The Case for Vitamin and Mineral Supplementation Necessary for Health in Aging

Vitamins and Minerals replace the missing nutrients in a modern diet — A Healthy Diet is Rarely Enough for General Health

Why vitamins and minerals are necessary for supplement a healthy diet?

As humans age, physiological changes affect nutrient absorption, metabolism, and utilization. The aging process is often accompanied by reduced appetite, changes in digestive function, and increased risk of chronic disease, all of which can compromise nutritional status. Maintaining optimal vitamin and mineral levels becomes crucial in mitigating these challenges and promoting healthy aging. In short, we need to take in far more as we age, than we took in when we were much younger.

First of all, what is aging for purposes, here? Well, human beings did not live much past 30 years of age for the vast majority of the history of the specie. In fact, we did not expect life expectancies to exceed the 40's until well into the latter 19th century, and even 'Social Security' anticipated that most individuals would never live long enough, 65 years of age, to collect their first dime.

That being said, if you are reading this, you can and should consider yourself 'aging.'

This discussion is intended to be brief, a variety of references are provided, not so much for you, but for your physicians who largely believe what was taught in school: "A balanced diet provides all that we need, anything more is wasted." Nonsense then, and nonsense, now.

The Basics of the typical process of 'aging.' Why are vitamins and mineral supplements necessary for health, as we age?

Vitamins and mineral supplementation are necessary to prevent chronic diseases — We tend to take better care of our business than we do taking care of ourselves.

Decline in Dietary Intake

Older adults often consume fewer calories due to decreased energy expenditure and appetite changes. This reduced caloric intake can lead to insufficient consumption of essential nutrients. A balanced diet might no longer meet the Recommended Dietary Allowance (RDA) for certain vitamins and minerals, necessitating supplementation.(Reference 1: Millen BE et al., J Gerontol A Biol Sci Med Sci, 2016)

More to the point, our understanding of what is 'recommended,' has changed substantially since the RDA was first introduced.

The minerals that were present in our fruits and vegetables are often lacking, due to modern farming and harvest techniques. Supplements are just that. Replacements for missing essential nutrients.

Vitamins and minerals are missing from most vegetables and fruits — When you 'count calories,' you are also limiting essential nutrients.

Reduced Nutrient Absorption

The efficiency of nutrient absorption declines with age. For example, gastric acid production diminishes, impairing the absorption of vitamin B12, calcium, and magnesium. Up to 20% of older adults may have subclinical B12 deficiency, highlighting the need for supplementation.(Reference 2: Andrès E et al., QJM, 2004)

It may take 2 to 10 times as much intake of a micronutrient to result in adequate absorption. It gets worse with inflammatory conditions of the bowel, such as IBS, Crohn's Disease, Reflux Esophagitis and antibiotic use. That is, more has to be taken down the hatch to result in adequate amount to the organs and tissues.

Vitamin D-3 with Vitamin K-2 and Strontium may prevent osteoporosis — Osteoporosis does not need to be in your future

Vitamin D and Bone Health

Aging reduces the skin's ability to synthesize vitamin D3 from sunlight. Coupled with dietary insufficiencies, this often leads to vitamin D-3 deficiency, which is critical for calcium absorption, immune function and bone health. Supplementation with vitamin D-3 and calcium has been shown to reduce fracture risk in older adults.(Reference 3: Dawson-Hughes B et al., N Engl J Med, 1997) Great for the grade-school explanation.

This is the general thought process, and it is likely to be entirely wrong. The real issue is inadequate production of Vitamin D-2, and D-2 requires sufficient sunlight to convert to D-3. And then, as we all know, sunlight, sunburn and sun-exposure is best avoided due to skin cancer risks, and you have the present situation.

Magnesium and Cardiovascular Health

Magnesium deficiency is common in older populations and is associated with cardiovascular diseases, insulin resistance, and muscle cramps. This deficiency can be exacerbated by medications like diuretics. Supplementation can help maintain cardiovascular and muscular health.(Reference 4: Rosanoff A et al., Nutr Rev, 2012) Magnesium deficiency is thought to effect 30-40% of the adult population, and it is even more prevalent if you have a few extra years on the score board. Without taking the 'right magnesium,' nothing is accomplished.

Vitamin B Complex and Cognitive Function

Deficiencies in B vitamins, particularly B6, B9 (folate), and B12, are linked to cognitive decline and elevated homocysteine levels, a risk factor for Alzheimer’s disease. Adequate supplementation can reduce these risks.(Reference 5: Smith AD et al., PLoS Med, 2010)

B Vitamins are inexpensive, easy to absorb, with the exception of vitamin B-12. Only a minute amount of B-12 is absorbed, relative to what is ingested. If you are taking 'heart burn medications,' you may not be absorbing any, at all.

Antioxidants and Oxidative Stress

Aging is associated with increased oxidative stress and reduced antioxidant defenses. Vitamins C and E, along with selenium and zinc, act as antioxidants that mitigate cellular damage and may lower the risk of chronic diseases like cancer and cardiovascular disease.(Reference 6: Ames BN, Proc Natl Acad Sci USA, 1998)

Iron and Anemia

Iron requirements may decline in postmenopausal women, but deficiency can still occur due to gastrointestinal blood loss or malabsorption. Iron supplementation is critical for preventing anemia, which is prevalent in older adults.(Reference 7: Camaschella C, Blood, 2019)

Zinc and Immune Function

Zinc deficiency impairs immune function, wound healing, and taste perception, all of which are common issues in aging. Supplementation has been shown to restore immune competence in older individuals.(Reference 8: Meydani SN et al., Am J Clin Nutr, 2007)

Calcium and Muscle Function

Calcium is essential for bone density and muscle contraction. Aging reduces calcium absorption, and supplementation is crucial to counteract osteoporosis and maintain musculoskeletal health.(Reference 9: Reid IR et al., Lancet, 2006)

Potassium and Blood Pressure

Adequate potassium intake helps maintain blood pressure and reduce the risk of stroke. Many older adults fail to consume enough potassium-rich foods, making supplementation beneficial.(Reference 10: Whelton PK et al., JAMA, 1997)

Omega-3 Fatty Acids for Cardiovascular and Brain Health

While not a vitamin or mineral, omega-3 fatty acids warrant mention due to their role in reducing inflammation, supporting cardiovascular health, and protecting against cognitive decline. Supplementation is particularly valuable for individuals with low dietary fish intake.(Reference 11: Mozaffarian D et al., Circulation, 2011)

Vitamin K and Vascular Health

Vitamin K plays a crucial role in bone mineralization and preventing vascular calcification. Older adults with dietary insufficiencies may benefit from supplementation.(Reference 12: Shea MK et al., J Nutr, 2009)

Challenges of Polypharmacy. Those pesky prescriptions that may keep you from having a stroke, develop kidney failure from high blood pressure, or impair your life due to things like depression, dementia, diabetes, and the like.

Polypharmacy, the use of multiple prescription and non prescription medications, is common among older adults, can interfere with nutrient absorption or metabolism. For instance, proton pump inhibitors reduce vitamin B12 and magnesium absorption, while anticoagulants affect vitamin K metabolism. Supplementation can mitigate these interactions.(Reference 13: Wallace JI et al., Am J Clin Nutr, 2000)

Those of you who are familiar with my articles, lectures and patient visits will quickly recognize that I have omitted a great deal of necessary details. I hope to get into the necessary details in future writings, topically focused for easier reference and updates.

Conclusion and Future Directions

As the global population ages, ensuring optimal nutritional status through targeted supplementation is increasingly important. Supplements tailored to individual needs, guided by regular nutritional assessments, can significantly enhance the quality of life and health outcomes for older adults. Research into personalized supplementation strategies is vital to address the diverse needs of this population.(Reference 14: Allen LH, J Nutr, 2009; Reference 15: Kennedy ET et al., J Am Coll Nutr, 2001)

Advice from the Doc:

Vitamins and Minerals are enzyme co-factors, and they are not interchangeable. Each item is a single line on your body's 'Parts List.' Different anti-oxidants affect differrent parts of an incredibly complicated physiology, and they are not interchangeable, either.
Essential, as in essential fatty acids, essential amino acids and such, are not interchangeable, and you need these in your diet.
You cannot make up with extra bricks when your body needs mortar to build a metabolic 'wall.'
Consider a nutraceutical program in the same way that you consider balancing your diet. All of the parts are necessary for proper function of the body.
The ultimate 'Report Card' comes in the form of blood work. If something is out of balance, 'chronic diseases' begin to develop.
Doing this without some assistance is very difficult but not impossible. If you are willing to do some reading and study, you can make it through this. If you are not willing to invest time and energy to deeply study this topic, it is best to ask for help.
None of these supplements needs to be expensive.
Most people can get things under reasonable control for as little as $4 to $5 per day. See what that gets you at Starbucks.
Going cheaply is frequently the most expensive way to do anything, from automobile maintenance, home maintenance and medical maintenance.
Chronic illness are easier to prevent than to treat.

I will get into specifics as time goes by. If you are of the opinion that I should have written this article first, I do, in fact, regrettably agree with you.........

This structured explanation underscores the necessity of addressing nutritional deficiencies through supplementation in aging populations, supported by evidence-based references.