Vitamin Guide - Vitamin Deficiency and Necessary Vitamins in Old Age
Vitamins are the epitome of life. Even the derivation of the word represents the extraordinary meaning: "Vita" means life and "amines" stand for basic molecular compounds. Chemically, they are so valuable because a free nitrogen-elecrton pair forms compounds that stimulate our metabolism. If you pay attention to an adequate vitamin intake, your health will benefit. This brief insight into the body's vitamin balance and about vitamin deficiencies as well as vitamins important in old age introduces the factors of different needs and developments.
Vitamin deficiency - a problem that increases with age
When we are young, we take our diet lightly. As we get older, however, we notice how important a balanced diet is and nutrients no longer seem to come out of thin air. This, of course, includes vitamin intake. Meeting the intake of all vitamins essential for life and survival through food is a challenge. Most vitamins are lacking in the body, they have to be taken in through food; if this does not happen, we suffer from vitamin deficiency. We often blame other factors for this, but if we look at the 2008 National Consumption Survey [1] , we see that dietary intake is different from vitamin intake:
-
Vitamin deficiency is widespread: 90 % of the population do not sufficiently cover their vitamin needs through their diet.
-
The vitamins that are particularly important in old age are almost completely neglected.
-
Women, for example, consume almost one fifth too little folic acid, and for men the value is even somewhat higher.
-
Another sad example is vitamin D, which is important in old age: Almost 90 % of the elderly population do not consume enough of this vitamin.
The result is a multitude of diseases that occur in old age, which can be traced back to this vitamin deficiency. Vitamin deficiency carries the risk of developing extremely limiting and even life-threatening diseases:
-
Arteriosclerosis: a vascular disease in which the blood vessels are narrowed. Vascular constrictions are the potential trigger of infarctions and thromboses.
-
Bone pain: Bones and teeth need building materials. If these are not present, they become sensitive and brittle.
-
Brain diseases: Nerve pathways, memory and motor skills do not function without the vital nitrogen compounds.
-
Weak immune system: The deficiency of even one vitamin is capable of significantly weakening the entire immune system, so that infections become more frequent.
Shocking findings - What are the conclusions now?
Vitamin deficiencies and their consequences are not a myth; many of the weaknesses and diseases that we consider "normal" signs of ageing can be reduced by a stable vitamin intake. If vitamin supply and sufficient fluid intake are carefully observed, vitality and mental fitness in old age can have an amazing effect. We present the important vitamins that play a role especially in old age. Of course, all vitamins are important for the body at all times, but knowing their functions and modes of action also means understanding their benefits and advantages better.
Which vitamins are important in old age?
We have selected three vitamins from the multitude of vitamins and micronutrients that become more important in old age. Therefore, we briefly present vitamin D, B12 and folic acid in their properties for the body:
Vitamin D - help for bones, teeth and hair
Vitamin D in itself is not a building block for bones, hair or teeth. However, it is important so that these can be supplied with nutrients and built up. This is because vitamin D helps in the absorption of calcium, the mineral from which bone tissue and keratin (the basic substance for hair and nails) are formed.
It is therefore noticeable that one cog in the wheel of nutrition fits into the other: If you take too little vitamin D, then the calcium cannot fulfil its purpose optimally. And if you don't eat enough calcium, then the vitamin D will only be able to function to a limited extent.
Vitamin B12 - the cure for dementia and numerous other diseases?
Science is not unanimous, but numerous studies suggest that a higher intake of vitamin B12 and other B vitamins can prevent dementia [2]. Dementia is probably one of the most feared diseases in the life of an ageing person.
In addition to dementia, however, it is already certain that a vitamin B12 deficiency in older people is responsible for a plethora of diseases of the digestive tract (cf. Ströhleet. al., 2004) [3]. Digestive diseases take away the pleasure of eating. At the same time, these diseases ensure poorer utilisation of numerous nutrients. As a result, other deficiency symptoms and diseases increase.
Folic acid: Mental fitness is a priority here
Folic acid, as it is colloquially known, is an element of the group of B vitamins called folate. Folic acid refers to the synthetic form of the vitamin that is manufactured and added to food. In the body and in its biological form it is called folate. The main function of folic acid is to build up cells, blood cells and hereditary material [4]. Thus, the factor maintaining neuronal and cognitive abilities in old age is the function of folic acid. In other words: folic acid as a vitamin keeps you mentally fit! What it is about in more detail is part of a separate article.
Further vitamins for a functioning overall construct
The world of nutrients is very extensive. Keeping track of all the vitamins is quite difficult, but it is true that the body craves food that it needs. Appetite for something in particular tells us what the body needs. Knowing what nutrients are in these foods helps to understand how to counteract a deficiency.
There are little helpers. A stands for eyes, B for strong as a bear and C for citrus fruits. For example, vitamin A has a great influence on the health of our eyes. Vitamin B6, on the other hand, ensures improved protein metabolism. This is especially necessary in old age when it comes to maintaining muscles and strength as well as everyday stress. More detailed information on other important vitamins can be found in the corresponding articles in this section (links at the bottom of the page).
Practice shows that it is hardly possible to cover all the vitamins you need in your normal diet. In this respect, one option is to improve the supply of underrepresented nutrients through special and high-quality food supplements. This makes it possible to supply the body with vitamins without much effort. A wrong or overdose is hardly possible, because substances that are not absorbed by the body are simply excreted unprocessed. The prerequisite is an intact metabolism, which is why it is always recommended to have this body function confirmed by the family doctor - internist.
