Essential Vitamins For Seniors You Need To Know

Updated on October 27, 2021

As we age, our bodies change, and we need to adapt certain parts of our lifestyle to accommodate. One critical area is nutrition. As we grow older, it becomes increasingly difficult for many seniors to maintain a healthy diet and may miss out on the vitamins and minerals that the body needs.

Have you ever wondered why some foods are called ‘superfoods? Well, these would be an example of food containing high concentrations of good things like fibre or antioxidants or other nutrients. Sadly, not all senior citizens can enjoy such health benefits as their bodies begin to deteriorate over time – but if you’re one of those who still have your full faculties intact, there’s no reason why this shouldn’t apply to you too!

All the nutrients listed here are according to the recommended daily allowance (RDA) imposed by the FDA – but keep in mind that these are only guidelines, not strict rules. Don’t be afraid to deviate from them!

Pantothenic Acid

Although pantothenic acid or vitamin B5 is commonly found in foods like chicken and whole grains, it may also be beneficial for seniors to take supplements of this nutrient. This Vitamin is essential for carrying out cell functions and producing hormones and neurotransmitters. So if you feel your cells aren’t doing their job correctly, it could be a sign that you are deficient in this vitamin. Talk to your doctor about getting explicitly tested for pantothenic acid, don’t just rely on a regular blood test that covers many types of deficiencies!


Vitamin B2 is also known as riboflavin, and it’s involved in a wide variety of functions in the human body. This includes helping to produce cellular energy, amino acid metabolism, and maintaining healthy mucus membranes – essential if you have respiratory problems or suffer from allergies. Since it’s water-soluble, excess amounts are not stored by the body, so getting enough vitamin B2 daily without going overboard is necessary.


Seniors with low selenium levels may experience hair loss amongst other symptoms while even lower levels can exacerbate heart disease or cancer risks. Selenium is an antioxidant that helps boost the immune system, prevent free radicals and prevent cell damage. As such, it’s an essential supplement for people of any age but particularly so for those prone to illness or with existing health conditions. Talk to your doctor about how much selenium you should be taking – seniors shouldn’t take much more than 70 micrograms a day as this is the maximum recommended amount.


Vitamin B12 is essential for maintaining healthy nerve cells along with producing DNA and red blood cells. Taking supplements of this vitamin can help reduce symptoms associated with pernicious anaemia, multiple sclerosis, and even Alzheimer’s disease! The body stores cobalamin in large amounts, which means that deficiencies may not show up immediately but will come later on overtime – if you’re concerned that you may be deficient, then ask your doctor about getting tested.


Getting enough iron is essential for seniors as it helps to carry oxygen throughout the body, boost energy levels and prevent anaemia. This particular nutrient is found in many sources, including beef, chicken liver, green vegetables, and dried fruit, so it’s not difficult to get a good amount of this vitamin by eating a varied diet. However, remember that too much iron can be just as bad as not getting enough, so always ask your doctor before taking supplements or changing your diet if you suspect an existing problem.

Vitamin D

Seniors are at risk of bone loss which could lead to osteoporosis later on down the road – one way to prevent this is by taking vitamin D supplements (you can also get it from eating fish and fortified milk) since this helps the body absorb calcium. This particular nutrient only affects bones’ health, but several vitamins and minerals play a role in keeping senior citizens healthy as they age.

Vitamin C

While most mammals can produce their vitamin C naturally, humans have lost this ability over time due to a lack of genetic mutations. Getting enough vitamin C is an important task that is not necessarily easy for seniors to fulfil through diet alone. Overall it’s something many people take as a supplement regularly but there are few side effects so don’t be afraid of adding more vitamin C into your diet if you think you need it! This particular nutrient isn’t strictly necessary, but it can make the immune system more robust, which means you’re less likely to fall ill – plus, it helps wounds heal faster too.

If you have made it to the end, you might be feeling a little lost. Therefore, you may take the help of a Medical Assistant to resolve this issue and know more; you may want to head over to MedAssistantEdu to learn more about how to employ a Medical Assistant. 

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