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5 dietary supplements for individuals in advanced age
Table of Contents
1. Inadequacy of nutrients in the elderly - reasons
Elderly individuals are at risk of basic nutrient deficiencies. Why? There can be many reasons. Some of them may suffer from taste and smell disorders with age, which can lead to reduced food intake. In addition, the elderly may have difficulty chewing and swallowing, especially after suffering from various diseases such as stroke or heart attack. Some may suffer from diseases of the digestive system, which may negatively affect digestion and absorption of nutrients. Certain medications may also reduce the absorption of nutrients. Causes of nutritional deficiencies may also include unhealthy eating habits, such as low dietary variety and low intake of vegetables, fruits, and grain products, but high intake of saturated fats and simple sugars. In old age, it is difficult to eliminate dietary errors, especially when the patient does not feel the need and does not express a desire for change. The elderly are often single, which may result in a lack of desire to cook. Often, the causes of nutrient deficiencies lie in economic factors – a lack of sufficient financial resources can make it difficult to properly balance the daily menu and provide supplementation if necessary.2. Nutritional environment of the elderly - problem of excessive fat tissue and nutrient deficiencies
Among the elderly, both obesity and malnutrition can be observed. Both these conditions lead to a decrease in physical fitness and a decline in quality of life. It is worth noting that the BMI standards for the elderly are different from those for people over 18 years of age. BMI does not take into account the patient's sex, age, or level of physical activity, but serves as a preliminary assessment of body weight. It is noteworthy that with age, the mass of skeletal muscles, brain, liver, and kidneys decreases, which leads to a decrease in energy needs. Combating obesity in the elderly requires an individual approach. The goal is to reduce fat tissue while maintaining muscle mass and improving physical fitness, laboratory results, and quality of life. These goals can be achieved through moderate weight loss of 5-10% over a period of 3-6 months and maintaining this weight loss for at least six months.3. What should the diet for elderly individuals look like?
The elevated protein requirement in the elderly population is due to the presence of chronic diseases and the risk of developing sarkopenia, i.e. loss of muscle mass and strength. It is recommended that the daily protein intake for older individuals should be approximately 1.2 g/kg of body weight. However, this should be considered on an individual basis, as too low a dietary intake may result in decreased body weight and muscle strength, and too high a risk of liver and kidney overload. Protein is essential for the building and repair of all tissues in the body. It also plays a role in the proper functioning of the visual and immune systems. Its sources in the diet should be lean meats, fish, eggs, milk and dairy products, as well as dry legumes. Elderly individuals often tolerate milk and dairy products poorly, which is associated with a decreased activity of lactase – the enzyme that breaks down lactose in milk. A solution may be the use of lactose-free products.4. Balancing deficiencies - is it required?
The issue of balancing deficiencies should always be assessed on an individual basis, depending on the specific cases and existing deficiencies. However, there are several recommendations for the use of supplements in the elderly: - diets with low caloric value, below 1500 kcal, - an unbalanced diet (based on consuming the same types of products for a long time, e.g. only apples), - diets with significant restrictions or eliminations of certain nutrients, - lactose intolerance, - frequent respiratory infections.5. Supplements for the elderly - Vitamin D3
Vitamin D3 has many effects, including improving the absorption of phosphorus and calcium, thereby preventing osteoporosis and affecting the body's immune system. In the elderly, the absorption of Vitamin D3 through the skin is reduced, so it is worth paying attention to its food sources - these are fish and to a lesser extent offal, milk and dairy products. However, there are relatively small amounts of Vitamin D3 in food. Therefore, it is often necessary to supplement it. It is recommended to perform a test of the vitamin level in the blood and adjust the dose individually. According to the recommendations of the Polish expert group, people aged 65 to 75 should take 800–2000 IU/day (depending on body weight and vitamin intake in the diet), while people over 75 should take 2000–4000 IU/day. Appropriate supplementation should be used throughout the year (A. Rusińska i wsp. 2018). A deficiency or excess of Vitamin D3 is harmful to the body. It is important to note that Vitamin D3 does not dissolve in water (but in fats) and its excess is not excreted, which can lead to accumulation in the kidneys, liver, and heart, which in turn can lead to impairment of the function of these organs.6. Nutritional supplements for the elderly - Omega-3 fatty acid family
In the diet of the elderly, it is important to consider the intake of polyunsaturated fatty acids EPA and DHA from the Omega-3 family. They exhibit a range of health benefits: – they are anti-inflammatory, – regulate the proper blood clotting process, – reduce oxidative stress, thereby protecting from free radicals, – reduce insulin resistance, – lower LDL cholesterol and triglyceride levels, thus enhancing the lipid profile, – have immunomodulatory effects. These benefits may reduce the risk of developing type 2 diabetes, atherosclerosis, hypertension, Alzheimer's disease, and rheumatoid arthritis.7. Supplements for the elderly – Ascorbic Acid
Individuals of advanced age may benefit from supplementation with ascorbic acid or other antioxidant products (such as vitamin A or E) because they delay the aging process. Additionally, ascorbic acid stimulates the production of collagen in the skin and boosts the body's immune system. Deficiency in ascorbic acid may be due to an unbalanced diet or excessive alcohol or tobacco use, and can manifest as general weakness, slow wound healing, muscle pain, joint pain, or, in severe cases, gum bleeding. Sources of ascorbic acid include fresh fruits and vegetables such as blackcurrants, wild roses, sea buckthorn, bell peppers, parsley, and potatoes.8. Supplements for the elderly - Magnesium
Magnesium is indispensable for the elderly, playing a pivotal role in numerous physiological processes. It is a component of enzymes and contributes to the creation of bones and teeth. Its action facilitates the transmission of nerve signals and reduces the conduction and excitability of the heart, thereby preventing deoxygenation and anemia. Causes of magnesium deficiency can include: persistent stress, insufficient intake of this element in the diet, as well as impairments in absorption and utilization. The main symptoms of magnesium deficiency are: fatigue, muscle cramps and twitching, heart palpitations, and irritability. Magnesium is present in grains, eggs, green leafy vegetables, dried legumes, nuts, and dark chocolate. Supporting the absorption of magnesium can be aided by vitamin B6.9. Supplements for the elderly – Free radical neutralizing compounds
As people age, seniors may consider supplementing with additional products such as free radical neutralizing compounds that slow the body's aging rate. These compounds, also known as polyphenols, are chemical substances capable of neutralizing free radicals. Among them are: β-carotene (vitamin A), vitamin E, vitamin C, zinc, selenium, glutathione, flavonoids, and coenzyme Q10. Free radical neutralizing compounds are present in both natural food sources and dietary supplements containing plant extracts. An example of such an extract is resveratrol, which occurs naturally in grapes, berries, and mulberries, but can also be obtained in the form of a preparation. Resveratrol has antioxidant, antiviral, antifungal, antibacterial, and anti-inflammatory effects, and also has a positive impact on lifespan (Y. Li, Sh. Li, Ch. Lin 2018).
