Best Supplements for Older Adults

Getting old is a natural process but maintaining a healthy lifestyle simultaneously becomes challenging for many older adults. Aging is an inevitable phenomenon that brings with it certain challenges such as hearing loss, muscle loss, refractive errors and cataracts, irritability, fatigue, fragile bones, joint pain, memory disabilities, difficulty in maintaining social connections and deficiencies in calcium, vitamin D, vitamin B12, iron, magnesium among others. Furthermore, older people may not get enough minerals and vitamins from their diet alone which is when supplements play an important role in preventing nutrient deficiencies. Supplements for older adults are known to provide missing nutrients in the human body. Still, they should only be taken after consulting a medical professional to avoid unwanted side effects or any drug interactions.

Why Supplements Are Important for Older Adults

Aging is characterised by physiological, pathological and psychological changes in a person’s body. It also causes a decline in several body functions, such as decline in cognitive functions, delayed recovery from injuries, poor wound healing capacity, lower intestinal absorption, impaired nutrient metabolism resulting in depleted energy levels and increased risk of osteoporosis (a bone disease that develops when bone mineral density and bone mass decreases, or when the quality or structure of bone changes) and sarcopenia (a musculoskeletal disease in which muscle mass, strength, and performance are significantly compromised with age) with other age-related changes. 

Dietary supplements are taken by people across ages to lower health- related risks and maintain a healthy lifestyle. They come in many forms such as capsules, pills, gels, tablets, liquids or extracts. They contain essential amino acids, vitamins, and minerals and help fill nutritional gaps in older adults’ diets. Although helpful for maintaining health, supplements should never be considered an alternative to natural sources of food but a complementary addition to the diet. They’re designed to address nutritional deficiencies to support overall well-being and should especially be considered during old age along with appropriate low-intensity exercise workouts and a well-balanced diet.

10 Best Supplements For Older Adults

1. Vitamin D: 

Found in tuna fish, sardines, salmon, cod liver oil, and dairy products, vitamin D is an essential nutrient that older adults can consume from natural sources or supplements to prevent its deficiency. It is a fat-soluble vitamin that helps the body absorb phosphorous and calcium, both of which are crucial for building bones and reducing the chances of osteoporosis in older age. The recommended dietary allowance of vitamin D for adults aged 50–70 years is 600 IU daily which can be supplemented through vitamin D capsules along with a balanced diet.

2. Vitamin C:

• Vitamin C, also called ascorbic acid, has various properties such as protecting cells and maintaining bones, cartilage and skin,  along with significant wound healing effects. Vitamin C supplements for older adults crucially play an important role in managing oxidative stress and inflammation levels and help prevent chronic diseases.

• It is mostly found in citrus fruits such as oranges, limes, peppers, strawberries, broccoli, black currents and Brussels sprouts. For adults 50 and above, the Recommended Dietary Allowance of vitamin C is 80 mg per day for men and 65 mg per day for women which can be fulfilled by incorporating fruits, vegetables and vitamin C capsules in the diet.

3. Omega 3: 

For older adults, omega-3 capsules may help reduce the risk of cardiovascular diseases and lower bad cholesterol or triglyceride levels. However, it is recommended to consult a doctor if you have other underlying conditions such as hypothyroidism or Type 2 diabetes. While obtaining omega-3s from fatty fish and selective plant sources is not feasible for everyone due to socio-economic barriers, opting for an omega-3 supplement offers a more efficient alternative.

4. Collagen: 

Despite being an abundant naturally produced protein in the body, collagen’s production rapidly declines as you age leading to signs of aging such as wrinkles and loose skin. Studies suggest that collagen supplements may be beneficial for older adults as they promote skin elasticity, improve bone health and improve hydration levels in the body. Moreover, collagen is one of the best supplements for older adults because it helps support joint health by enhancing the quality of ligaments and tendons and reduces joint pain and soreness.

5. Vitamin B6:

Pyridoxine (vitamin B6 ) is a water-soluble vitamin. Older adults must include it in their diet because vitamin B6 is essential for several enzymatic reactions. It is also required for nutrient metabolism including carbohydrates, fats, and proteins. The recommended dietary allowance of vitamin B6 per day for women and men is 1.9 mg per day. Among older adults, vitamin B6 helps prevent anaemia, supports cognitive health, helps reduce skin inflammation, and strengthens immunity.

6. Probiotics: 

Probiotics are known to have potent components which help modify gut microbiota composition for good gut health (eradicating problems such as diarrhoea and irritable bowel) and may also boost immunity resulting in a lower risk of infectious diseases because of harmful bacteria like clostridia and bacteroids in older adults.

7. Zinc: 

Zinc plays a pivotal role in maintaining biological, biochemical and immune functions in the elderly. It is one of the most vital nutrients for older adults.  Zinc deficiency in older adults can cause serious health risks such as poor cognition, immunity and wound healing and also deplete energy stores. Hence, zinc supplementation is vital for healthy ageing and proper cell functioning.

8. Calcium: 

According to endocrinologist Dr Robert Wermers, the ability to maintain calcium balance worsens and bone loss accelerates after 50 years of age. The risk of fracture also increases with older age. Several studies have shown that calcium combined with daily doses of  vitamin D reduces fracture risk and increases bone density. Thus, calcium intake through supplements should be considered if the RDA of calcium is not fulfilled via natural food sources. The RDA of calcium intake for adult men and women >60 years is 1,000 and 1,200 mg per day respectively.

9. Vitamin B12: 

Cobalamin, a water-soluble vitamin is important for nerve function, RBC production, and cognitive health. Deficiency of vitamin B12 is common among older adults due to decreased absorption levels or vegetarian food preferences, which further lead to depression, poor cognition, pernicious anaemia, and weak nerve function. The recommended dietary allowance of vitamin B12 among the elderly is 2.2 micrograms daily, but it can only be obtained from animal dietary sources because it lacks in plant sources. That's why vitamin B12 supplements are often required, especially for those on vegetarian or vegan diets.

10. Fibre:

Fibre as a supplement for older adults not only keeps your gut healthy but also defends the body from strokes, lowers blood sugar and manages cholesterol levels in older people. The recommended daily allowance of fibre in older women is 21 grams per day while men need approximately 30 grams per day. 

Steadfast Nutrition’s Tri Fibre contains Resistant Maltodextrin, Inulin, and Partially Hydrolysed Guar Gum, which help improve colon health, manage cholesterol, and maintain healthy bowel movement.  Steadfast Nutrition’s Tri Fibre does not contain any artificial additives. It is tasteless, odourless, and colourless in nature. It is 100% water-soluble fibre and can be taken on its own or added to any of your favourite drinks or meals. It can also be added to hot dishes because of its heat-resistant properties, making it one of the best supplements for older adults.

How to Choose the Best Supplements for Your Needs

• The Indian supplement market is rife with low-quality and adulterated products. It is important to choose supplements that offer quality, safety and efficacy according to your health condition.
• Furthermore, selecting the best multivitamin tablets and mineral supplements for senior citizens can be an overwhelming task since the market is flooded with products but it is imperative to choose all your supplements from a reputed brand like Steadfast Nutrition.
• Steadfast nutrition promises, quality and safety in all their products. Steadfast Nutrition’s wellness, energy, daily essentials and amino acid range is your go-to option if you want superior supplements for older adults as well as other people across ages. These supplements are heavy metal, steroid and preservative free and offer what they claim!

Conclusion:

Overall, integrating supplements for healthy aging with a well-balanced diet and active lifestyle can help prevent age-related health risks and promote overall well being. However, It is important to consult a registered dietician or your professional healthcare provider to assess your needs according to underlying conditions to avoid repercussions and fulfil nutritional gaps.