Calcium
Calcium is especially important for the elderly because bone density tends to decrease over time, increasing the risk of osteoporosis and fractures.
Experts say that people over 50 years old are recommended about 1,000 mg of calcium per day. Instead of just thinking about supplements, the elderly should prioritize calcium-rich foods such as milk and dairy products, fish, soybeans, green vegetables and some nuts.
However, the more you supplement, the better. People with underlying illnesses or using medication should consult a doctor before taking calcium pills.
Vitamin D
Vitamin D plays an important role in calcium absorption and bone health maintenance. When older, outdoor activity time decreases, while the ability to synthesize vitamin D through the skin may also be affected.
Experts recommend that middle-aged and elderly people pay attention to supplementing appropriate vitamin D, while maintaining outdoor activities and moderate exercise. Some cases of vitamin D deficiency may need to be supplemented with preparations, but should be based on a doctor's assessment.
It is noteworthy that vitamin D belongs to the fat-soluble vitamin group. Nutrition experts warn that excessive use of fat-soluble vitamins such as A and D can cause side effects, even poisoning.
Vitamin B12
Vitamin B12 is also a nutrient that the elderly need to pay attention to, especially in those who eat less diversely or have digestive and absorption problems.
B12 participates in blood formation and nerve system activity. Foods that provide vitamin B12 mainly include meat, fish, eggs, milk and some foods that supplement B12.
Elderly people should not only focus on one type of vitamin but need to maintain a diverse diet, combining protein-rich foods, fish, meat, eggs, milk, beans and vegetables.
A common mistake is to assume that after age 60, taking more vitamins and minerals will be better. In fact, the need for supplementation depends on the diet, pathology and deficiency status of each person.
However, do not fall into the concept of "the more you supplement, the better". Some vitamins, if overdosed for a long time, can be harmful.
Therefore, after the age of 60, the important thing is not to buy a lot of supplements but to eat diverse, nutritious foods, exercise appropriately and check when there is a risk of deficiency. If vitamins or minerals in tablet form are needed, elderly people should be advised by a doctor or nutritionist on appropriate dosages.
