A Practical Guide to Boosting Your Nutrient Intake Safely
Focusing on a nutrient-rich diet is the best first step toward preventing deficiencies. Supplements can play a role, but they should always be discussed with your healthcare provider first, as taking too much of certain vitamins can be harmful. Here is a safety-first guide to getting the key nutrients your body needs.
1. Vitamin D: The “Sunshine Vitamin”
Vitamin D is critical for absorbing calcium and maintaining strong bones. It also supports immune function and muscle health, which is vital for preventing falls.
- Safe Sun Exposure: Aim for about 10-15 minutes of direct midday sun exposure on your arms and legs a few times a week, without sunscreen. However, this advice comes with a major caution: be mindful of your skin cancer risk. If you have fair skin, a history of skin cancer, or are taking medications that increase sun sensitivity, talk to your doctor first. For many, diet and supplements are a safer route.
- Food Sources: Fatty fish like salmon, mackerel, and tuna are excellent natural sources. You can also find vitamin D in fortified foods, which are very common in the U.S. Look for fortified milk, yogurt, orange juice, and breakfast cereals. Egg yolks also contain a small amount.
- A Note on Supplements: Because it can be so difficult to get enough vitamin D through sun and food alone, many doctors recommend a supplement for older adults. The recommended dietary allowance is 600 IU (International Units) for adults up to age 70 and 800 IU for adults over 70. Never take high doses unless specifically prescribed by your doctor.
2. Calcium: The Bone Builder
Calcium is the primary mineral that makes up your bones and teeth. Your body needs vitamin D to absorb it properly, so these two nutrients work as a team.
- Food Sources: Dairy products like milk, cheese, and yogurt are the most well-known sources. For those who are lactose intolerant or prefer non-dairy options, there are plenty of choices: fortified plant-based milks (almond, soy, oat), fortified orange juice, canned sardines or salmon (with the soft bones), and dark leafy greens like kale, bok choy, and collard greens.
- Portion Awareness: An 8-ounce glass of milk or fortified orange juice typically contains about 300 milligrams of calcium. Women over 50 and men over 70 generally need about 1,200 mg per day. Spreading your intake throughout the day can improve absorption.
3. Vitamin B12: The Energy and Nerve Protector
Vitamin B12 is essential for creating red blood cells and maintaining healthy nerve function. As mentioned, absorption from food can decrease with age.
- Food Sources: Vitamin B12 is found almost exclusively in animal products. Excellent sources include fish, lean meat, poultry, eggs, and dairy.
- Fortified Foods and Supplements: For older adults, doctors often recommend getting B12 from fortified foods or a supplement. This is because the B12 in these forms (crystalline) is not bound to protein and is more easily absorbed by the body, even with lower stomach acid. Many breakfast cereals are fortified with 100% of the daily value for B12.
4. Other Important Nutrients
- Magnesium: This mineral is involved in over 300 bodily processes, including muscle function, blood sugar control, and blood pressure regulation. Find it in leafy green vegetables, nuts, seeds, and whole grains.
- Potassium: Crucial for heart health and blood pressure, potassium is abundant in fruits and vegetables like bananas, oranges, potatoes, and spinach.
- Fiber: While not a vitamin or mineral, dietary fiber is essential for digestive health and preventing constipation, a common complaint in older adults. Whole grains, beans, fruits, and vegetables are your best sources.
Safety First: The guiding principle should always be “food first.” Try to get your nutrients from a balanced diet of whole foods. If you are considering a supplement, even a simple multivitamin, it is essential to speak with your doctor. They can review your diet, health history, and medications to provide a safe and personalized recommendation.
