What are vitamins?

Vitamins are chemicals needed in tiny amounts to keep you healthy. For example, you have probably heard of vitamins A, B, C, D, E, and K. You get vitamins from food, and some are made by the body.

Vitamins were discovered more than 200 years ago, when it was found that a serious disease called scurvy could be prevented on long sea voyages by giving sailors citrus fruit each day because it is high in Vitamin C. Other diseases were also found to be preventable by eating a proper diet that contains the daily required Vitamins.

A healthy diet is the best way to ensure proper nutrition. However, older adults may not eat balanced meals regularly. Older adults, particularly if they are not exposed to sunlight, may be deficient in vitamin D. They also may have low levels of vitamins B6, folic acid, and B12. Older adults showing signs of dementia should be checked for B12 deficiencies. Certain medicines may also keep your body from absorbing some vitamins like the new formulation of the weight loss drug Xenical just approved for OTC use sold under the new name, Alli.

Much scientific evidence suggests that taking a daily multivitamin-and-mineral supplement is a sensible precaution to help avoid nutrient deficiencies that are common in older adults. It should be noted, however, that as a person ages, it takes the liver longer to eliminate drugs and vitamins from the body. This may increase the effect of some vitamin supplements. Dosage levels that might be harmless in a younger adult could be toxic in an older adult.

Follow these basic guidelines if you take supplements:

• Avoid a dosage that is too high by choosing a multivitamin supplement that provides about 100% of the Daily Value of the vitamins and minerals included in the supplement unless advised by your physician.
• Be sure the product label shows approval by the US Pharmacopeia (USP).
• Store all vitamins in a cool, dry place.
• Check with your health care provider, pharmacist, or dietitian before taking supplements, especially if you take prescription medicine or are being treated for a health problem.
  

Why is Vitamin A important?

Vitamin A is needed for growth and for strong bones and teeth. As you grow older, it helps keep your skin and eyes healthy. Vitamin A is present in liver, fish liver oils, dairy products, dark green and yellow-orange vegetables, and in fruits. Too much vitamin A may cause symptoms that include headache, itchy skin, and hair loss. Eating too many carrots to try to improve your night vision might also turn your skin yellow.

What does Vitamin B do for me?

There are several vitamins in the B group. They play a part in many of the internal processes that make our bodies function properly. Vitamins in the B group are present in meats, dairy products, nuts, grains, and leaf vegetables. Too much vitamin B6 can cause nerve inflammation.

Why do I need Vitamin C?

Vitamin C helps build healthy tissues. It also plays a role in the healing process. It is found in fruit (especially citrus fruit and cantaloupes) and vegetables, such as tomatoes, potatoes, and green peppers. It is widely believed that large doses of vitamin C can prevent the occurrence of colds, but this has not been proven. Too much vitamin C can cause diarrhea and kidney stones.

What about Vitamin D?

Vitamin D builds strong bones and teeth and helps prevent osteoporosis as you grow older. Vitamin D is present in dairy products, oily fish, liver, and egg yolk. Sunlight is another source of vitamin D. Too much vitamin D can cause digestive upsets, depression, and calcium deposits in the kidneys and blood vessels.

Why should I take Vitamin E?

Vitamin E helps the cells in your body stay healthy. It also helps you form new red blood cells. It is present in nuts, seeds, plant oils, meat, grains, and egg yolk. Too much vitamin E can upset your stomach and can keep your body from absorbing vitamins A, D, and K.

Why is Vitamin K important?

Vitamin K is needed to help your blood clot after an injury. It is found in leafy vegetables (especially the cabbage family), vegetable oils, egg yolk, pork, and liver. Vitamin K is also made by bacteria that live in the intestine.