Tag: vitamins

Nutritionists and dietitians also claim that food is the best source of vitamins and nutrients the body needs, but it is not always possible to get the vitamins you need from vitamins.

It is important that unprocessed and fresh foods are rich in nutrients and vitamins. However, there are times when vitamin and mineral supplementation is needed to prevent the development of chronic diseases.

Micronutrient deficiencies are common in people over 60, especially women. Changes associated with ageing, the onset of chronic diseases, taking medication and poor diet can also contribute to vitamin depletion. This is why a multivitamin is highly recommended for women over 60.

What vitamin should I take over 60?

As the question “what vitamin should I take over 60” is asked a lot, here are the most important vitamins to take over 60.

Vitamin D: Taking vitamin D in old age is very important. Vitamin D helps to absorb calcium and maintain healthy bones. It also plays a role in the proper functioning of the immune system. Sunlight is the best source of vitamin D, but in old age the skin produces vitamin D less efficiently, so supplementation may be needed to maintain blood levels.

Vitamin B12: Perhaps the most important vitamin for women is vitamin B. Vitamin B12 plays a role in maintaining a healthy nervous system and in the formation of red blood cells. However, in old age, the absorption of vitamin B12 may decrease, so it may be important to take a supplement.

Calcium: Calcium is essential for strong bones and teeth, and for the proper functioning of the heart, muscles and nerves. In older age, the risk of osteoporosis increases due to loss of bone mass, so taking calcium supplements may be important. However, it is also important to maintain adequate levels of vitamin D, as this helps with calcium absorption.

Magnesium: Magnesium contributes to the proper functioning of the nervous system and muscles, and plays a role in bone health and heart rhythm regulation. In older age, absorption and excretion of magnesium may decrease, so supplements may be needed.

Omega-3 fatty acids: Omega-3 fatty acids are known for their anti-inflammatory effects and may play a role in brain and heart health. They are available in fish oil or flaxseed oil and can be beneficial in old age.

Vitamin D deficiency develops in people who get very little sunlight and who are often confined to a fixed place. Vitamin D is almost essential for proper bone density and calcium metabolism. A lack of it causes fractures and osteoporosis much earlier. It is also worth taking it in capsule form, as it may not always be possible to get it from food.

More strengthening vitamins for older people

Vitamin C: It has antioxidant properties and can help strengthen the immune system and protect cells. Good sources in fresh fruits and vegetables.


Vitamin E: An antioxidant that can help protect cells. Good sources of antioxidants.


Calcium: plays a key role in maintaining strong bones and teeth. Dairy products, seeds and some vegetables are good sources.

If you want to get vitamins into your body without taking supplements, you should be aware of the best sources of vitamins.

There is nothing wrong with most supplements, but there is no substitute for good nutrition.

So let’s look at what is available to you when you are looking for the best sources of vitamins:

Hazelnuts: contain vitamin B1. Peanuts are also known as nerve-boosters, because vitamin B1 acts on the nervous system. Without it, the body cannot break down carbohydrates and cells are left without a source of energy. Other sources are yeast and wheat germ.

Fish: Rich in omega-3 fatty acids, it is also rich in vitamin A, which is essential for vision, skin beauty and is important for building teeth and bones. It also contributes to heart health.

Whole grains: contain vitamin B3, which provides energy for the body and strengthens the nervous system and muscles. It is also found in meat.

Cheese: Cheese contains vitamin B2, which is important for the optimal functioning of metabolic processes and aids digestion, the proper utilisation of food and its conversion into energy.

Liver: Contains vitamin B6, which plays an important role in the formation of red blood cells and is involved in the release of stored energy. Liver is considered the best source of vitamin B6.

Soy: Contains vitamin B5, which can cause excessive sleepiness, muscle aches and fatigue. If you want to avoid these, eat as much soy, liver and egg yolks as possible.

Carrots: carrots contain vitamin B13, which protects against liver dysfunction and also slows down ageing. It is also rich in vitamin A.

Eggs: Contain niacin, a protective vitamin for skin tissue. It has an important role in the processing of fats and carbohydrates and in growth. It can also be found in the liver.