Seniors (71 years & older)

Some people over 70 feel healthy and fit, while others are ailing. Above the age of 70, health can deteriorate. As we get older,... Some people over 70 feel healthy and fit, while others are ailing. Above the age of 70, health can deteriorate. As we get older, our need for nutrients changes. The metabolism slows down. But nutrients, such as vitamins and minerals, remain important. In fact, older people should choose pr...

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Some people over 70 feel healthy and fit, while others are ailing. Above the age of 70, health can deteriorate. As we get older, our need for nutrients changes. The metabolism slows down. But nutrients, such as vitamins and minerals, remain important. In fact, older people should choose products that are rich in vitamins and minerals. Supplementation in the form of a vitamin supplement is necessary.

Less energy, just as many vitamins

As we get older, our metabolism changes: it slows down. The result of this is that we need less energy. Yet the aging body still needs a lot of vitamins and minerals. That is why it is extra important for the elderly to choose foods that are rich in vitamins and minerals, such as dairy, grain products, vegetables and fruit.

Supplements for seniors

As we get older, the vitamin D requirement is increased. The Health Council therefore advises everyone from the age of 70 to take a daily supplement containing 20 micrograms of vitamin D.

About a quarter of the Dutch elderly have a vitamin B12 deficiency. The main cause of this vitamin deficiency in the elderly is not the amount of vitamin B12 in the diet, but a reduced absorption of vitamin B12 in the intestine. Vitamin B12 must be preprocessed in the stomach before it can be absorbed into the gut. However, many elderly people suffer from gastric mucosal infections, which means that vitamin B12 cannot be properly preprocessed in the stomach and the absorption in the intestine is compromised. Vitamin B12 in supplements can, to a small extent, be included without pre-processing. Because the absorption of vitamin B12 is disturbed in many elderly people, attention to this vitamin is of great importance.

Vitamins and minerals over 70 years old
Vitamin a Men Women
A (mcg RE / day) 900 700
B1 (mg / day) 1.1 1.1
B2 (mg / day) 1.5 1.1
B3 (mg NE / day) 17 13
B5 (mg / day) 5 5
B6 (mg / day) 1.8 1.5
B8 (mcg / day) 40 40
B11, folic acid (mcg / day) 300 300
B12 (mcg / day) 2.8 2.8
C (mg / day) 75 75
Db (mcg / day) 20b 20b
E (αTE / day) 10 8
K (mcg / day) 120 90

a Units expressed in milligrams (mg) or micrograms (mcg), RE = retinol units, NE = nicotinic acid equivalents, αTE / day = alpha tocopherol units.
b 20 micrograms supplementation per day for people over 70 years old.

Mineral a Men Women
Calcium (mg / day) 1200 1200
Magnesium (mg / day) 350 280
Potassium (mg / day) 3500 3100
Phosphorus (mg / day) 600 600
Iron (mg / day) 9 9
Zinc (mg / day) 9 7
Copper (mg / day) 0.9 0.9
Iodine (mcg / day) 150 150
Selenium (mcg / day) 60 50
Chromium (mcg / day) 30 20
Manganese (mg / day) 3.0 3.0
Fluorine (mg / day) 3.4 2.9
Molybdenum (mcg / day) 65 65

a Units expressed in milligrams (mg) and micrograms (mcg).
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