Vital Vitamins and Nutrients

You should always aim to get your vitamins and minerals from a full, balanced diet; however certain products on the market contain a surprisingly vast amount of nutrients that can help your body’s everyday functions and contribute to your overall wellbeing:

Horlicks: One mug of Horlicks Traditional, Horlicks Light and Horlicks Light Chocolate contains 14 vital vitamins and nutrients, it is a rich source of vitamin D—an essential aid to calcium absorption. Horlicks is also a great source of vitamin B12 which is important for the normal functioning of the nervous system and red blood cell formation, vitamin C, an antioxidant which helps to protect the body’s cells and helps the body to absorb iron and vitamin B6 which contributes to the normal functioning of both the nervous and immune system and can reduce tiredness and fatigue.

Marmite: This polarising savoury spread is rich in several B vitamins and is a great source of folic acid—historically it has also been used for remedial purposes.

Minvita Baobab Superfruit Powder: This powder is 100% organic and a great supplement for topping up on vitamins, minerals and antioxidants. High in vitamin C, fibre, calcium and potassium, this superfruit product can be added to water, juices, yoghurts and bread and cake recipes.

It’s no secret that in order to get all the nutrients our body needs, a natural and balanced diet is key. However, there is evidence that we may need a bit of help retaining these vital minerals from time to time—especially as we age and our body loses the ability to absorb nutrients. It is important to follow advice from your GP when taking these vital vitamins and supplements and to consume them in the recommended daily allowance as taking more than the suggested dose can be harmful to your health. In any case, it’s important to choose good-quality supplements with no additives—some tend to dissolve so quickly in the digestive system that they are excreted as waste instead of absorbed and utilised by the body. Here are the deficiencies most common in later life, and the appropriate supplements to take to counteract them.

Vitamin D

During the warmer months up until September, our bodies should be able to get enough vitamin D through sunlight on our skin—however, some may not get enough if their exposure to the sun is limited. This can be the case for people who are homebound or living in an institution. There are some foods that contain this vitamin—namely oily fish, liver, egg yolk and red meat—but these can be bound by dietary reasons and lifestyle choices.

The Department of Health (DoH) recommends that people take a daily vitamins and nutrients containing 10 micrograms of vitamin D throughout the year if they are over 65, if they usually cover up when outdoors, if they are frail or if they live in a care home. These nutrients are vital for healthy bones, teeth and muscles, but as with everything, taking more than the recommended amount could be harmful to your health. NHS Choices recommends never taking more than 25 micrograms of the vitamin and always consulting with your GP—some people can have medical conditions that may mean they will not be able to safely take any added amount.

Iron

This essential mineral helps make the red blood cells that carry oxygen around the body. People will be able to get all the iron they need from their diet, as it is heavily present in foods such as red meat, green leafy vegetables, pulses, eggs, wholegrain products and fortified cereals. Older people should not routinely consume iron supplements unless they have a specific need or reason for their deficiency—like a recent operation or a restrictive diet like veganism. Iron deficiency in later life could signal an underlying health problem, so it is advisable to investigate it as soon as possible and take appropriate action.

B vitamins and folate

There are various types of vital vitamins and nutrients, B vitamins are especially significant, they all serve different functions in the body from breaking down energy from food, helping to form red blood cells to keeping the skin, eyes and nervous system in top shape. As we age, our bodies can lose the ability to absorb vital nutrients—B12 vitamin deficiency is more common in older people, and it affects around one in 10 people aged 74 and older, and one in 20 people aged between 65 and 74. In some cases improving your diet can go a long way in counteracting deficiencies—green vegetables such as broccoli, brussel sprouts and peas are good sources of folate and vitamin B12 can be found in meat, fish and eggs—but in other instances, injections or tablet supplements may be advisable. A deficiency in any of these two vitamins can cause a wide range of problems such as extreme tiredness, low energy, muscle weakness and disturbed vision. It is important to visit your GP if you have any of these symptoms as it is vital that these deficiencies are compensated in the least amount of time possible. A daily supplement of 2 milligrams or less of vitamin B12 is unlikely to cause any harm, and the recommended intake of folate sits at 400 micrograms a day. As for vitamin B6—another important B vitamin—men over 50 tend to need 1.7 milligrams while women require 1.5. This vitamin is present in foods such as fortified cereals, whole grains and organ meats—like liver.

Calcium

Calcium is one of the most important of all the vital vitamins and nutrients; coming up short on calcium can lead to brittle bones and has also been shown to increase the risk of fractures. The mineral is important for muscle contractions—including the heartbeat—and helps the blood to clot normally. Dairy is an excellent source of calcium, as are leafy greens and nuts. Before deciding to take any calcium supplement, it is always preferable to speak with your GP, as taking high doses can have negative side effects such as stomach pain and diarrhoea. These supplements are usually given to people who are at the highest risk of bone fractures.

Vitamin C

Some people may choose to take vital vitamins and nutrients such as vitamin C tablets to ward off colds, but are these pills worth the time and money? Even though there is some evidence that vitamin C helps the recovery process after a bout of flu or illness, research has established that in reality, the best way to get enough vitamin C is to simply eat a more balanced diet. Consuming the recommended amount of fruits and vegetables will give the body all that it needs. Citrus fruit, strawberries, mango, peppers and tomatoes are all excellent sources of vitamin C.

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