Our bodies use macronutrients, primarily carbohydrates, protein and fat. There are vitamins and enzymes that interact and trigger reactions in the body. This means that vitamins are essential to our lives and our health, because without them, enzymes can not work properly.

The best way to get the vitamins is of course by a healthy diet. A balanced and varied diet gives the body the vitamins and minerals it needs. But vitamin requirements change with age. For example, children’s bodies have a higher need for some vitamins than adults. Let’s take a closer look at how much the need for some vitamins changes when we grow older.

Vitamin D

The elderly usually get less exposure to sunlight, which the body needs to produce vitamin D. As we grow older, our skin thickness changes, making it more difficult for the body to absorb vitamin D through sunlight. The type of foodstuff that is often consumed by the elderly often also has a lower vitamin D content.

The best way to make sure you have a good vitamin D level is to make a vitamin check, to ensure that you are in a good balance. Risks with a vitamin D deficiency are obesity and dark pigmented skin. Do you live high up in the north and exposed very little to daylight? Or, if you have any other factor that may affect your vitamin D absorption, it’s a good idea to make sure your levels are good.

Vitamin B12

Vitamin B12 contributes to the normal formation of red blood cells and also ensures that we have a normal function in our nervous system. Although you can theoretically get Vitamin B12 deficiency at any age, it is more common in the elderly. This is due to a reduced production of stomach acid. Low gastric acid production can reduce the absorption of vitamin B12. If you have a vegan diet, you may also be in a larger risk zone because vitamin B12 is almost exclusively in meat and dairies.

Magnesium

It is preferable to get magnesium from dietary sources, rather than dietary supplements, as magnesium supplements can trigger diarrhea. Good magnesium sources include leafy vegetables, seeds, nuts, beans, whole grains and avocados. How do you know if you get into you enough? Blood samples to control magnesium deficiency are not necessarily correct because only about 1% of magnesium circulates in the blood. The majority of body magnesium is stored in your legs and soft tissues. A better test is to control your magnesium levels in your red blood cells. Ask your doctor about this.

Calcium

We often think of calcium as a good mineral for our bone health, but it is also a mineral that plays several roles in the human body. Older people may need a more calcium rich diet than younger people for several reasons. Becoming lactose intolerance becomes more common with age, making it more difficult to consume dairy products, which is an important source of calcium. Fortunately, calcium is rich in other foods as well, especially tofu, vegetables and leafy vegetables. Medications can adversely affect our calcium uptake and reduce absorption. An example of this medicine may be medicines used to facilitate oxygen uptake. Ask your doctor if you are taking a medicine that may affect your calcium absorption.

Iron

In a reasonable amount, iron acts as an antioxidant that helps fight free radical damage (resulting from acid absorption), but over a certain amount it can actually damage tissues. So there is a “sweet spot” for iron. Absorption of iron decreases somewhat with age and elderly people consume fewer iron-rich foods. For some, this can lead to a shortage. To avoid getting too much iron, ask your doctor to check an iron panel to see where your iron status is – but do not complete iron without knowing if you need it. Iron supplement may also cause unpleasant side effects, including nausea and constipation, and your body can not overcome excess iron.

The point with it all

Vitamins and minerals work together to help you stay healthy, and if you have a varied diet you can get enough of what’s needed. However, vitamin D status is more dependent on sun exposure than diet, so you can still have low levels even if you have a healthy balanced diet. With the Kyani Triangle of Wellness you can compensate for deficiencies in your nutrition, including vitamins D and B12, which can be more valuable at higher age.