What’s in Your Pillbox? A Smarter Approach to Supplements

Vitamin D for your bones. B12 for energy. Fish oil for your heart. Calcium for bone health. Before long, your morning supplements can rival breakfast.

But do you really need all those pills?

As we age, our nutritional needs can change and so can our body’s ability to absorb nutrients. Shorter days can mean less sunlight, putting vitamin D on the radar. Changes in appetite, medications, health conditions and dietary restrictions also can contribute to nutritional deficiencies.

Supplements can fill some of those gaps, but the key word is fill. Vitamins should never substitute for a healthy diet. Nutrient-rich foods provide vitamins and minerals along with fiber, protein and healthy fats don’t come neatly packaged in a pill.

Before you add supplements to your medicine cabinet, let’s examine the ones older adults commonly consider and what you should know before taking them.

Vitamin D Support

Vitamin D helps the body absorb calcium and supports healthy bones and muscles. Adults, ages 51 to 70, need 600 IU daily, while adults over age 70 need 800 IU. Food sources for vitamin D include fatty fish and fortified milk, dairy products and cereals.

But don’t assume taking more vitamin D means greater benefits. Too much vitamin D from supplements can cause calcium to build up in your blood, leading to nausea, vomiting, muscle weakness, loss of appetite, dehydration and kidney stones.

In severe cases, vitamin D toxicity can cause kidney failure, abnormal heart rhythms and calcium deposits in soft tissues, including the heart and blood vessels.

Before taking vitamin D, ask your healthcare provider if you need it and how much to take.

Vitamin B12

Vitamin B12 supports healthy nerves and blood cells. Meat, fish, poultry, milk and fortified cereals are common sources.

Some people over age 50 struggle to absorb B12. Too little B12 can cause anemia, fatigue and neurological or cognitive problems, so a healthcare provider may recommend fortified foods or a supplement when your levels are low.

Some high-dose B-complexes can provide unnecessary amounts of other B vitamins. For example, too much niacin can harm the liver and too much vitamin B6 can damage your nerves.

Check with your healthcare provider about your need for B12 before reaching for a B vitamin.

Calcium

Calcium is vital for strong bones and teeth. Dairy products, dark-green leafy vegetables, tofu, soybeans and some fish are excellent food sources.

Women 51 and older need 1,200 milligrams of calcium a day. Men ages 51 to 70 require 1,000 milligrams, increasing to 1,200 milligrams after age 70.

Supplemental calcium may be useful when your diet doesn’t provide enough, but too much calcium can cause constipation and kidney stones. Calcium supplements can also interact with certain medications.

It’s vital to talk with your healthcare provider before adding a calcium supplement.

Omega-3 Fatty Acids

Omega-3 fatty acids are another popular choice because of their potential cardiovascular benefits.

Before reaching for fish oil, however, look at your plate. Fatty fish such as salmon provides omega-3s, as do nuts and seeds. Food should be your first source of omega-3s, with supplements being added when appropriate.

Omega-3s are not risk-free. Higher doses can affect blood clotting. If you take medication, consult a healthcare provider before adding fish oil.

The Best Place to Start? Your Plate

A supplement can’t overcome an unbalanced diet.

Capri Communities makes it easy to eat a balanced diet by offering meals packed with the nutrients your body needs for healthy aging. Every meal includes fruits and vegetables, protein sources, dairy products, whole grains and other nutrient-rich foods that can help you meet daily nutritional needs.

Talk Before You Take

Many supplements can interact with prescription and over-the-counter medications. Taking large quantities can cause harmful side effects.

Before adding anything new, talk with your doctor or pharmacist. Ask whether you actually need it, what dosage to take, and whether it might interact with your medications.

The goal is to get the nutrients you need from your plate first and add a supplement when  your healthcare provider says your nutrition needs a boost.