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Essential Vitamins and Supplements for Whole Senior Health

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Reduced appetite and poor nutrient absorption can influence your nutritional needs as you grow older. Although food is the best source to incorporate essential vitamins in your diet to prevent age-related disorders and poor health, some seniors may not be able to consume a balanced, nutritious diet.

That’s when you may need supplements to meet your nutritional needs. For instance, NMN supplements may help with age-related health issues as you get older, along with other essential vitamin supplements.

In this article, we’ll talk about essential vitamins and supplements for whole senior health to ensure a happy and healthy life.


Calcium is crucial for your bone health, especially as you age. As women age, they are at a higher risk of osteoporosis. Therefore it’s essential for women as well as men to incorporate calcium in their diet to prevent bone loss.

You may even need supplements when enough calcium isn’t consumed through food.

Cheese, milk, and yogurt are excellent sources of calcium. On the other hand, if you’re vegan or consume a dairy-free diet, you can incorporate almond milk, coconut milk, white beans, and figs into your diet.

Vitamin D

Vitamin D helps your body absorb calcium, improves immune function, prevents premature aging, and even boosts muscle mass.

Older people may be vitamin D-deficient as they avoid the sun due to the risk of skin cancer, and they usually spend more time indoors.

In this case, they will be prescribed supplements by their doctor. However, salmon, sardine, egg yolks, tuna, mushrooms, and cheese are also good sources of vitamin D.

Vitamin B12

Vitamin B12 facilitates the development and functioning of brain and nerve cells. It also helps make blood in your body. It is found in meat, fish, fortified breakfast cereals, milk, and cheese.

Individuals over 50 are usually at a higher risk of vitamin B12 deficiency, and other health conditions like atrophic gastritis can make it harder for them to absorb B12 from foods.

Therefore, it would be better for you to talk to your healthcare professional and ask them if you need vitamin B12 supplements.

Omega-3 Fatty Acids

Omega-3 fatty acids are good fats your body needs to fight inflammation and support brain and eye health. These fatty acids can potentially prevent serious conditions like Alzheimer’s and even heart diseases, and minimise the symptoms of osteoarthritis.

Sources of omega-3s are walnuts, leafy veggies, fish, flax seeds, and vegetable oils. You can also find omega-3 fatty acids supplements like fish or krill oil.


Collagen is a protein found not only in your skin but also tendons, ligaments, and muscles. As you age, your body doesn’t produce enough collagen, which leads to saggy and wrinkly skin.

Collagen supplements help with skin elasticity and wrinkles for healthy-looking skin and may also lower the symptoms of osteoarthritis.


Magnesium supports muscle and nerve function in your body and maintains blood sugar levels. It also facilitates your body in the production of protein.

Long-term conditions like poor diet, type-2 diabetes, and digestive problems like Crohn’s disease can lead to magnesium deficiency. Low magnesium levels can increase the risk of osteoporosis, high blood pressure, and heart disease.

Foods high in magnesium are pumpkin seeds, chia seeds, almonds, soy milk, cashews, peanuts, and spinach.

If you have concerns about your health, please consult your doctor.

Photo by Scott Warman on Unsplash

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