Opinion: Which Vitamins are Worthwhile?
Dietary supplements can be beneficial at any age, but they also can have unwanted side effects, such as unsafe prescription drug interactions. This is the guidance from the NIH (National Institute of Health). They could also not work at all. To my annual physical exam this month I shall take my current list of prescription drugs and supplements, with dosages and time of day taken. I look to my primary care doctor to advise me on all supplements.
Eating a variety of healthy foods is the best way to get the nutrients you need. As we age we may benefit from taking vitamin or mineral supplements:
Calcium. Women over 50 need 1,200 mg (milligrams) each day. Men over 70 need 1,200 mg but not more than 2,000 mg a day. Calcium works with vitamin D to keep bones strong as we age. If your M.D. has found that you have had bone loss, your diet may not provide the protection that you need.
Vitamin D. The NIH recommends 800 IUs (International Units) for those over 70, but not more than 4,000 IUs each day. Vitamin B-12. Some older adults have trouble absorbing this vitamin naturally found in animal foods that we eat. Strict vegetarians and vegans are at greater risk of vitamin B-12 deficiency. We each need 2.4 mcg (micrograms) each day. Note: consult with your M.D. if you are taking medicine for acid reflux, as to the form of supplement to take.
Vitamin B-6. This vitamin is needed to form red blood cells. It is found in potatoes, bananas, chicken breasts, and fortified cereals. If your blood tests discloses a deficiency (men need 1.7 mg and women 1.5 mg daily), your doctor may advise you to take a supplement.
Consult with your doctor if you are taking multi-vitamins, anti-oxidants, or herbal supplements. Some studies have shown that taking large doses could be harmful to your health. Your M.D., who knows your health challenges, will advise you concerning their usage alongside your prescription drugs.
Norm Thomas