Adults who eat healthy diets live longer and have a lower risk of serious and costly diseases like heart disease, type 2 diabetes and obesity. But what role do supplements play in this prevention?
“A balanced diet is the ideal source of the vitamins and minerals we need,” said Joan Munson, PhD, a leading nutrition expert at Harvard University, citing several clinical trials that have studied the effects of dietary supplements. “Our bodies prefer natural sources of vitamins and minerals, which are absorbed better. Over-the-counter vitamins, minerals, and herbs are lumped together as supplements, so the FDA does not regulate them.”
According to WebMD, getting the right balance of vitamins and minerals is even more important for seniors: “Senior citizen vitamins are designed to help fill deficiencies in the diet by providing the vitamins and minerals your body needs.”
Vitamins and minerals that seniors need daily include vitamin B12, for the production of red blood cells, fortified grains, cereals, nuts, and seeds. Calcium is also important: men aged 51-70 need 1,000 milligrams of calcium per day. Men over 70 should strive to get 1,200 milligrams per day from eggs, dairy products, and leafy green vegetables. Vitamin D is provided by adults aged 51-70 at 15 micrograms per day, while adults over 70 need 20 micrograms per day to absorb calcium for bone health. Magnesium and potassium are two other essential nutrients found in grains, beans, nuts, and leafy green vegetables, while magnesium is found in bananas, fish, meat, poultry, spinach, tomatoes, and broccoli.
Some supplements can cause problems when taken with prescription drugs, according to Harvard Medical School, which suggests that prudent patients should consult with their doctors before starting any treatment.
Mason recommends choosing vitamins that have been tested and certified by independent laboratories such as US Pharmacies, Consumer Lab, and NSF International to ensure they contain the correct ingredients in the correct dosages. Many supplements in the U.S. are labeled by one of these agencies.
Munson said gummy vitamins are not recommended because they are often not certified, are essentially candy and often contribute to tooth decay.
