Health

Two Key Vitamins for Older Adults

You probably know the importance of eating a balanced diet to help you stay healthy and energetic. But you may not realize that getting the recommended levels of two key vitamins for older adults — vitamin B12 and Vitamin D — can sometimes be difficult, even with a balanced diet. “While true clinical deficiencies are rare, older adults may sometimes have difficulty acquiring the Recommended Dietary Allowance (RDA) of these vitamins due to certain medications or physiological changes that can occur with aging,” explains UAB registered dietitian Amy Ellis MPH, RD, LD. “It’s always best to get adequate vitamins and nutrients through eating a balanced diet. But if you’ve experienced a decreased appetite or dietary changes for any reason, it’s worth having a conversation with your doctor to find out if a vitamin supplement can help you get the nutrients you need.”

Key Vitamins and What You Should Know

• Vitamin B12. This familiar vitamin has many important functions in the body, including playing a key role in the production of red blood cells, working with the B vitamin folate to make the body’s genetic material, and helping to keep levels of homocysteine under control — which may help decrease heart disease risk. Ellis says that older adults who take proton-pump-inhibitor medications to treat acid reflux — such as Prilosec or Nexium — may have difficulty absorbing vitamin B12. “That’s because these medications reduce the body’s production of stomach acid, which is needed for the vitamin to be absorbed efficiently in the intestine. However, reduced stomach acid doesn’t interfere with absorption of vitamin B12 in pill form or from fortified foods.” Other causes of vitamin B12 deficiency to keep in mind include:
  • Pernicious anemia, which interferes with B12 absorption due to a lack of a protein called intrinsic factor.
  • Atrophic gastritis, a thinning of the stomach lining that affects up to 30% of people aged 50 and older.
  • Surgery involving removal of the stomach and/or small intestine.
  • Excessive alcohol consumption.
  • Autoimmune disorders such as Grave’s disease or lupus.
  • Vegetarian diets that eliminate animal products because these are the best sources of vitamin B12.
• Vitamin D is best-known for its role in maintaining strong bones, but this powerhouse vitamin is also important for many other cellular processes in the body. Vitamin D also plays a critical role in the immune system — helping to fight colds and other illnesses. What’s more, recent research indicates that adequate blood levels of vitamin D in older adults may be important for cognitive and physical functioning. “Vitamin D is found naturally in only a few foods, including salmon and other fatty fish, but many other foods are fortified with vitamin D, including dairy products and cereals,” Ellis explains. The body also makes vitamin D using the sun’s ultraviolet rays. “The ability to synthesize active vitamin D from the sun declines with age,” says Ellis. Last year, the Institute of Medicine increased the RDA for vitamin D to 600 international units (IU) per day for adults ages 51-70 and 800 IU for those above age 70.

Talk to Your Doctor

“I would urge people to treat vitamins like medicine,” Ellis stresses. “It’s important to understand that taking high doses of certain vitamins can actually be harmful to your health.” Ellis says it’s best to have a conversation with your doctor or a registered dietitian about whether you need vitamin supplementation and the appropriate dosage. “Then, you can be sure that the supplements won’t interfere with any current health conditions or medications you’re taking.”