Dietary Supplements in Older Adults

Dietary supplements can be beneficial for some older adults, but they also carry risks that might be harmful. When deciding if dietary supplements are right for you, it’s important to understand these benefits and risks, as well as some general nutrition principles.

Your body processes nutrients best when they are introduced directly from food to your gastrointestinal tract. As such, our eating habits influence the amount of nutrients we consume and feed our bodies.

Many older adults eat less than the recommended type and amount of food each day. This can lead to lower nutrient levels, and possible health consequences. A balanced diet of the type and amount of recommended food sources can eliminate the need for dietary supplements.

Adults over 50 may need more vitamins and minerals than young adults do. Some of these include:

·        Vitamin D – Helps your body absorb calcium, keeping bones strong and protecting against osteoporosis and fractures. Also plays a major role in immune health, fighting off viruses and bacteria, as well as nervous system health.

·        Calcium – Along with Vitamin D, this mineral helps keep bones strong, protecting against fractures and osteoporosis. It is also needed for healthy nerves and blood vessels, and many vascular and hormone functions.

·        Vitamin B12 - Helps keep your vascular and nervous system healthy and helps make DNA (the genetic material in all of your cells). Also prevents megaloblastic anemia, a condition that makes you weak and tired.

·        Vitamin B6 – Helps support over 100 enzyme reactions involved in metabolism and is needed to help form red blood cells.

·        Folate – Helps make DNA and other genetic material. Folic acid is the form found in supplements.

Do I Need A Dietary Supplement?

The first step is to determine if your levels are low, and to make sure your liver and kidneys are healthy enough to process any supplements. This can be done by asking your doctor or health care provider about blood testing.

If a supplement is recommended, your health care provider or pharmacist can help you determine how much you should take.

Forms and Safety

Dietary supplements come in various forms such as tablets, capsules, powders, liquids and extracts. They may contain vitamins, minerals, microbials (probiotics), amino acids or botanicals (herbals). In general, chewables, powders and liquids are better absorbed than hard-pressed tablets, making them more available for your body to use them. Choose a form you are more likely to take consistently.

Some supplements can cause harm in high doses or interfere with other important medications or upcoming procedures. Periodic blood testing to follow your levels and sharing a list of supplements you are taking can prevent this.

It’s important to remember that dietary supplements are not tested for safety and efficacy by the U.S. Food and Drug Administration. Just because a supplement is being sold at your favorite store does not mean it contains what the label states, is safe, or even works.

Herbal Supplements

Herbal supplements are a form of dietary supplements that come from plants. Common herbals include echinacea, ginkgo biloba and black cohosh. While many herbals have shown benefits, they are still being studied for safety and usefulness. They must be taken with caution and reviewed to make sure they do not interfere with your medications or upcoming procedures, just like other dietary supplements. Just because they are natural, doesn’t mean they’re safe for you.

Best Practices for Dietary Supplements in Older Adults:

Eat a healthy, balanced diet! Refer to the U.S. Department of Agriculture’s, Dietary Guidelines for Americans, 2020-2025, for guidance on your nutritional needs. Remember, your body prefers vitamins and minerals come from food sources, not supplements.

Talk with your doctor or health care provider about whether you need a supplement; ask about blood testing before and periodically during supplementation.

Don’t forget about dieticians! Nutrition is their specialty. They can work with your doctor or health care provider to make safe recommendations for you. An appointment with a dietician is time and money well-spent.

When choosing a supplement, use a reputable, well-known supplement company with a history of safe, effective products. Do not rely solely on customer reviews.

Add any supplements you are taking to your daily medication list.

Read reputable sources of supplement information that are based on sound, scientific results that have been proven by multiple groups over time (not just a single study).

Beware of marketing schemes and claims; if something sounds too good to be true, it usually is!

References:

U.S. Department of Health and Human Services, National Institute on Aging

U.S. Food and Drug Administration

U. S. Department of Health and Human Services, National Institute of Health

U. S. Department of Health and Human Services, National Center for Complimentary and Integrative Health