A Guide To Supplements For Healthy Ageing

As one ages, the ability to absorb certain nutrients, especially vitamin B12, calcium, and iron typically sees a dip. This could be due to changes in the digestive system such as reduced stomach acid and changes in intestinal function that can affect the absorption of nutrients. Thankfully, there are diet and lifestyle changes that can assist in combating deficiencies and other age related changes. Vitamins and supplements are good additions to one’s diet. In this article, we explore the supplements one can incorporate into daily routines.

 

Calcium

For seniors, adequate calcium intake is crucial for maintaining bone health and preventing osteoporosis.

Why is calcium important for seniors?

• Bone health: Calcium is a major component of bones, and adequate intake helps maintain bone density and strength, reducing the risk of fractures, especially hip and spine fractures
• Osteoporosis prevention: Calcium deficiency can lead to osteoporosis, a condition characterized by weak and brittle bones

Calcium supplements	Price	Reviews
Nature’s Bounty Calcium & Vitamin D	From S$29	4.6/5.0 (21,000 ratings)
Caltrate 600+D3 Calcium and Vitamin D Supplement	From S$25	4.7/5.0 (16,000 ratings)
Caltrate Bone&Joint Health	From S$9	4.9/5.0 (4,300 ratings)
Biofinest Vitamin K2 (MK7) with D3 Supplement	From S$28	4.9/5.0 (1,700 ratings)

 

 

Vitamin B12

People who are 65 or older may benefit from a B-complex supplement as it is vital for good health and cognitive functioning. 

Why is B-Complex vitamins important for seniors?

• Prevention of anemia: B12 is necessary for the production of red blood cells
• Supplements vitamin absorption: B12 aids nutrient absorption from food
• Cognitive function: B12 plays a role in brain health and cognitive function

B12 supplements	Price	Reviews
Nature Made Vitamin B12	From S$20	4.7/5.0 (25,225 ratings)
NOW Supplements, Vitamin B-12	From S$20	4.7/5.0 (3,090ratings)
Vitamin B-12 1000mcg Timed-Release	From S$21	4.9/5.0 (302 ratings)
Blackmores B Performance Complex Tablets	From S$36	5.0/5.0 (801 ratings)

 

 

Vitamin D

Vitamin D is commonly known as the vitamin that helps you build and maintain healthy bones. Whilst one can get vitamin D from sun exposure and a vitamin D rich diet consisting of fatty fish and egg yolk, supplements through vitamins might still be needed. 

Why is Vitamin D important for seniors?

• Bone health: Vitamin D helps in calcium absorption, which is essential for strong bones and preventing osteoporosis and fractures
• Muscle function: Vitamin D builds muscle and strength, helping seniors maintain balance and mobility
• Immunity: Vitamin D supports the immune system

Vitamin D supplements	Price	Reviews
Doctor’s Best Vitamin D3	From S$15	4.8/5.0 (24,518 ratings)
Nature Made Vitamin D3	From S$20	4.8/5.0 (43,993 ratings)
Blackmores Sunny D 1000 Gold	From S$31	5.0/5.0 (638 ratings)
Biofinest Calcium Vitamin D3 Supplement	From S$15	4.8/5.0 (150 ratings)

 

 

Iron

Iron plays a vital role in hemoglobin synthesis, a protein that carries oxygen to tissues in the body. Iron is an important component of many enzymes and the body uses iron to make myoglobin, a protein that provides oxygen to muscles.

Why is Iron important for seniors?

• Higher energy levels: Iron deficiency can lead to fatigue, weakness, and shortness of breath
• Prevention of iron-deficiency anemia

Iron supplements	Price	Reviews
Slow Fe 45mg Iron Supplement	From S$15	4.6/5.0 (1,225 ratings)
Nature’s Bounty Iron	From S$11	4.7/5.0 (28,199 ratings)
Holistic Way Iron Tablets Chelated	From S$26	5.0/5.0 (338 ratings)
SANGOBION Iron Supplement Capsule	From S$35	4.9/5.0 (109 ratings)

 

 

Magnesium

Magnesium is essential for bone health, metabolism, blood glucose and blood pressure regulation to muscle function and recovery and energy production.

Why is Magnesium important for seniors?

• Boosts bone health: Magnesium helps in the synthesis of vitamin D into the active form to ensure calcium strengthens the bones
• Healthy nervous system: Deficiency can lead to muscle twitches, tremors and muscle cramps

Magnesium supplements	Price	Reviews
Now Foods Magnesium Glycinate	From S$25	4.6/5.0 (5,222 ratings)
Nature Made Magnesium	From S$15	4.7/5.0 (21,706 ratings)
Swisse Ultiboost Magnesium	From S$40	5.0/5.0 (47 ratings)
Blackmores Bio Magnesium	From S$30	5.0/5.0 (471 ratings)

 

 

Multivitamin Supplements

Multivitamins for seniors can help ensure adequate intake of essential nutrients. As the name suggests, multivitamins consists of the essential vitamins, combined into 1. 

Multivitamin supplements	Price	Reviews
Centrum Silver Multivitamin for Women 50 Plus	From S$77	4.8/5.0 (4,509 ratings)
Centrum Adult Multivitamin	From S$28	4.6/5.0 (5,773ratings)
OLLY Women’s Multivitamin Gummy	From s$35	4.6/5.0 (46,599 ratings)
OLLY Perfect Men’s Gummy Multivitamins	From S$35	4.5/5.0 (10,741 ratings)
21st Century One-A-Day (60 Tablets) Multivitamin & Multimineral formula	From S$12	5.0/5.0 (4,100ratings)
Blackmores Multivitamins + Minerals	From S$42	4.9/5.0 (1,100ratings)

 

 

Conclusion

Before consuming any type of supplements, be sure to talk to your doctor about it as some existing medications can interfere with vitamin absorption. Ultimately, while vitamins and supplements are good additions, they should not be seen as replacements for a healthy and balanced diet.