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5 supplements for the elderly
Table of Contents
1. Nutrient deficiency in seniors is the cause
Older people are at risk of basic nutrient deficiencies. Why? There can be many causes. Some of them suffer from disorders of the digestive system with age, which can lead to reduced food intake. In addition, older people have problems with biting (tooth decay) and swallowing, especially after suffering from various diseases such as stroke or heart attack. Some suffer from diseases of the gastrointestinal system, which may adversely affect digestion and absorption.2. The diet of the elderly obesity and malnutrition
In the elderly, both overweight and underweight can be observed. It is worth noting that the BMI standards for elderly people are different from those for people over 18 years of age. They both contribute to decreased fitness and lead to a decrease in quality of life. One of the initial ways of assessing body weight is to determine BMI (body mass index). This indicator does not take into account the patient's sex, age or level of physical activity, so it is only used as an indicative assessment.3. What should the senior's diet look like?
It is recommended that the adult's daily protein intake is approximately 1.2 g/kg of body weight. However, this should be considered on an individual basis, as too low a dietary intake results in a decrease in body fat and muscle strength, and too high a risk of liver workload and muscle loss.4. Is supplementation needed?
Supplementation should always be considered on a case-by-case basis and depending on deficiencies. However, there are several indications for the use of supplements by the elderly: dietary calories less than 1500 kcal, one-sided diet (consisting of consuming the same type of products for a longer period of time, e.g. only apples), diets with a significant reduction or elimination of certain nutrients, lactose intolerance, frequent respiratory tract infections.5. Supplements for the elderly Vitamin D
Vitamin D has a pleotropic (multidirectional) effect, e.g. It improves the absorption of phosphorus and calcium, thus preventing osteoporosis and affecting the body's immune system. In the elderly, its absorption by the skin is reduced, so it is worth taking care of the food sources are fish and to a lesser extent succulents, milk and dairy products.6. Supplements for the elderly Omega-3 fatty acids
In the diet of the elderly, consideration should be given to the intake of polyunsaturated fatty acids EPA and DHA from the omega-3 family. They exhibit a number of health benefits: they are anti-inflammatory, regulate the proper clotting of blood; reduce oxidative stress, thereby protecting against free radicals; ?? they reduce insulin resistance; they reduce LDL and triglyceride cholesterol levels, and thus enhance the lipid profile; have immunomodulatory effects. The above mentioned properties may reduce the risk of developing type 2 diabetes, diabetes, high blood pressure, Alzheimer's disease or rheumatoid arthritis.7. Supplements for the elderly Vitamin C
Older people may seek supplementation with vitamin C or other antioxidant products (i.e. vitamin A or E) because they delay the aging process. In addition, vitamin C stimulates the production of collagen in the skin and improves the body's immunity. Its deficiency can be due to a poorly balanced diet or to alcohol or tobacco abuse, and manifests itself through general weakness, difficulty in healing wounds, muscle pain, arthritis.8. Supplements for the elderly Magnesium
Magnesium is an essential micronutrient in the diet of the elderly. It is a component of many enzymes, builds bones, teeth, and is involved in nerve conduction. It reduces conduction and heart stimulation, thereby preventing its deoxygenation and dehydration. Chronic stress, low magnesium intake with the diet and impaired absorption and absorption of this element lead to deficiencies.9. Supplements for the elderly Antioxidants
Seniors, in addition to certain vitamins and minerals, may consider supplementing with other products, such as antioxidants that slow the body's aging rate. Antioxidants are polyphenols, or compounds capable of neutralizing free radicals. We refer to them as: vitamin A, Vitamin E, ?? vitamin C, zinc, selenium, glutathione, flavonoids, coenzyme Q10. Antioxydants are present in both food and dietary supplements containing plant extracts.
