Do you know what are the best vitamins for an 80-year-old man? Or what are the best vitamins for a 90-year-old woman? Did you answer vitamin A? B12? K?
Whatever your answer may be, it’s not quite right because those are trick questions. There is no single best vitamin for energy for seniors, because our bodies need a little bit of all the essential vitamins and minerals for good health.
How many vitamins are there?
There are a total of 13 vitamins that our bodies need in certain quantities to be healthy and to function well. The three sources of getting these vitamins are:
- The food we eat
- Sunlight
- Supplements
Vitamins that are absorbed from food
The food we eat is our primary source of vitamins. While there is no single plant or animal product that provides all 13 vitamins in one neat package, each one of the 13 vitamins can be found in some or the other fruits, vegetables, meat, dairy, eggs, seafood, and fungi.
Vitamins that are absorbed from sunlight
Vitamin D is the only vitamin our bodies absorb from sunlight. It is found in tiny quantities in certain foods, but 5 to 15 minutes of direct midday sunlight on bare skin is the best way to get it. People with darker skin may need more time, up to 30 minutes.
Vitamins that are absorbed from supplements
Taking an individual vitamin or multivitamin supplement regularly is an effective way to fill in any nutrition gaps in your diet. This is especially true for seniors who may not be able to eat a nutritionally varied diet because of dietary restrictions brought on by certain illnesses.
Vitamin supplements are also very helpful for senior adults who may find it hard to eat certain foods because of digestive problems, dental issues, or financial constraints.
What are the 13 vitamins?
The 13 vitamins you need for good health are vitamin A, vitamin C, vitamin D, vitamin E, vitamin K, and 8 nutrients that make up the vitamin B complex.
Fat-soluble vitamins
Some vitamins are fat-soluble, meaning they dissolve in fat and are found in foods that contain high amounts of natural fat, such as cream, eggs, fish, and nuts. These vitamins are usually stored in your liver and in the layers of body fat.
Vitamins A, D, E, and K are fat-soluble vitamins.
Water-soluble vitamins
Unlike fat-soluble vitamins that are stored in the body and used up as needed, water-soluble vitamins cannot be stored. They must be consumed daily as they are instantly absorbed by the various tissues in our bodies, and excess quantities are excreted via urine.
Since some amount of water is present in almost all foods, whether plant, animal, or fungi, water-soluble vitamins can be found in almost everything edible.
Vitamin C and the complete group of B vitamins are water-soluble vitamins.
NoteBecause health and healthcare aren’t confusing enough already, some vitamins are measured in milligrams (1000th of a gram) and others are measured in micrograms (1000th of a milligram). The International Unit (IU) converts the mg and mcg into a single format, making it easier to use.
When taking supplements, you must pay attention to these measurements or you could end up taking more vitamins than you need.
Can you overdose on vitamins?
It is possible to overdose on vitamins if you eat too much of a certain food product or if you take too many supplements. Overconsumption of water-soluble vitamins isn’t as concerning, since the excess gets flushed out of your system soon enough.
Fat-soluble vitamins, however, get stored up in your body. Over time they may accumulate beyond healthy levels, and begin to have an adverse effect on your body and health in the long run.
What are the different vitamins needed for?
Although all vitamins are used by almost all organs of the body in some way or the other, some vitamins serve a specific purpose.
Vitamin A
- Needed for: Eyes and skin.
- Where to get it: Animal products like meat, organ meats (liver, kidney, heart), milk and other dairy products, eggs, and fish. Plant sources include sweet potatoes, butternut squash, mango, and cantaloupe.
- Signs of vitamin A deficiency: Night blindness, dry eyes, and Bitot’s spots, which are foamy, wrinkly patches on the cornea.
Vitamin C
- Needed for: Collagen production, tissue repair, healing wounds, and absorption of iron.
- Where to get it: Chili peppers, sweet peppers, lemons, oranges, and parsley.
- Signs of vitamin C deficiency: Dry skin, bleeding gums, and feeling irritable and sad.
Vitamin D
- Needed for: Replenishing bone and teeth tissue, absorbing calcium.
- Where to get it: Sunlight, mushrooms, egg yolks, and fatty fish like sardines.
- Signs of vitamin D deficiency: Muscular cramps and pains, aching bones, periodontitis.
Vitamin E
- Needed for: Brain, eyes, skin, and blood.
- Where to get it: Almonds, peanuts, sunflower seeds, vegetable oils, and avocados.
- Signs of vitamin E deficiency: Muscle weakness and poor balance and coordination.
Vitamin K
- Needed for: Blood clotting.
- Where to get it: Leafy greens, vegetable oils, meat, cheese, and soybeans.
- Signs of vitamin K deficiency: Bruising, blood clots under nails, and excessive bleeding.
Vitamin Bs
The 8 nutrients making up the vitamin B complex are needed for metabolism, or, converting the food you eat into fuel or energy for your body. The B vitamins include:
- Thiamine (B1) – wheat germ and sunflower seeds
- Riboflavin (B2) – organ meats, beef, and mushrooms
- Niacin (B3) – chicken, tuna, and lentils
- Pantothenic acid (B5) – liver, fish, yogurt, and avocadoes
- Pyridoxine (B6) – potatoes, salmon, and chickpeas
- Biotin (B7) – yeast, eggs, cheese, salmon, and liver meat
- Folate (B9) – leafy greens, liver, and beans
- Cobalamin (B12) – meat, eggs, dairy, and seafood
- Where to get them: Almost all plant and animal-based products.
- Signs of B vitamins deficiency: Fatigue, nausea, skin rashes, and confusion.
Recommended daily intake of all 13 vitamins
| Vitamin | Women | Men |
|---|---|---|
| Vitamin A | 700 micrograms | 900 micrograms |
| Vitamin B1, B2, B6 | 1.1, 1.1, 1.5 milligrams | 1.2, 1.3, 1.7 milligrams |
| Vitamin B3 | 14 milligrams | 16 milligrams |
| Vitamin B5 | 5 milligrams | 5 milligrams |
| Vitamin B7 | 30-100 micrograms | 30-100 micrograms |
| Vitamin B9 | 400 micrograms | 400 micrograms |
| Vitamin B12 | 2.4 micrograms | 2.4 micrograms |
| Vitamin C | 75 milligrams | 90 milligrams |
| Vitamin D | 15-20 micrograms | 15-20 micrograms |
| Vitamin E | 15 milligrams | 15 milligrams |
| Vitamin K | 90 micrograms | 120 micrograms |
Allergic reactions to vitamins
While it is possible to have an allergic reaction to vitamins consumed through diet, most allergic reactions to vitamins happen when taking vitamin or multivitamin supplements.
The allergic reaction could possibly be caused either by the stronger concentration of the active ingredient, or by the inactive ingredients making up the supplement’s delivery form (tablet, capsule, spansule, gummy, or syrup).
Side effects of vitamin and multivitamin supplements
Most side effects of supplements are digestive: constipation, diarrhea, nausea, or a generally unpleasant, upset feeling in the stomach. These usually disappear as your body gets used to the supplement.
Will I need a doctor’s prescription for vitamin/multivitamin supplements?
Most vitamin supplements can be purchased over the counter without a prescription. However, it is always a good idea to speak to your care provider to determine which supplements will be best for your individual needs.