As we age, the importance of maintaining a balanced diet rich in essential nutrients becomes increasingly evident. Long gone are the days when our parents implored us to ‘eat your vegetables’ as merely a childhood mantra; it’s a philosophy that extends well into our senior years. While a plethora of advertisements for vitamins flood our social media feeds and television screens, promising optimal health with little effort, one expert warns that these quick fixes may not be all they seem. In fact, some supplements can pose significant health risks for those over 50.
Christopher Norman, GNP, a geriatric nurse practitioner with the National Council on Aging (NCOA), emphasizes the importance of understanding both the benefits and the risks associated with vitamins and supplements: “It is helpful to understand the benefits and risks of taking vitamins and supplements because even though you can get them over-the-counter or without a prescription, they can still have some risks even if they are taken in the wrong amount or in combination with other medication.”
He adds that older adults can encounter more complications related to supplementation due to age-related physiological changes and chronic health conditions. One vitamin Norman especially cautions against is Vitamin A.
Vitamin A: Proceed with Caution
Several studies indicate that a varied and nutrient-rich diet is sufficient for obtaining necessary vitamin A levels, which makes the reliance on supplements questionable. The National Institute of Dietary Supplements recommends that adult males and females consume 900 micrograms RAE and 700 micrograms RAE of vitamin A daily, respectively. Despite this, many people achieve these levels through a well-rounded diet alone.
Norman warns, “Older adults should be careful with vitamin A because it can potentially reduce bone density, as well as cause liver damage or joint pain, and symptoms like nausea, headache or diarrhea.”
The concern surrounding bone density is particularly critical, as older adults are more susceptible to fractures from falls. The CDC states that falls are prevalent among seniors and can result in severe injuries or even fatal outcomes. Research on vitamin A supplementation and its effects on bone health is mixed. While some studies suggest that it may improve bone density, others show no impact, and some even indicate a decrease.
Recognizing Vitamin A Deficiency
Despite the risks of excessive vitamin A, it is important to recognize the symptoms of deficiency, which can include:
– Night blindness
– Vision loss
– Dry eyes or scaly skin
– Increased infection rates
Natural Sources of Vitamin A
Instead of supplements, Norman advocates for obtaining vitamin A through dietary sources. “I recommend trying to naturally consume needed nutrients through food before relying on supplements. People have been eating and processing food for thousands of years. Our bodies know how to get what we need from food.”
Some of the top food sources rich in vitamin A include:
– Leafy green vegetables
– Fish such as salmon and tuna
– Sweet potatoes
– Dairy products
– Liver
– Carrots
– Cantaloupe
– Pumpkin and sunflower seeds
– Apricots
Caution with Vitamin B6
Norman also expresses concern regarding Vitamin B6 supplementation for individuals over 50. While Vitamin B6 is critical for forming red blood cells, excessive intake can lead to neurological issues such as poor balance and nerve damage. The Office of Dietary Supplements underscores similar cautions regarding high consumption levels. Instead, individuals can obtain adequate Vitamin B6 from foods like:
– Fish
– Poultry
– Potatoes
– Starchy vegetables
– Chickpeas
– Non-citrus fruits
Evaluating Supplementation
In cases where supplements are deemed appropriate, Norman offers these guidelines for selecting safe and effective options:
1. Review labels to confirm that the supplement has been tested and approved for quality.
2. Be aware of your motivation: Understand why you are considering a specific supplement instead of following trends.
3. Consult your healthcare provider prior to starting any new supplement. Norman insists that this last step is crucial: “If you come across an advertisement for a vitamin or supplement that might be ‘the perfect thing’ for whatever condition you might be struggling with, ask a trusted and qualified healthcare professional before just starting it up.”
As we age, the need for caution in our dietary choices becomes ever more imperative. Making informed decisions, especially regarding vitamins and supplements, can help protect health and well-being in our golden years.
