Something that constantly rings in the mind for most sexagenarians is a want to age well. More than 60 years and in some cases late 50s smack an individual with age related complications. These conditions when not countered can significantly reduce one’s quality of life. However, increased research especially on dietary supplementation has bore safe ways through which these complications can be countered, thus enabling seniors to age gracefully. Dietary supplements are usually manufactured products intended to supplement the diet when taken by mouth as a tablet, capsule, pill, or liquid.
Types of Supplements
Nutrients that can be supplemented include vitamins, minerals, fiber, fatty acids, and amino acids.
Vitamin A is necessary for promotion of good vision as well as growth of healthy bones and tissues. A cheap and ready source of vitamin A is carrots. Usually 900 mcg tablets are prescribed for men while 700 mcg is prescribed for women.
B Vitamins is a family of vital vitamins needed for proper functioning of the body. Folic acid (Vitamin B9) is essential for proper brain function. As a matter of fact, folic acid is thought to prevent onset of Alzheimer’s disease. 400 mcg of Vitamin B9 is recommended. Vitamin B6, 1.96 mg/d for men and 1.90 mg/d for women, is required for a healthy nervous system. Deficiency of Vitamin B12 usually results in irreversible nervous damage hence daily supplementation of B12 is advised.
Vitamin D is essential for strong bones. An individual can get a daily dose of Vitamin D through sun exposure but the aged tend to get less from mere sun exposure. 1000 Iµ of Vitamin D is recommended for the elderly. Less than 800 yield no results.
Calcium absorption declines with age resulting in increased susceptibility to osteoporosis characterized by weak and brittle bones. 500 mg of Calcium is recommended especially for women whose reduced levels of estrogen results in weakened bones. Estrogen helps in maintenance of bone mass. 250 mg of Magnesium is taken to counter the constipation effect of Calcium.
Omega-3 fatty acids supplements are also taken as they are proven to reduce inflammation and irregular heartbeats. They are also known to maintain blood sugar and reduce atherosclerosis.
Usually, a protein rich diet is also advised as there is reduced ability of the body to build mass in old age. 20-30 g of protein mixed into a shake to be taken daily so as to meet the demands of wear and tear.