The Vitamins You Should Be Taking In Your 60s

A diet that consists of a variety of fruits, vegetables, and protein is the best way to make sure you get all of the nutrients you need. However, those needs change as you age. Certain factors can lead to vitamin deficiencies, so it is important to know what vitamins you may need more of, especially after your turn 60.

After the age of 51, the body has a difficult time absorbing vitamin B₁₂ (via National Institute on Aging). Deficiency symptoms may include numbness in hands and feet, anemia, balance problems, and fatigue, according to Harvard Medical School. Some digestive conditions, such as Crohn's Disease impede the body's ability to absorb nutrients, which can lead to a deficiency in vitamin B₁₂. Furthermore, because plants are not a source of vitamin B₁₂, vegetarians, and vegans might have low levels of the nutrient altogether. Harvard Medical School recommends getting at least 2.4 micrograms each day through meat, eggs, milk, and for non-meat eaters, fortified cereals and supplements are a good choice (via SF Gate).

Bones become weaker with age, which makes older people more susceptible to reduced bone mass and osteoporosis in older adults, according to WebMD. In addition to maintaining bone health, vitamin D also plays a role in immune support and muscle function. People over the age of 65 may produce less vitamin D, so it's critical for people in this age group to either take supplements or eat more food containing the vitamin. Vitamin D can be found in fatty fish and many fortified products, such as milk, yogurt, and cereals. Men and women up to age 70 should aim for getting at least 600 international units of vitamin D per day (via WebMD).

While calcium is not technically a vitamin, it is just as essential as vitamin D when it comes to bone health because it helps lower the risk of developing osteoporosis in the elderly. Men ages 19–70 should aim for 1,000 milligrams and women ages 51 and older need 1,200 milligrams of calcium daily, according to Cleveland Health Clinic. Milk, some cheese, and dark, leafy greens contain calcium, but you can also look for foods fortified with this nutrient to help you get what you need.