The Best Supplements & Vitamins For Elderly People

Supplements and vitamins for the elderly

It is not always easy to ensure we get the right amount of nutrients in our diet, which can cause vitamin deficiencies. These deficiencies can lead to health conditions if we are missing vital nutrients on a long-term basis, so some older adults who struggle to eat enough – or who require additional nutrients to manage health conditions – may need to take supplements to counteract this. Here, we are taking a look at why supplements are so important, why they are beneficial for older adults, the essential vitamins and minerals older adults need, how to choose the right supplements, how to incorporate supplements into your daily routine, when you should speak to healthcare professionals, potential risks to consider, and how home carers can help ensure older adults get the nutrition they need. At Home Instead, our aim is to help people age positively and in place by bringing expert care to their home. For nearly 20 years, we have been providing the highest standard of care, and creating industry-leading training programmes for our Care Professionals that are accredited by nursing and medical professionals. Today, we are the world’s largest global domiciliary care network, supporting over 100,000 older adults with personalised, tailored care at home. So whatever questions you have about supplements for older people, we can help.

Why are supplements and vitamins important for older people?

Older people may find their bodies do not absorb nutrients as effectively as they once did, and they may have increased nutritional needs due to health conditions and general frailty. As a result, risk of nutrient deficiencies rises due to factors such as changes in digestion, certain dietary restrictions, and changes in appetite. A reduced appetite can occur as a result of health issues, hormonal changes, digestive issues, dental problems and more.Some of the most common nutritional deficiencies include vitamin D, calcium, vitamin B12, and iron, which are all important for bone health, energy production, immune function and more. When these nutritional needs cannot be met with food alone, then supplements could help to fill these gaps. Supplements come in several forms, including tablets, capsules and liquids, and are designed to provide helpful doses of key nutrients we should be getting in our diet, but may be missing. This is extremely important in the care of older adults, particularly if they are not getting enough of a particular vitamin that could contribute to the healing of a health condition, or could boost their immunity in order to fight off infections. For the younger population, nutrient needs differ depending on the person, their health, daily diet, fitness, genetics and more. While older adults may require the same personalisation when it comes to their nutrient intake, they may also need additional supplements designed for the needs of this age group.

What supplements and vitamins are recommended for older people?

The supplements an older person takes should be directed by their doctor or the healthcare provider who is recommending any treatments for specific health conditions. Supplement recommendations will vary for each person, but generally the essential vitamins and minerals needed for older people include: 

Calcium

Calcium is important for older adults as their risk for bone density issues, such as osteoporosis, can increase with age. Calcium can help to maintain strong bones and teeth, regulate muscle contractions (including the heartbeat), and can help blood to clot normally. Many people know you can find calcium in milk, but it is also present in cheese, yoghurt, leafy vegetables, nuts and more. Keep in mind, sometimes too much calcium can lead to stomach pain and diarrhoea, so speak to your GP before starting to take a new supplement in case this exacerbates any current health issues. You should only take calcium if your doctor tells you to, so always speak to them first. The NHS recommends adults aged 19 and over need 700mg of calcium each day.

Vitamin D 

Vitamin D supplements can be beneficial for older adults as they help to maintain strong bones by assisting with calcium absorption. This can reduce the risk of fractures and osteoporosis, which are both common in older people, particularly if they experience a fall. In addition, vitamin D can support immune function, so it can offer protection against illness.Vitamin D usually comes from the sun, so most people in the UK are deficient in it due to a lack of sun exposure. For this reason, getting out in the sun (safely) as much as possible is helpful. You can also absorb vitamin D from foods like fish, eggs, yoghurt and fortified breakfast cereals, but older people may struggle to get enough through diet alone. In the UK, the NHS recommends everyone over the age of 1 year old should take a daily vitamin D supplement during autumn and winter, and this should be 10 micrograms (written as mcg) a day. Sometimes instead of micrograms, the amount of vitamin D in supplements is shown in International Units (IU), and 10 micrograms is the equivalent of 400 IU. If you are in any doubt about how much you should be taking, speak to your doctor. 

Iron 

Iron supplements can help older people to tackle iron deficiency, known as anaemia. A lack of iron can cause lower energy levels and fatigue, as iron is vital for producing red blood cells that carry oxygen around the body.  Iron supplements can help to enhance overall vitality, cognitive function and physical health of older adults who may not be getting enough in their diet. Iron deficiency can also indicate underlying health issues, so older adults should be checked by a doctor if they suspect they have anaemia. You can up your iron intake by eating more red meat, pulses, beans, eggs, dark green leafy vegetables, tofu and more. If taking supplements, it is recommended both men and women aged 50+ take around 8.7mg a day, and watch for side effects of high iron doses, including constipation, nausea, vomiting or stomach pain. Always check with your GP before changing your diet to include a significant amount of red meat in case this could affect any other health concerns.

Vitamin B12 

Vitamin B12 is essential for nerve function, energy production and cognitive decline, but older adults may find they have more trouble absorbing this vitamin from food, and may require supplements to get enough. You can get vitamin B12 by eating foods like fortified cereals, fish, meat and eggs. Those aged between 19 and 64 are recommended by the NHS to take around 1.5 micrograms of this vitamin a day, but always speak to your doctor first, particularly if you are already taking medication to help with acid reflux, as this can impact the absorption of vitamin B12. Those over the age of 64 should also consult their doctor, who may recommend an amount tailored to their specific needs. 

Magnesium 

Magnesium supplements can benefit older adults by supporting bone health, cardiovascular function, muscle function, nerve function and healthy blood pressure. Magnesium is also known to improve sleep quality, so it could be helpful for older people who struggle to get adequate sleep at night. A magnesium deficiency can lead to things like sleep disorders and even cognitive disorders, so this may be an important supplement to take provided your GP has recommended the correct dosage. We all consume magnesium in drinking water, but you can also get this from nuts, seeds, legumes, whole grains and more. If you believe you could benefit from magnesium, you can take supplements according to your doctor’s guidance. They will usually recommend men aged 19 to 64 years old take around 300mg of magnesium and women of the same age group take around 270mg. If you are over 64 years old, speak to your doctor about how much magnesium they would recommend for your needs.  

Fibre Supplements 

Fibre supplements can help older people to improve their digestive health, prevent constipation and support regular bowel movements. Fibre can also help to maintain a healthy weight by keeping you fuller for longer, lower cholesterol levels, and regulate blood sugar to reduce diabetes risk. There is evidence to suggest fibre can also help with brain function; one study found that a daily fibre supplement helped to improve brain function in subjects over 60 years old in just 12 weeks, so this is certainly something to consider getting more of as you age. You can usually get adequate fibre from things like fruits, vegetables, whole grains and more. If not, you can take supplements according to your doctor’s instructions, and it is recommended men over 51 take 22g a day, while women over 51 take 28g a day. 

Probiotics 

Probiotic supplements are live microorganisms with a number of health benefits. They can be extremely helpful for older adults as they promote a healthy gut microbiome, which can improve digestive health and enhance nutrient absorption for other vitamins. Probiotics have been known to support immune function, reduce gastrointestinal issues and help to manage symptoms of irritable bowel syndrome (IBS) and other digestive disorders.You can get probiotics from fermented foods like kefir, sauerkraut and kimchi, but if these are not part of your everyday diet, you can also take supplements to help increase the amount of ‘good’ bacteria in your gut. Always speak to your doctor about this before changing your diet to include more probiotics, or before starting probiotic supplements.

How can older people incorporate supplements into their daily routine? 

Older people can incorporate dietary supplements into their routine by establishing a schedule so they never miss a dose. Some tips for doing this may include taking your supplements with meals to enhance absorption and minimise potential stomach discomfort, using a pill organiser to help manage multiple supplements and remind you to take them, and integrating supplements into your daily routine, like setting an alarm to take them at a specific time, to reinforce consistency. 

How can caregivers support older adults with their supplements? 

Caregivers can support older people in taking their daily supplements by: 

• Helping them to establish a consistent routine
• Using pill organisers to ensure the correct dosage and timing
• Setting reminders or alarms 
• Ensuring supplements are taken with meals if required 
• Keeping a record of supplement intake
• Monitor for any adverse reactions
• Helping navigate issues such as reduced appetite or difficulty swallowing
• Coordinate with healthcare providers to adjust supplements as needed

At Home Instead, our home care offering aims to help older adults retain independence by ensuring they stay as healthy as possible, and supplements can be a great way to improve their overall health and wellbeing. Our Care Professionals are the best of the best, and highly trained to deliver the services you need. No matter what type of home care you are looking for, we can provide a tailored service that suits you or your loved one. We’re an award-winning home care provider and part of a worldwide organisation devoted to providing the highest-quality relationship-led care for older people in their own homes. Arranging care for yourself or your loved one shouldn’t be stressful, so whatever questions you would like answered, feel free to reach out to the Home Instead team to discuss your needs.