Nutrition is important at every stage of your life, and as you get older, it becomes even more crucial. Good nutrition not only makes you feel better but can also help prevent certain conditions (such as osteoporosis) and lower your risk of others. But as your body and lifestyle change, your nutritional supplements do, as well.
Older adults need fewer calories and require more protein in their diets. Some common life and health situations, such as living alone, living with arthritis, or mobility issues, can affect your ability to cook for yourself, too.
All these factors come together to make getting the right nutrition a challenge. While a varied and healthy diet is the bedrock on which to build, food supplements can be an essential part of a comprehensive dietary plan.
What is a Food Supplement?
“Food supplement” is a friendlier, less clinical name for what we used to call “dietary supplements.” Food supplements include a wide array of products intended to boost your intake of nutrients.
While most people are familiar with things such as multivitamins, food supplements also include herbs and other botanicals, amino acids, antioxidants, enzymes, and even animal extracts such as fish oil. Food supplements come in many different forms, from tablets and capsules to food products like energy or protein bars and drinks.
What to Look for in a Dietary Supplement
While the FDA does regulate dietary supplements, they’re considered food and don’t have to undergo the same scrutiny as medications. Companies have to ensure that their products are safe, that they contain the substance(s) listed on the label, in the amount indicated, and that the product has proper packaging. That’s about as far as FDA oversight goes — and it means that while there are many great supplements for older adults, it’s important to do your homework before buying.
Things to Keep in Mind When Shopping for Food Supplements
Don’t assume that “natural” means it’s safe. Some supplements can interact with prescription or over-the-counter medications. Some can be unsafe if taken in the wrong dosage, or for people with certain medical conditions. Always talk to a doctor before starting a new supplement.
Read the label. Supplement labels should specify:
- The supplement’s name
- A list of all ingredients, including everything from the active ingredient to fillers and binders
- The amount of active ingredient(s)
- Serving size
- Contact information (name, address, and telephone number) for the manufacturer
The best dietary supplements will also display a seal of approval from the United States Pharmacopeia (USP), NSF International, or ConsumerLab.com. These three organizations provide quality control for the food supplement industry.
If it sounds too good to be true, it probably is – supplements that make outrageous or overly-technical sounding claims should make you suspicious. Some supplements are allowed to make more general health claims, such as “supports a healthy immune system” or “promotes heart health,” but they should never claim to cure or treat.
And any health claim should be followed by “This statement has not been evaluated by the Food and Drug Administration. This product is not intended to diagnose, treat, cure, or prevent any disease.”
What Vitamins are Good for Older Adults?
So, what is the best vitamin for someone over 60? There’s no one-size-fits-all answer, but some of the best supplements for older adults include:
- Vitamin D - Although our bodies make vitamin D from sunlight, it may be difficult for older people to get enough sun. Eating foods high in vitamin D (fatty fish, milk products) can help, but if you’re still not getting enough D, a supplement is a viable option. Vitamin D is essential for a robust immune system and works with calcium to keep bones healthy.
- Calcium - Calcium does more than ensure healthy bones. It’s also essential for proper muscle function — including your heart muscle — and plays a role in blood clotting. Talk to your doctor before taking a calcium supplement, though; calcium can interact with many prescription drugs, including blood pressure medications.
- Vitamins B6 and B12 – Both B6 (pyridoxine) and B12 (hydroxocobalamin) contribute to healthy red blood cells. B12 is also vital for healthy nerve function.
Talk to Your Doctor About Supplements
Because some supplements can interact with medications, it’s especially important to discuss them with your doctor before starting a new supplement or changing your dosage. Even if you’re not taking medication, some supplements are unsuitable for people with certain conditions. Your doctor may even recommend specific supplements or brands which he or she has found to be helpful.
Learn more about supplements from the Simply Medical Vitamins.