The Right Vitamins for Every Age
The first step to a healthier lifestyle is creating a well-balanced diet
made up of good-for-you foods, like whole grains and vegetables, and limiting
your consumption of highly processed items. And while a rich diet can
provide the necessary nutrients our bodies need to function, at times,
a supplemental vitamin may be necessary to ensure our bodies are getting
everything they should to function properly. Below, a look at the vitamins
most commonly needed amongst each age group.
Infants - Some infants born premature can need additional Vitamin A, which is
important for normal vision, as well as iron in order to prevent iron
deficiency anemia and possibly becoming iron deficient. Different feeding
styles also have different supplemental needs. For infants being breastfeed,
might need Vitamin D add-on due to the lack of Vitamin D found in human’s
milk. Infants six months and older may also need a zinc supplement. Although
cow’s milk isn’t recommended for infants under one year, extra
Vitamin C may be needed for infants not being fed formula or breast milk.
Children- The truth is, many people of across all age groups aren’t getting
their recommended daily calcium but it’s especially low for boys
aged 9-13 and girls aged 9-18. Needed to help build and maintain strong
bones and teeth, calcium can be found naturally in milk, cheese, kale
and broccoli, to name a few, but can also be taken in two forms of supplements:
carbonate and citrate. In addition, teen girls who experience heavy periods
may be at risk for low iron levels. The recommended 15 mg needed for girls
ages 13-18 can be found in lean meat, nuts, beans, multivitamins and iron-specific
Adults– Postmenopausal women, particularly over the age of 50, may need
to incorporate a calcium supplement into their diet since they experience
greater bone loss and don’t absorb calcium as well as when they
were younger. Additionally, women who are pregnant or experience heavy
periods may consider an iron supplement to combat the possibility of an
iron deficiency, which can lead to increased tiredness and a lack of energy.
While most people get their recommended daily intake of B12 in the food
they eat, anywhere from 1.5 – 15 percent of the population may have
trouble absorbing the B12 from the food it’s found in. And because
adults over the age of 50 typically do not have enough hydrochloric acid
in their stomach, that absorption rate can be even more difficult so a
supplement that is easily absorbed can be recommended. Lastly, adults
who have undergone gastrointestinal surgery may benefit from a Vitamin
K or Zinc supplement.
Seniors – Like middle-aged women, men over the age of 70 may require additional
calcium in their day-to-daysince efficiency of absorption decreases with
age. Adults over the age of 70 should look to intake 1200 mg of calcium
each day. In addition, magnesium, typically found in legumes, nuts, seeds,
milk, yogurt and other milk products could also be lacking in men over
70. Look for multivitamin-minerals and other magnesium-focused supplements
to help reach the recommended 400-420 mg needed per day.
Vitamins, combined with proper nutrition and regular exercise, can assist
you in developing and maintaining a healthy lifestyle. Always consult
with your doctor before adding any new vitamins, minerals or other supplements
to your routine.
Looking for a supplement to your exercise routine and new healthy habits?
Sign up for the CaroMont Community challenge on May 14 and join your community
on the road to health. For more information and to sign up to participate, visit
www.caromontcommunitychallenge.com or contact Meghan Marr at