Special consideration may be needed for older adults to achieve needed vitamin and mineral nutrition. A broad spectrum of nutrients is needed to increase disease resistance. Some of these nutrients are needed in greater amounts by older adults.
Certain of these nutrients need to be limited because of the special vulnerabilities of older adults. In older men and women, long-term intakes of preformed vitamin A (forms other than beta-carotene) can be associated with increased risk of osteoporosis.
Levels of only 5000 IU (1,500 mcg) are enough to increase this risk. This is well below the normal tolerable upper intake level for adults, which is set at 10,000 IU (3000 mcg) of vitamin A per day. Older men and women may want to limit their supplemental vitamin A intake or take only the beta-carotene form of vitamin A. However, low levels of vitamin A can also increase risk of osteoporosis. In older people, abundant beta-carotene from colorful fruits and vegetables is safe and contributes to healthy bone density.
More of certain B vitamins may be needed by older people. Elderly people may be at risk of thiamin deficiency because of low intakes and reduced absorption. Folate is important for reducing blood homocysteine levels. Because older people tend to have higher homocysteine levels, they are encouraged to meet or exceed the RDA for the B vitamin folate.
The elderly are less able to synthesize vitamin D in the skin, so they need a little more sun than younger people. Also, many older people use sunscreen and wear protective clothing, which limits vitamin D production. Older adults also have a higher need for vitamin D. Adults aged 51 to 70 have an adequate daily intake (AI) of 400 IU (10 mcg) of vitamin D, but for ages over 70 the AI is 600 IU (15 mcg).
Salt sensitivity has been reported to be more common in the elderly. For the elderly, lowering salt intake to the recommended levels is especially important. The tolerable upper intake level for sodium is set at 3.8 grams for adults. For those over age 70 the upper level is set a little lower at 3 grams daily. Keeping salt intake below this limit will help older people control blood pressure and decrease their risk of heart disease.
In elderly populations absorption of magnesium may be lower. Also, magnesium losses in urine increase in older people. These factors, coupled with lower intakes, increase the risk of magnesium depletion in the elderly. Adequate magnesium is needed for energy and to lower the risk of cramps and spasms.
Older adults have zinc intakes that tend to be lower than the RDA. To avoid impaired immune system functioning, older adults should be sure to maintain adequate zinc intake. There are some indications that adequate zinc intake may reduce the risk of macular degeneration, common in older populations.
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