In
recent years there has been increasing evidence that multivitamins and single
or combination vitamin-mineral supplements may not provide the health benefit
consumers expect. In some cases, the opposite or no beneficial effects have
been reported. If you eat a balanced diet, taking a multivitamin may mean
you’ll exceed what your body needs or can use. Talk to your doctor or dietitian
to weigh the possible benefits and risks of a vitamin supplements.
Get
enough calcium: Women age 51 and older and men 71
and older need 1,200 milligrams of calcium a day. For men ages 51 to 70, the
recommendation is 1,000mg daily.
Get
enough vitamin D: This helps the body absorb calcium
and is essential to maintain proper bone strength. Because many older adults
don’t get regular exposure to sunlight and have trouble absorbing vitamin D,
taking a supplement with 600 international units , or 800 IU if you’re older
than 70, may help improve bone health.
Look
for vitamin B-12 (cobalamin):
Adequate levels of this vitamin may reduce your risk of anemia, cardiovascular
disease and stroke. Older adults often don’t absorb this vitamin well. A
supplement with 2 micro grams may help. You also may need supplemental vitamin
B-12 if you take a proton pump inhibitor, your stomach doesn’t have enough
acid, you’ve had gastric bypass surgery or you’re a strict vegetarian.
- Check the iron content: Adult men and women who are beyond menopause generally don’t need iron supplements. Because of the risk of iron overload, don’t take a multivitamin with iron unless your doctor recommends it.
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