is shared for educational and informational purposes only. You must consult your doctor before beginning any diet, exercise, or fitness program, taking any additional or discontinuing any existing medications, or acting on any content on this website, especially if you have a medical condition. The content is not intended to be a substitute for professional medical advice, diagnosis or treatment. Never disregard professional medical advice or delay in seeking it because of something you have read on our site.}