Pharmacist and lab doctor outline which nutrients matter most for seniors
A Latvian pharmacist and a laboratory physician explain which vitamins and minerals are important for older people's immunity, bones and nervous system. They advise supplementing the diet only after tests and consulting a specialist.
As people age, the body's needs change and some nutrients are absorbed less well, so seniors benefit from knowing which ones deserve attention. This is explained by Juta Namsone, a pharmacist at the Latvian pharmacy chain Mēness aptieka, and Jana Osīte, head of Centrālā laboratorija (Central Laboratory) and a laboratory physician. Their advice was published by the Ziemeļlatvija news site, and the core message is that a balanced diet should be the foundation, while supplements should be chosen individually.
Immunity and protection
Vitamin D supports the immune system, muscles and bones, and helps calcium absorption. With age, the body's ability to produce it in sunlight declines; dietary sources include oily fish such as salmon, mackerel and sardines. Vitamin C acts as an antioxidant, and because the body does not store large amounts, it must be consumed regularly through berries, citrus fruit, peppers and other vegetables and fruit.
Zinc matters for immunity, wound healing, taste and smell; it is found in oysters and beef. Selenium protects cells and is needed for the thyroid, but Brazil nuts contain a lot of it and should not be eaten in large amounts. Omega-3 fatty acids are important for the heart, blood vessels, brain and eyes, and are found in oily fish, walnuts, flaxseed and rapeseed oil.
Bones, nerves and gut
Calcium is needed for bones, teeth, muscles and nerves. The risk of osteoporosis rises with age, particularly for women after menopause. Vitamins B12 and B6 are linked to blood formation, the nervous system and energy metabolism, while magnesium and potassium relate to muscle and nerve function. For people with kidney problems, extra potassium can be risky.
Fibre supports bowel function and cholesterol and glucose levels; intake should be raised gradually with enough fluids. Folic acid in high doses without need should be avoided, as it can mask a B12 deficiency.
Tests and symptoms
Before taking vitamins, it is advisable to be tested, for example for vitamin D, iron, ferritin, magnesium and zinc levels. Osīte notes this allows the dose to be adjusted precisely and the effectiveness of products to be monitored. Fatigue, weakness, muscle weakness or poor concentration should not simply be put down to age, as the cause may be treatable. Doctors or pharmacists should be told about all medicines and supplements used, since substances can interact with drugs.
