After age 50, it's more important than ever to make sure you're getting the vitamins and minerals your body needs. Studies have shown that as we get older, our bodies don't absorb vitamins and minerals from food as well as they used to. That's why it's important to supplement your diet with a good quality vitamin supplement. According to a survey conducted in 2021, 78% of the adults 50 and older were taking vitamin supplements and this percentage of people using supplements has increased to 83% among adults 65 and older (1).
In this blog post, we'll talk about why vitamin supplements are so important after age 50 and why liposomal liquid vitamins are the best type of vitamins for those over 50.
Why vitamin supplements are so important after age 50?
Vitamins play an important role in keeping our bodies functioning properly. They help us maintain our energy levels, our immune system, and our overall health. As we age, our bodies become less efficient at absorbing vitamins from the food we eat. This is why it's important to make sure we're getting enough vitamins, especially after age 50.
Let’s get into the details and learn more about key vitamins and minerals required for our bodies in order to function properly.
Vitamin A:
Vitamin A is a fat-soluble vitamin found in green leafy vegetables, orange and yellow vegetables, tomatoes, fish, liver, and eggs (2).
Vitamin A is involved in immune function, cellular communication, growth and development (2). Vitamin A supports cell growth and differentiation, plays a critical role in the maintenance of the heart, lungs, eyes, and other organs. Vitamin A is also critical for vision (2).
An Age-Related Eye Disease Study conducted on people over age 50 with some eyesight degeneration has found that giving antioxidant supplements (includes vitamin A, C and E) along with Zinc supplementation reduced their risk of developing advanced macular degeneration (3).
Vitamin D:
Vitamin D (also referred to as “calciferol”) is a fat-soluble vitamin that is naturally present in a few foods such as fatty fish, egg yolk and mushrooms. It is also produced in our bodies when ultraviolet (UV) rays from sunlight strike the skin and trigger vitamin D synthesis (4).
Vitamin D promotes calcium absorption in the gut. It is also needed for bone growth and bone remodeling. Without sufficient vitamin D, bones can become thin, brittle, or misshapen. Vitamin D sufficiency prevents osteomalacia in adults (4).
Vitamin D has other roles in the body, including reduction of inflammation, cell growth, neuromuscular and immune function, and glucose metabolism (4).
Vitamin D also helps in healthy physical aging. Current evidence suggests that low vitamin D levels may contribute to the development of diseases of aging, such as osteoporosis, cardiovascular disease, hypertension, type 2 diabetes, and cancer (5).
Vitamin D deficiency is a common, serious medical condition that significantly affects the health and well-being of older adults (5). The percent of older adults suffering from vitamin D deficiency ranges from 20 to 100% in the United States (5).
Studies have suggested that vitamin D plays a crucial role in brain development and cognitive performance (5). As a person ages, their risk for cognitive decline increases dramatically; affecting nearly 25% of all persons 65 and older in the US. Recent findings suggest that low vitamin D levels in older adults are associated with an increased incidence of cognitive decline (5). In a study conducted on US adults aged 65 and older reported that low vitamin D levels had a significant negative effect on a person's ability to perform executive functions, focus their attention, and process information (5).
Studies have suggested that a lower vitamin D levels within the body may contribute to the development of type 2 diabetes (5). A study conducted in 2010 has shown that 30% of the population over the age of 65 affected by diabetes (5).
The immune system of an older adult progressively loses its ability to fight infections, leading to an increase in elder mortality rates (5). Vitamin D helps to regulate the immune responses (5).
Studies have suggested that higher levels of vitamin D may reduce the risk of developing several cancers; most commonly, breast, prostate, and colon (5).
Vitamin B3 (Niacin):
Niacin (also known as vitamin B3) is one of the water-soluble B vitamins found in a wide variety of foods which includes nuts, legumes, grains, poultry, beef, fish (6).
Niacin helps to keep nervous system, digestive system and skin healthy. In the central nervous system, vitamin B3 acts as a key mediator of neuronal development and survival (8).
Vitamin B3 deficiency has been recognized as a pathogenic factor for neurological defects and dementia, as well as for neuronal injury and psychiatric disorders (8). Dietary surveys indicate that 15% to 25% of older adults do not consume enough niacin in their diets (7).
Studies have found that Vitamin B3 deficiency may also results in neuropsychiatric disorders such as schizophrenia (8). Niacin may also provide protection against Alzheimer’s disease and age-related cognitive decline (8). Studies have found that vitamin B3 has therapeutic effects in headache management as well (8).
Vitamin B12:
Vitamin B12 is required for the development and function of the central nervous system, healthy red blood cell formation and DNA synthesis (9). Vitamin B12 is naturally present in foods of animal origin which includes fish, meat, poultry, eggs, and dairy products (9).
Vitamin B12 absorption is a highly complex process that often becomes less efficient with age, and involves the stomach, pancreas and small intestine (10). The capacity to absorb vitamin B12 from a food-based diet decreases in older adults and over time can result in vitamin B12 deficiency (10).
Conditions associated with vitamin B12 deficiency include pernicious anemia, present in about 15% to 25% of older adults with vitamin B12 deficiency (9). B12 inadequacy also been linked with a reduced risk of cognitive decline in older adults.
Vitamin B6:
Vitamin B6 is a water-soluble vitamin found in fish, beef liver and other organ meats, potatoes and other starchy vegetables.
Vitamin B6 performs a wide variety of functions in the body which includes carbohydrate, protein and lipid metabolism. Vitamin B6 also plays a role in cognitive development, immune function and hemoglobin formation (11).
Isolated vitamin B6 deficiency is uncommon; inadequate vitamin B6 status is usually associated with low concentrations of other B-complex vitamins, such as vitamin B12 and folic acid (11). Vitamin B6 deficiency is associated with microcytic anemia, electroencephalographic abnormalities, dermatitis, depression and confusion, and weakened immune function (11).
Why liposomal liquid vitamins are the best vitamins for those over 50?
Dysphagia (difficulty in swallowing) is one of the most common age-related alterations in the elderly. About 30% to 40% of the older patients in institutions are affected by swallowing disorders (12). In a survey 40% of American adults reported pills getting stuck in their throat; that is, pills caused the sensation of choking or of a lump in the throat (13). Not only this most of the adults have stomach discomfort due to pills, this is because as we grow older our stomachs produce less acid but pills need to be broken down by stomach acids before they have a chance to get absorbed into the bloodstream.
Whereas liposomal liquid vitamins are made by encapsulating the vitamins and minerals in a phospholipid membrane which is readily absorbed by the cells and release the nutrients directly inside the cells, they do not need to be broken down by stomach acids to get absorbed hence they do not cause any stomach discomfort. As they come in liquid form, it is easier to take these supplements.
VitaminAlly – Your Best Multivitamin Choice
At Vitaminally we have created easy-to- take liquid multivitamins for both men and women after age 50+ based on individual needs.
We make our products through liposomal technology for superior absorption and greater bioavailability since liposomes release the vitamins and minerals directly inside the cells which means your body gets almost everything from your supplement without any stomach discomfort. According to research liposomes have 5 times better absorption than pills which means liposomal liquid products provide greater benefits than other form of supplements.*
Both Women’s 50+ and Men’s 50+ multivitamins have more than 17 key vitamins and minerals required to support your immune system and overall wellness. All the ingredients used to formulate our products are stable and active forms. Your body does not have to transform them, meaning they are more easily absorbed.
Simply take 3 pumps once daily by mouth. You can also add the supplement to water or any other drink of your choice, as long it is not hot.
References:
- https://www.aarp.org/health/drugs-supplements/info-2021/supplements-after-50.html
- https://ods.od.nih.gov/factsheets/VitaminA-HealthProfessional/
- https://pubmed.ncbi.nlm.nih.gov/11594942/
- https://ods.od.nih.gov/factsheets/VitaminD-HealthProfessional/
- https://www.ncbi.nlm.nih.gov/pmc/articles/PMC4399494/
- https://ods.od.nih.gov/factsheets/Niacin-HealthProfessional/
- https://lpi.oregonstate.edu/mic/life-stages/older-adults
- https://www.ncbi.nlm.nih.gov/pmc/articles/PMC6412771/
- https://ods.od.nih.gov/factsheets/VitaminB12-HealthProfessional/
- https://www.ncbi.nlm.nih.gov/pmc/articles/PMC5130103/
- https://ods.od.nih.gov/factsheets/VitaminB6-HealthProfessional/
- https://www.ncbi.nlm.nih.gov/pmc/articles/PMC7465437/
- https://www.ncbi.nlm.nih.gov/pmc/articles/PMC4589822/