A reader asks, “are there supplements, generally speaking, that people in the 65–85-year-old age group (particularly women) should be taking, or is each individual so different that making generalizations about supplements is not feasible?”
My usual dietitian answer leans to the second part of the question, as we are more different than alike as we age with different health concerns, but let’s break it down.
First, we know that recommendations for vitamins D, B-6, and B-12 and the mineral calcium are higher for older adults, and the need for iron is decreased for older women. For that reason, a multi-vitamin mineral formulated for the 50+ population a better choice than a multi that you may have taken in your younger years.
However, although most multivitamin mineral supplements claim “complete” on the label, they are lacking in several key minerals, specifically calcium, magnesium, and potassium. That doesn’t mean you need to take separate supplements of them, just that you need to know if you think your multivitamin is an insurance policy to give you all the daily nutrient needs, it is not.
Tip # 1: Choose a supplement with “50+” or “Silver” in the name. With so many supplement bottles crowding the store shelves, a trusted brand is a good bet as well as the generic that is identical to the brand name (often sold side by side with same color packaging.). Flip the bottle over and compare the supplement facts panels and you will see they offer the same nutrients. The only difference is price because the generic does not have to spend money on marketing and advertising. You can also look for the USP symbol: a sign that the product has been independently tested for purity and ability to dissolve once ingested. However, USP does not mean the product actually works…supplements do not have to prove they work. You will see claims, such as “supports bone health,” but that does not mean that it prevents or treats bone loss. You may also notice the fine print on every supplement that reads, “These statements have not been evaluated by the Food & Drug Administration. This product is not intended to diagnose, treat, cure, or prevent any disease.”
Second, potassium and dietary fiber are identified as nutrients of concern, meaning that many Americans don’t get enough of them in their diets. A multi-vitamin mineral will contain a tiny bit of potassium but no fiber. Most Americans are woefully short on getting adequate fiber in their diets. Only 5% of Americans reach the recommended intake of 25 grams/day for women and 38 grams/day for men.
Tip # 2: Grains, especially the fiber found in wheat, are very effective for increasing fiber intake. Yes, fruits and vegetables contain fiber, but as much found in grains. One easy way to increase fiber is to include a high fiber breakfast cereal. Just a half-cup serving contains 9 to 14 grams of fiber, depending on the brand. My go-to breakfast is ready-to-eat cereal, like Cheerios, with ½ cup of Fiber One topped with fresh or frozen blueberries. A breakfast of almost 20 grams of fiber in a tasty bowl! Besides the fiber, my breakfast is rich in protein, potassium, and calcium.
Potassium-rich foods are easy to eat. You might think bananas are the only significant source of potassium, but potassium is widespread in veggies (including sweet and white potatoes), fruits, nuts, and dairy foods, like milk and yogurt. Even coffee and tea contain potassium.
Third, think about your food choices in a typical day or week. While dietitians are quick to say you can get all the nutrients you need from your diet, it’s hard to do that! I know I don’t always eat the recommended five servings of fruits and veggies every day. What foods do you eat three or more times per week? If your list includes yogurt, cereal, and fruit, think about what else you can add to boost nutrients.
Tip #3. Check out the My Plate for older adults. Created by Tufts University & AARP, the goal of this visual is to emphasize the unique needs of older adults. Foods provide a unique matrix of nutrients that cannot be replicated by a pill. Lastly, you may have health concerns that require more or less of some nutrients. For example, many older adults take vitamin D supplements. But did you know that multivitamins for older adults contain 1000 IU of vitamin D? If you take a multivitamin, check the nutrients before adding a separate supplement. And, more isn’t better, nutrients have recommended intakes (not required) and most have an upper tolerable intake that should not be exceeded, unless under the supervision of a health care professional. (Click here for more on upper tolerable limits for nutrients.)
Dr. Chris Rosenbloom is a registered dietitian and nutrityion professor emerita at Georgia State University. She is co-author of Food & Fitness After 50 and blogs on health aging. Click here to follow her blog.
I enjoyed your discussion regarding what it takes to have a healthy diet. Your presentation was gentle yet contained all the right answers (otherwards, not pushy). I’m big on exercise older people. I’m 78 and work hard on my exercise and diet and I seem to do better than most people my age that eat well.
I like the MyPlate example. Thanks 😊