Over 60? 4 Vitamins You Should NEVER take.
Over 60? 4 Vitamins You Should NEVER Take and 4 You MUST Take Daily (Unless Your Doctor Says Otherwise!)
As you celebrate your 60s and beyond, your nutritional needs shift. The vitamins and minerals that were beneficial in your younger years might not be as helpful now—and some can even become harmful in supplement form.
Navigating the supplement aisle can be confusing. To help you prioritize your health, here are four vitamins you should generally avoid in high-dose supplements and four that are often essential for older adults.
4 Vitamins/Minerals to AVOID Taking (Unless Your Doctor Prescribes Them)
For most healthy adults over 60, getting these nutrients from food is sufficient. Supplementing with high doses can sometimes lead to toxic build-up or complications.
1. Vitamin A (especially Beta-Carotene Supplements)
Why to be cautious: Vitamin A is a fat-soluble vitamin, meaning excess amounts are stored in the body's fat and liver, potentially leading to toxicity. High-dose vitamin A supplements (or its precursor, beta-carotene) have been linked in some studies to an increased risk of lung cancer in smokers and may even increase the risk of an early death or osteoporosis over time.
The alternative: You can easily get enough Vitamin A through a healthy diet rich in colourful fruits and vegetables (carrots, sweet potatoes, spinach).
2. Vitamin E
Why to be cautious: While Vitamin E is a popular antioxidant, clinical trials on high-dose supplements have been disappointing. Some research has shown that Vitamin E supplementation may increase the risk of haemorrhagic stroke and bleeding, particularly if you are taking blood thinners. It has also been linked in some studies to a higher risk of prostate cancer in men and a potential increase in early death.
The alternative: Stick to food sources like vegetable oils, nuts, and seeds.
3. Iron
Why to be cautious: Iron deficiency is common in younger women due to menstruation, but it is rare in healthy men and postmenopausal women. If a man or postmenopausal woman is iron deficient, it often indicates an underlying health issue, like internal bleeding from the gastrointestinal system, which needs immediate medical investigation (potentially to rule out cancer). Taking iron supplements unnecessarily can cause toxicity because your body has no way to easily excrete the excess, leading to deposits in the heart, liver, and pancreas.
The alternative: Only take an iron supplement if your doctor confirms a deficiency and investigates the cause.
4. High-Dose Folic Acid (Vitamin B9)
Why to be cautious: While folic acid is vital, high doses in supplements can actually mask a Vitamin B12 deficiency. This is a serious concern for older adults because B12 deficiency can lead to irreversible neurological damage, and masking the symptoms delays diagnosis.
The alternative: Most multivitamins contain a safe amount of folic acid. If you need a B-vitamin boost, focus on Vitamin B12 (see below).
4 Vitamins You MUST Take Daily (Or Discuss With Your Doctor)
For adults over 60, these nutrients often become harder to absorb or produce, making supplementation a critical part of a healthy aging strategy.
1. Vitamin B12
Why it's essential: Vitamin B12 is crucial for nerve function and making red blood cells. As you age, your stomach produces less acid, which is needed to release B12 from food for absorption. Up to 30% of adults over 50 may have difficulty absorbing B12 naturally found in food.
The recommendation: A daily supplement of at least
is generally recommended for all older adults, especially since B12 is well-tolerated even at high doses.
2. Vitamin D
Why it's essential: Vitamin D is vital for calcium absorption and strong bones, which helps prevent osteoporosis and reduces the risk of falls. As we age, our skin becomes less efficient at synthesizing Vitamin D from sunlight, and many people over 60 spend less time outdoors.
The recommendation: The National Institutes of Health recommends
3. Calcium
Why it's essential: Calcium is fundamental for bone health, and the daily recommended intake increases for women over 50 and men over 70.
The recommendation: Women over 51 need
4. Omega-3 Fatty Acids (Fish Oil)
Why it's essential: These "essential fats" are important for brain, eye, and heart health. They have been linked to a reduced risk of heart attack and stroke, and may help with age-related conditions like arthritis and macular degeneration.
The recommendation: If you don't eat fatty fish (like salmon or mackerel) a couple of times a week, an Omega-3 (fish oil) supplement containing EPA and DHA can be beneficial.
The Golden Rule for Supplementation
Every body is different. Before you add or remove any supplement from your daily routine, it is crucial to speak with your primary care physician or a registered dietitian. They can perform blood tests to identify any deficiencies and ensure your supplements won't negatively interact with your current medications.
Disclaimer: This blog post is for informational purposes only and does not constitute medical advice. Always consult with your healthcare provider before starting or stopping any supplement regimen.
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