Dietary Supplements for Older Adults

Dietary supplements can be beneficial at any age but they can also have adverse side effects such as unsafe prescription drug interactions. They also don't work at all.

It is important to understand the supplements you are taking and why you are taking them. Consult your doctor if you are considering taking supplements.

On this page:

• What is a dietary supplement?

• Should I take a dietary supplement?

• Dietary supplements for older adults

• Vitamin and mineral recommendations for people over 50

• What are antioxidants?

• Herbal supplements and older adults

• Are dietary supplements safe?

Dietary supplements are substances you can use to add nutrients to your diet or to reduce your risk of health problems such as osteoporosis or arthritis. Dietary supplements come in the form of pills capsules powders gel capsules and tablets in extracts or liquids. they may contain vitamins and minerals Fiber amino acids herbs or other plants or enzymes. Sometimes ingredients from dietary supplements are added to foods and drinks. Buying dietary supplements does not require a doctor's prescription.

Should I take a dietary supplement?

Eating a variety of healthy foods is the best way to get the nutrients you need. However some people may not get enough vitamins and minerals from their daily diet. In this case their doctor may recommend a dietary supplement to provide the missing nutrients.

If you are considering dietary supplements:

• study. Learn as much as you can about any dietary supplements you may be taking. Talk to your doctor pharmacist or registered dietitian. Supplements that seem to help your neighbors may not work for you. If you are reading a fact sheet or viewing a website be aware of the source of the information information. Can authors or groups profit from the sale of specific supplements? Read more about choosing a reliable health information website.

• remember. Just because something is called "natural" doesn't mean it's safe or beneficial for you. It may have side effects. It may make the medicine your doctor prescribes for you weaker or stronger. It can also be harmful to you if you have certain medical conditions.

• tell your doctor. Consult your doctor before deciding to start taking dietary supplements for any medical condition. Do not take supplements to try to diagnose or treat any medical condition without first consulting your doctor. Learn how drugs interact with dietary supplements. For more information visit the National Center for Complementary and Integrative Health.

• Buy wisely. Choose a brand recommended by your doctor's nutritionist or pharmacist. Don't buy dietary supplements that contain ingredients you don't need. Don't think more is better - taking too many supplements or high concentrations can actually be harmful nutrient. It is possible to waste money on unwanted supplements.

• Check the science. Make sure that any claims about dietary supplements are based on scientific evidence. Look for the United States Pharmacopeia (USP) verification mark. USP verifies the identity quality strength and purity of supplements. Some dietary supplement information is available on MedlinePlus but It is important to note that most of the supplements listed have limited evidence of any benefit. If something sounds too good to be true it probably is.

• Be a savvy consumer. Some dietary supplement advertisements in online magazines or on TV promise that some of these products will make you feel better avoid getting sick and even help you live longer. It is important to know that there is often very little science to support these claim.

Dietary supplements for older adults

People over 50 may need more vitamins and minerals than younger people. Your doctor or nutritionist can tell you if you need to change your diet or take vitamin or mineral supplements to get enough of these:

• Calcium: Calcium works with vitamin D to keep bones strong in people of all ages. Bone loss can lead to fractures in older women and men. Calcium is found in milk and dairy products (preferably fat-free or low-fat) Canned fish with cartilaginous heads Dark green leafy vegetables such as kale and foods fortified with calcium Such as breakfast cereals.
• Vitamin D: Most people in the United States consume less than the recommended amount of vitamin D. Talk to your doctor about adding vitamin D-fortified milk and dairy products vitamin D-fortified grains and fatty fish to your diet or using vitamin D supplements.
• Vitamin B6: This vitamin is necessary for the formation of red blood cells. It's found in potato banana chicken breast and fortified grains.
• Vitamin B12: This helps keep red blood cells and nerves healthy. While older adults need as much vitamin B12 as other adults some people have difficulty absorbing the vitamin that is naturally present in food. If you have this problem your doctor may recommend that you eat foods such as fortified grains Add this vitamin or take a B12 supplement. Strict vegetarians and vegans are at greater risk for vitamin B12 deficiency because natural food sources of vitamin B12 are limited to animal foods. Discuss with your doctor whether taking a B12 supplement is right for you.

Vitamin and Mineral Recommendations for People Over 50

The 2020-2025 Dietary Guidelines for Americans (PDF 30.9M) recommends the required amounts of each vitamin and mineral for men and women of different ages. E.g:

Vitamin B12: 2.4 micrograms (mcg) per day. If you are taking medication for acid reflux you may need another form and your healthcare provider can give you information about this.

Calcium: Women over 50 need 1,200 milligrams (mg) per day. Men need 1,000 mg between the ages of 51 and 70 and 1,200 mg after age 70 but no more than 2,000 mg per day.

Vitamin D: 600 IU (international units) per day for people 51 to 70 years of age and 800 IU per day for people over 70 but not more than 4,000 IU per day.

Vitamin B6: 1.7 mg per day for men and 1.5 mg per day for women.

Sometimes too much vitamins or minerals can be harmful. Most if not all of your daily vitamins and minerals should come from food. When considering whether you need more vitamins or minerals consider how much of each nutrient you get from food and drink and any supplements you take. Check with your doctor or dietitian to find out if you need to supplement your diet.

For a complete list of vitamin and mineral intakes for older adults visit the NIA article on vitamins and minerals or the 2020-2025 Dietary Guidelines for Americans (PDF 30.9M)

What are antioxidants?

You've probably heard about antioxidants in the news. These are natural substances in food that may help protect you from certain diseases. Here are some common antioxidants you should be sure to include in your diet:

• Beta-carotene: Found in dark green or dark orange fruits and vegetables
• Selenium: Found in seafood liver and grains
• Vitamin C: Found in citrus fruits peppers tomatoes and berries
• Vitamin E: Found in wheat germ nuts and sesame; canola and peanut oils

The current findings suggest that high-dose antioxidant supplements do not protect against chronic diseases such as heart disease or diabetes. In fact some studies

Herbal supplements and older adults

Herbal supplements are dietary supplements derived from plants. These types of supplements are taken orally whether they are capsules tablets powders or liquids.

Some you may have heard of are Ginkgo Ginseng Echinacea and Black Cohosh. Researchers are considering herbal supplements to prevent or treat some health problems but it's too early to tell if these supplements are safe and useful. Previous research on certain herbal supplements has No benefit has been shown.

It's important to know that just because a supplement is natural or derived from a plant doesn't necessarily mean it's safe.

How do I track my medications and dietary supplements?

You may be taking several different medicines dietary supplements or over-the-counter medicines. Use this form to help keep track of your medications. Please bring a completed and updated copy of the form to each appointment with your doctor.

Use this form (PDF 56K) to keep track of your medications or dietary supplements.

Are dietary supplements safe?

The U.S Food and Drug Administration (FDA) inspects prescription drugs such as antibiotics or blood pressure medications to make sure they are safe and fulfill their promises. The same is true for over-the-counter medications like pain relievers and cold remedies. However the FDA has no authority over diets Supplements that do not need to be approved by this agency for safety or effectiveness before being sold to the public.

The federal government does not regularly test ingredients in dietary supplements and companies are not required to share information about the safety of these products with the FDA before they can be marketed. So just because a dietary supplement is on store shelves doesn't mean it's safe The tag says it will or contains what the tag declares.

If the FDA receives a report of a possible problem with a supplement it will issue a warning about the product. The FDA may also remove supplements from the market that are found to be unsafe.

Federal Trade Commission investigates advertising reports that may misrepresent dietary supplement function. Some private groups such as USP NSF International ConsumerLab.com and the Natural Products Association have their own dietary "seal of approval" Replenish. To receive such a seal products must be manufactured in accordance with good manufacturing procedures must contain what is listed on the label and must not contain harmful ingredients that are not part of that label such as lead.

Whether or not you take dietary supplements maintaining a healthy lifestyle is still important. Try to stick to a healthy diet keep your body active keep your mind active don't smoke and see your doctor regularly.

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