Specialist Nguyen Thi Thu Huyen, from the Nutrition Department at Tam Anh General Hospital in Hanoi, explains that seniors undergo various metabolic changes and experience reduced nutrient absorption, making them prone to deficiencies. Below are seven important groups of vitamins that seniors should consider supplementing.

Vitamin D

Vitamin D is a micronutrient commonly deficient in seniors due to less outdoor exposure and a decreased ability to synthesize vitamin D from sunlight with age. It enhances the absorption of calcium and phosphorus, maintaining bone mineral density. It also regulates immune function, helping the body combat respiratory infections. Seniors should prioritize supplementing this nutrient by getting morning sun exposure and increasing their consumption of foods like milk, eggs, salmon, and mushrooms. In cases of severe deficiency, dietary supplements may be used under a doctor's guidance.

Vitamin B12

Vitamin B12 plays a crucial role in blood cell formation, nervous system protection, and energy production. As people age, the stomach produces less acid, reducing vitamin B12 absorption. A deficiency in this vitamin can lead to prolonged fatigue, numbness in the limbs, an unsteady gait, memory impairment, and can even be misdiagnosed as Alzheimer's disease. Some individuals may also develop macrocytic anemia and pale skin.

Seniors should prioritize food sources rich in vitamin B12, such as red meat, fish, eggs, and milk. For individuals with poor dietary intake, stomach conditions, or those who have undergone digestive surgery, doctors often recommend vitamin B12 injections or oral supplements.

Vitamin C

Vitamin C is a potent antioxidant that helps protect the body from cellular damage and supports immune function. It is also an essential micronutrient for collagen synthesis, a protein vital for the structure of skin, bones, and blood vessels.

Vitamin C is abundant in citrus fruits, kiwi, strawberries, guava, tomatoes, and green vegetables. Individuals with poor dietary intake or those recovering from infectious diseases may take mild supplemental doses as directed by a doctor.

Adding green vegetables to daily meals provides essential vitamin C for health. Photo: Tam Anh General Hospital in Hanoi

Vitamin K

Vitamin K is important for blood clotting and bone metabolism. It activates proteins necessary for incorporating calcium into bones and prevents calcium from depositing in arterial walls, which increases the risk of atherosclerosis. Co-supplementation of vitamin D and K2 can effectively support bone health, reducing the risk of injuries, fractures, and disability.

Sources of vitamin K include green leafy vegetables such as spinach, kale, green cauliflower, broccoli, animal liver, and some fermented foods. Individuals currently taking anticoagulant medication should consult their doctor before increasing their intake of this vitamin.

Vitamin A

A deficiency in vitamin A can cause dry eyes, night blindness, reduced immunity, and lead to dry and easily damaged skin. This vitamin also helps maintain the health of respiratory and digestive mucous membranes, supporting the body's defense against pathogens. As a fat-soluble vitamin, vitamin A can accumulate and cause harm if excessively consumed over an extended period. Prioritize obtaining this vitamin through natural foods such as liver, eggs, milk, sweet potatoes, carrots, pumpkin, and dark green vegetables.

Vitamin B9 (Folate)

Vitamin B9 is crucial for cell development and the nervous system. Its deficiency can contribute to depression and cognitive disorders. Seniors with memory problems or Alzheimer's disease often have low levels of vitamin B9. It is advisable to increase vitamin B9 intake through eggs, green vegetables, beans, fruits like oranges, bananas, avocados, papayas, and whole grains.

Vitamin B1 (Thiamine)

Vitamin B1 plays an essential role in converting glucose into energy and supports the normal function of the heart and nervous system. A deficiency in vitamin B1 can cause loss of appetite and heart rhythm disturbances. Seniors can supplement vitamin B1 from meat, fish, and whole grains.

According to specialist Huyen, seniors should only supplement vitamins through dietary supplements when their diet does not meet their needs, and only when prescribed by a doctor after an examination. Self-medication or misuse can lead to excess intake and affect drug interactions, especially in individuals with underlying health conditions. Seniors should maintain a healthy lifestyle, exercise regularly, get sufficient sleep, and cultivate a positive mindset.

Trinh Mai