What are the essential vitamins for women after 60 years?Vitamin D supplementation is important after 60 years. At this age, it has multiple benefits: strengthening the bones, preventing the decline in muscle strength or respiratory infections, role against cancers, type 2 diabetes …
B1, B9, B12, C and D! This is the winning combination after 60 years. Brain and heart, memory and morale, bones and muscles: these vitamins participate in the optimal functioning of our organism and prevent its aging. As a general rule, a varied and balanced diet covers all our needs. But you still have to identify them and know where to look for them. We take stock of these essential vitamins after 60 years.
What you will learn
The 5 essential vitamins for women after 60 years
Vitamin B1: a heart at the top
What is it for ? Also called thiamine, it allows the heart and nervous system to function well, through the energy use of glucose. Signs of deficiency may be decreased appetite or tachycardia. But cases are very rare in France and rather concern countries where undernutrition is high.
How many do you need? The recommended intake is 1.1 milligrams (mg) per day for adult women; it drops to 1.2 mg / day after 75 years.
Where is it found? The richest food in vitamin B1 is by far dietetic yeast (35 mg of vitamin B1 per 100 g of yeast): do not hesitate to sprinkle it with vegetables and salads (we find it in organic or health food stores). Less rich, baker’s yeast (1.43 mg / 100 g) is nevertheless a good alternative (bread, brioches, etc.). Then – in descending order – you can bet on wheat germ, sunflower seeds, pork, ham, whole rice and muesli.
Vitamin B9: improve memory
What is it for ? Folate, another name for vitamin B9, has an essential role in cell growth but also in our nervous system. A deficit could promote depression and cognitive impairment. Several studies have shown that people with depressive symptoms also often have folate deficiency. In older people with memory problems and / or Alzheimer’s disease, there are almost always low levels of vitamin B9.
How many do you need? 300 micrograms (µg) per day in adult women, then 330 to 400 µg per day after 75 years.
Where is it found? If you like calf’s liver, do not shy away from your pleasure because its concentration is optimal (240 µg per 100 g). Green vegetables also contain it: fennel (100 µg per 100 g), spinach and lamb’s lettuce (50 µg per 100 g). It is also found in eggs (65 µg per 100 g).
Vitamin B12: boost your brain
What is it for ? It has a key role in the functioning of the brain and in the synthesis of DNA. It is also anti-anemic, because it is necessary for the formation of red blood cells. A deficiency in vitamin B12 can be manifested by great fatigue, muscle weakness, memory problems. Deficiencies are rare but may affect people who follow a strict and prolonged vegan diet. In contrast, deficits are common among seniors. However, studies indicate that people over 60 years of age with good vitamin B12 reserves are less likely to see their brain size decrease …
How many do you need? 2.4 µg per day in adult women then 3 µg after 75 years.
Where is it found? Especially in organ meats and shellfish. The livers of veal, lamb or beef contain between 30 and 60 µg per 100 g. Oysters (10 µg per 100 g) and mackerel (9 µg per 100 grams) are not stingy either.
Vitamin C: countering free radicals
What is it for ? Without it, a disease from another time could reappear: scurvy! Vitamin C has many virtues. It protects us against infectious attacks (bacterial or viral) and strengthens our immune system. Its anti-oxidant action comes from its ability to trap free radicals and protect our cells from their toxic effects. It also increases the absorption of iron, and is therefore very useful in case of risk of anemia.
How many do you need? The needs of seniors are increased (120 to 130 mg per day) because, with age, the production of free radicals increases. They must still be revised upwards in the event of recurrent infections, fractures, anticancer treatments or smoking. In people who smoke more than 10 cigarettes per day, it is advisable to increase their intake by 20%.
Where is it found? We go for fruits and vegetables: a ration of 500 grams per day gives us the necessary dose of vitamin C. The acerola pulp is the champion in any category (1,800 mg per 100 g). But you can also bet on guava (270 mg per 100 grams), kiwi (70 mg), strawberries (60 mg), orange (50 mg) or grapefruit (45 mg).
Vitamin D: strengthen your bones and muscles
What is it for ?Its life long role in fixing calcium to bones has been known for a long time. In seniors, it prevents the decline in muscle strength, osteoporosis and the risk of falling. More recent studies have also shown a possible protective effect against cancers, type 2 diabetes, cardiovascular diseases and infectious diseases.
How many do you need? The recommendations are 5 µg per day for adults. They increase with age: 15 to 20 µg per day for those over 60 years old. Vitamin D insufficiency is common: according to studies, it affects around a quarter of people in their sixties.
Where is it found? In the sun, since the cutaneous synthesis of vitamin D covers 90% of the needs. The right attitude? Exposing your skin (at least the face and forearms) without sun protection for 10 to 30 minutes per day depending on the season, rather during the hours of strong sunlight (12 pm to 2 pm). Food also provides it, especially cod liver oil and all fatty fish (salmon, herring, sardines, trout). But these dietary intakes are not sufficient and supplementation (vitamin D ampoules) is essential!