As we age our bodies no longer absorb nutrients from food as efficiently as they once did. There are numerous reasons for this, such as lower metabolic rates, side effects from medication, and reduced physical activity levels. Weight gain is also common and can lead to further health problems. As a result our nutritional requirements change as we reach our 60′s. A healthy and well balanced diet is still essential, but certain nutrients become even more important than others.
Calcium and vitamin D – calcium is required to build strong bones and healthy teeth, and vitamin D is essential for the absorption of calcium into the body. Calcium is absorbed into the blood; however, if your blood is deficient in calcium then your body will also start to take calcium from your bones leaving them brittle and weak. This can lead to serious health problems such as osteoarthritis and increases the risk of fractures. It is vital to maintain healthy calcium and vitamin D levels to ensure this does not happen. As we age we require higher quantities of these two essential nutrients so calcium and vitamin D supplementation becomes particularly important.
Vitamin B12 – is responsible for the production of healthy red blood cells, DNA, nerve cells and the transportation of oxygen around the body. Numerous studies have found vitamin B12 supplementation aids cognitive function in adults aged 60 and over. These studies also showed that vitamin B12 can boost energy levels by breaking down food and turning it into energy. In addition, vitamin B12 helps your body absorb and utilise iron, and so is particularly important for women. Deficiencies in vitamin B12 have been linked to muscle weakness, reduced mental function and dementia.
Essential fatty acids – offer many health benefits and are a great supplement for general health, including cardiovascular health, brain functioning and the prevention of numerous chronic diseases. If you do not consume the recommended two portions of fish a week then it is likely you are not getting enough essential fatty acids in your diet. The most popular sources of essential fatty acids are Omega 3 fish oil and Cod Liver Oil. Alternatively, Flaxseed Oil is often favoured by those who do not wish to take fish based supplements.
Co Enzyme Q10 – an antioxidant that has been found to aid cardiovascular health, regulate blood pressure and maintain healthy cholesterol levels. It has also been suggested that Co Enzyme Q10 increases energy levels by converting nutrients from food into energy. The body’s natural levels of Co Enzyme Q10 deplete as we age. In addition, the use of statins block the body’s natural production Co Enzyme Q10 becomes increasingly important.
Vitamins A, C and E – all three are powerful antioxidants that help the body fight against damage from dangerous free radicals. These free radicals weaken the immune system and lead to the development of numerous health conditions and diseases. Vitamins A, C and E strengthen the immune system and reduce the risk of infection. They also help maintain healthy gums, cognitive function, and prevent damage to collagen (vital to the condition and maintenance of skin) and so offer healing and anti-aging benefits. To further enhance their antioxidant properties,vitamins A, C and E are often taken in combination with Selenium.
Lutein – is a carotenoid pigment found naturally in the human eye, which helps to protect against cataracts and macular degeneration. However, as we age the natural production of Lutein decreases leaving our eyes exposed to age related degeneration. Studies suggest that supplementation with Lutein can top up the levels of Lutein found naturally in the eye and may help to support the maintenance of normal eye function and promote healthy eyes.
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