Until old age, people need just as many vitamins and minerals as a young adult. And two vitamins even some extra.
Vitamins and minerals
Vitamin D
The Health Council advises all elderly people to take extra vitamin D every day. This applies to women from the age of 50, for men from the age of 70. With age, the skin can form less vitamin D from sunlight and then extra swallowing is necessary. Vitamin D ensures, among other things, that calcium is absorbed into the bones and it is also good for muscle strength. Unfortunately, the advice of the Health Council is still poorly followed. Only one in four people over the age of 70 take extra vitamin D. Research shows that 40 percent of women over the age of 50 have a deficiency. That is 50 percent among men and women aged 65 and over. One of the first symptoms of a lack of vitamin D is often muscle weakness. For example, it is difficult for someone to climb stairs and get up from a chair.
Vitamin B12
With age, the body absorbs vitamin B12 less well from food. In America, it is standard prescribed for the elderly. This is not yet the case in the Netherlands. Vitamin B12 is found in animal products, such as meat, fish, egg and dairy. Those who eat vegan (i.e. no animal products) are more likely to have a deficiency. This can eventually even lead to nervous disorders. Vitamin B12 is available as a supplement and is usually also included in a multivitamin.
Also multivitamins?
There are so many factors that can cause a vitamin and mineral deficiency in the person you care for: use of medicines, loss of appetite, no longer cooking for yourself, chewing problems, dental problems, less mobile… insecure and give a daily multivitamin with all vitamins and minerals the recommended dose (recognizable by 100% RDA on the package). Also check whether it contains at least 10 micrograms of vitamin D – from the age of 70 at least 20 micrograms. Supplement with a separate vitamin D supplement if necessary.
Drink enough
Thirst is the sign that the body needs fluids. It is actually an alarm signal, because thirst only occurs when there is a lack of fluid in the body. This system works less well for the elderly. Without feeling thirsty, it can happen that someone forgets to drink. And then dehydration sets in. Especially if water tablets are also taken, if it is very hot (in the summer or because of the heating) or if someone has diarrhoea.
Recognizing Dehydration
When dehydrated, the body is very sparing with moisture. Signs include: very little urination, a dark colored urine, little sweating. The skin slackens and stays put for a while when a fold is pulled up. Drowsiness and confusion are also signs of dehydration. Be really on the lookout for it, as dehydration is serious. If the fluid is not replenished, a person may eventually pass out and even go into shock or coma.
What can you do yourself?
You usually can’t be around all day to provide drinks. These tips may help for better hydration:
Ask every visitor and home help to give a drink and see to it that it is also drunk.
- Keep somewhat larger cups and mugs at home.
- Place a glass of water next to the bed and next to your favorite armchair, possibly with a straw.
- In between, give extra fluids in the form of fruit and water ice. Watermelon and cucumber are packed with water.
- Keep a drink list, on which every visitor and rescuer fills in all drinks consumed.
Who is at risk?
People with heart failure and those taking diuretics (water tablets) should be especially careful of dehydration. Just like people with diabetes who are not well adjusted and therefore have to urinate a lot, and also people who are confused and therefore forget to drink. Finally: in people who lose a lot of extra fluid due to diarrhoea, fever or vomiting, it is important to be very alert, because dehydration can occur within a few days.
