Good nutrition is important for healthy aging and to keep your body functioning at its best. But sometimes, even if you eat a variety of foods, it's hard for your body to absorb certain nutrients. Learn about key vitamins and minerals that older adults can be deficient in, and consider asking your doctor whether you should supplement your diet.

Do You Need a Supplement?

It's best to get your nutrients from a wide range of fresh, whole foods, whether you're enjoying a meal in the dining room at Bethesda Gardens Thornton or having a healthful snack in your assisted living apartment. A supplement can fill in the gaps if you're having trouble getting certain nutrients from food alone.

Supplements are widely available online and in Colorado health food stores and pharmacies. They come in many forms, including capsules, gummies, tablets, powders and extracts. Before you pick up a supplement, consult your doctor. Your health care provider can advise if a supplement is necessary, recommend types and doses and alert you to potential side effects or interactions with medication you're already taking.

Vitamin B12

Vitamin B12 is important for red blood cell production and nervous system health. Because the body doesn't naturally produce this nutrient, you have to consume it through diet — mostly animal-based products such as meat, fish, eggs, milk and cheese. Some cereals are also fortified with vitamin B12.

It can be a challenge for older adults to get enough of this vitamin from diet alone. Before the body can absorb B12, the vitamin needs to be separated from food proteins by hydrochloric acid in the stomach. Due to natural changes in the digestive system as we age, seniors tend to have less stomach acid, making this process difficult. Ulcer medication and antacid use can also affect stomach acid levels. Your doctor may recommend a B12 supplement if you have low levels of this vitamin.

Calcium

This essential mineral promotes strong, healthy bones, which is especially important in older adults. As you age, the outer layer of your bones gets thinner, and the inside of the bones is less dense. Seniors are at increased risk of osteoporosis, or loss of bone density, which puts you at a higher risk of a fracture if you fall. More than 25% of people over the age of 65 fall each year, according to the National Institute on Aging.

To naturally boost your calcium intake, turn to foods such as milk, cheese, yogurt, canned salmon with bones and plenty of dark, leafy greens, such as kale. Make sure you have enough vitamin D to help with absorption of this mineral. Some calcium supplements are combined with vitamin D for this reason.

Vitamin D

Vitamin D supports bone health by helping your body absorb calcium and phosphorus. It can also help with immune system function. Your body naturally produces vitamin D when exposed to sunlight. The World Health Organization recommends spending 5 to 15 minutes in the sunshine two to three times a week during the summer, so aim to stroll in the gardens of our assisted living community or a local Thornton park.

Since it's harder for your body to convert sunlight into vitamin D as you age, round out your diet with vitamin D, which is found in milk, egg yolks, fatty fish such as salmon and sardines, cod liver oil and fortified cereals. Ask your doctor if you think you aren't getting enough of this nutrient in your diet.

Vitamin B6

Vitamin B6 helps your body use energy from foods while also promoting immune, brain and heart health. Low levels of vitamin B6 intake are associated with frailty in older adults, which is defined as having three or more of the following: weight loss, weakness, exhaustion, slow walking speed and low physical activity.

Vitamin B6 is found in chickpeas, poultry, tuna, salmon, potatoes, bananas and cantaloupe. Despite its presence in a variety of foods, one study found that half of residents in nursing homes are deficient in vitamin B6. Older adults eat less food overall because of reduced appetite or gastrointestinal disorders, which can make it challenging to consume adequate nutrients. People on kidney dialysis or with conditions such as rheumatoid arthritis, Crohn's disease or ulcerative colitis may also have difficulty getting enough vitamin B6.

Vitamin K

Vitamin K deficiency is associated with osteoarthritis and calcium buildup in arteries, which can lead to cardiovascular disease if occurring in coronary arteries. This may be why low blood levels of vitamin K are linked to a higher risk of mortality. Older adults tend to lack vitamin K in their diets, but men in particular are at risk of deficiency. According to a study in the American Journal of Clinical Nutrition, more than 60% of men over the age of 70 don’t get enough vitamin K.

When you're sitting down to a meal, load up on green vegetables that are rich in vitamin K, including kale, collard greens, Brussels sprouts, spinach, broccoli, bok choy and green beans. Be sure to consult with your doctor before taking a vitamin K supplement, especially if you're taking blood thinners.