Baby Boomers Need More Vitamins

People who are 50 or over may not be getting all the vitamins and minerals they need to stay healthy, no matter how varied and balanced their diet. Here are the supplements you need and why. The vast array of multivitamins, individual vitamins, and supplements is enough to overwhelm any consumer. The good news is it’s simpler than you might think. In fact, for most baby boomers, a multivitamin and perhaps a few carefully selected and doctor-approved additions should be all that’s needed.

Vitamins: What Is the Best Multivitamin?

As people age their bodies undergo an ironic transformation. Older adults generally need fewer calories and may eat less, yet at the same time their vitamin and mineral requirements increase due to less efficient digestion, among other physiological factors.

“For individuals over 50, a daily multivitamin supplement can provide all the micronutrients they aren’t getting in their daily food intake,” says Leticia Aliaga, RD, a dietitian at Montefiore Medical Center in the Bronx, N.Y.

Specifically, Aliaga recommends a multivitamin that meets the following Dietary Reference Intakes (DRIs) for adults 51 to 70 years old:

Calcium: 1,200 mg
Magnesium: 320 mg for women and 420 mg for men
Zinc: 12 mg for women, and 15 mg for men
Folate: 400 mcg
B12: 2.4 mcg
Vitamin C: 60 mg (100 mg for people who smoke)
Vitamin D: 10 mcg * SEE NOTE BELOW 
Vitamin E: 8 mg alpha-tocopherol equivalents for women, and 10 mg alpha-tocopherol equivalents for men

Vitamins: What About Individual Supplements?

Since older people are at risk for osteoporosis, an individual calcium pill with vitamin D is also advisable. “Calcium is number one; you need to hang on to the bone you have because you won’t get any more,” says Susan B. Roberts, PhD, professor of nutrition and psychiatry at Tufts University in Boston. She recommends one 500 mg calcium pill. Make sure to take calcium at a different time than your multivitamin, as calcium can interfere with zinc and iron absorption.

Other individual vitamins should be taken with care and ideally approved by a doctor or nutritionist. Too much of one kind of vitamin can affect the metabolism and the absorption of other vitamins.

Not only that, it can be dangerous. “Fat-soluble vitamins A, D, E, and K accumulate in the body and should never be taken in large amounts,” says Rose Clifford, RD, a clinical dietitian in the department of pharmacy services at Washington Hospital Center in Washington, D.C. “Many older people take warfarin (Coumadin), a medicine that thins the blood, and large amounts of vitamin K can interfere with this. Always check with your pharmacist or read the drug label on medicines to check for nutrient and drug interactions.”

Vitamins: How to Choose?

“All multivitamin and mineral supplements are essentially the same, and the more expensive one does not necessarily impart any benefit above and beyond that of a generic product,” says Nancy Rodriguez, PhD, RD, professor in the department of nutritional sciences at the University of Connecticut in Storrs.

Check the expiration date and look for the United States Pharmacopeia (USP) seal. The Food and Drug Administration does not regulate supplements, but the USP seal assures the supplement actually contains what is listed on the label.

And buyer beware: If something sounds too good to be true, it probably is. “Supplements do not cure diseases" unless you have a diagnosed vitamin or mineral deficiency, says Clifford, “so if a supplement claims it can cure a disease like cancer, heart disease, or digestive problems, be wary.” Ditto for “memory improvement” supplements; there are no clinical studies to back up that claim.

Ultimately, while a multivitamin and a calcium supplement can be helpful additions, there’s no magic mixture that can replace a healthy diet of fresh fruits and vegetables, whole grains, and lean protein. from Everyday Health.com

__________________________________________________________________________________

 This came from my webpage on anxiety:

[MY NOTE: INOSITOL IS VITAMIN B9, AND I BELIEVE IT SHOULD HAVE BEEN MENTIONED HERE, AS I HAVE READ OTHER ARTICLES ABOUT ITS BENEFICIAL EFFECT ON ANXIETY;  VITAMINS CAN ONLY HELP IF DEFICIENCIES ALREADY EXIST]. 

Vitamin B6 (pyridoxine) is particularly important. It is a known energizer that also exerts a calming effect.

Vitamin B-1 (thiamine) helps reduce anxiety and has a calming effect on the nerves.

Niacinamide (a form of Vitamin B-3) is important in the production of certain brain chemicals. In large doses, it has a calming effect.

Include pyridoxal-5-phosphate (P-5-P) if you lack the enzymes to convert vitamin B6 to its active form.

Calcium and magnesium are important to prevent nervous tension. They relax a tense and overwrought nervous system. Calcium is a natural tranquilizer. Magnesium helps relieve anxiety, tension, nervousness, muscular spasms, and ties. Take magnesium in combination with calcium. Take them before bed to improve sleep. Alcohol robs the body of magnesium, causing nervousness and irritability.

Vitamin C is necessary for proper functioning of adrenal glands and brain chemistry. In large doses, it can have a powerful tranquilizing effect and is known to decrease anxiety. Take the variety with bioflavonoids. It is very important for dealing with stress. (Consult a physician before you start any mega vitamin therapy.)

Potassium is essential for proper functioning of the adrenal glands.

Low levels of selenium have been found in people with anxiety disorder. It is a powerful antioxidant that protects the heart.

S-Adenosylmethionine (SAMe) is an important physiological agent involved in over 40 biochemical reactions in the body. Is a natural anti-depressant and has a calming effect.

GABA (gamma-aminobutyric acid) - This amino acid reportedly helps in anxiety.

Vitamin E helps transport oxygen to brain cells and protect them from free radical damage.

Zinc has a calming effect on the central nervous system.

Recommended Daily Dosages

Vitamin B complex, 50 mg one to three times daily

P-5-P, 100 mg

Extra vitamin B-1 (thiamine) - 50 mg 3 times daily, with meals.

Vitamin B-6 (pyridoxine) - 50 mg 3 times daily.

Niacinamide - 100 mg 3 times daily.
Caution- Do not substitute niacin for niacinamide. Niacin can be toxic in such high doses.

Vitamin C with Bioflavonoids - 5,000-10,000 mg daily, in divided doses. [SEE MY NOTE, BELOW]

Vitamin E - 400 IU or as directed in the label. Use d-alpha-tocopherol form.

Calcium - 2,000 mg daily

Magnesium - 500-1,000 mg daily

Potassium - 99 mg daily

Selenium - 100-200 mcg daily
Caution: If you are pregnant, do not exceed 40 mcg daily.

Zinc - 50-80 mg daily. Do not exceed a total of 100 mg daily from all supplements.

S-Adenosylmethionine (SAMe) - 400 mg twice daily.
Caution: Do not use if you have manic-depressive disorder or take prescription anti-depressants.

GABA (gamma-aminobutyric acid)- 750 milligrams three times a day after meals.

go the natural way.

ABOVE FROM: panicfree.co.nz/index.php

[MY NOTE: INOSITOL IS VITAMIN B9, AND VITAMINS CAN ONLY HELP IF DEFICIENCIES ALREADY EXIST] 
 
My Note: A recent meta study of vitamin supplements showed that those of synthetic origin were associated with a reduced life expectancy. Those of natural origin, however were associated with an increased life expectancy. The only exception was vitamin C,  which was neutral.

I am aware of advice, however, that for it to be utilised, synthetic vitamin C needs to be taken with some of the natural form, and/or bioflavonoids, which could explain the neutral result for synthetic vitamin C.

There may well be other factors operating, however. Many people who choose to pay more for the natural vitamin supplements are more likely to be better informed about health issues, have a better diet, and exercise more than those who just buy whatever they see in the supermarket shelves, or on TV ads, etc.

The only vitamins that I can recommend are those from http://www.mercola.com and the combination product which I now use, at: http://dan.xtend-life.com/ which also includes amino acids, and herbs, etc. It has regular, and premium varieties, for either males, or females.

Check out: http://chetday.com/naturalvitamin.htm  

* See http://articles.mercola.com/sites/articles/archive/2008/12/16/my-one-hour-vitamin-d-lecture-to-clear-up-all-your-confusion-on-this-vital-nutrient.aspx In the winter months, if not getting sufficient daily exposure to strong light, see http://www.mercola.com SEARCHBAR: enter: "vitamin D3". Go to a doctor and ask for a 25(OH)D, also called 25-hydroxyvitamin D, blood test. When you get the results, don’t follow the typical “normal” reference range, as these are too low. The OPTIMAL value that you’re looking for is 45-52 ng/ml (115-128 nmol/l)". The company which tests your levels has to be one of those using the correct form of test, and this topic is addressed via the searchbar at Mercola.com - "vitamin D3; testing".

The individual requirements for vitamins, and minerals vary considerably according to age, gender, diet, lifestyle and medical situation, so it is wise to consult your doctor first. The above provides "ball park" indicators only. Drs. J Cannell, or http://vitaminDcouncil.org B. Kim, of http://drbenkim.com and J. Mercola, of http://www.mercola.com all agree on the optimal range for vitamin D3 (cholecalciferol) and my doctor believes that they are reasonable, so I have adopted them. People with sarcoidosis need to be very careful with vitamin D3, according to Dr. Mercola.