As we age, the body changes and absorption of nutrients becomes less efficient. Result: vitamin deficiencies can weaken immunity, memory or bones. Adopting a diet rich in appropriate micronutrients helps prevent these imbalances and preserve daily vitality.
Aging well after 60: the 6 key vitamins to preserve your health and energy
Nutritional needs change from the age of 60. Certain vitamins then become essential to compensate for the natural decline in intestinal absorption and slowing metabolism. They contribute to the prevention of chronic age-related diseases, such as osteoporosis or cardiovascular disorders, and support cognitive functions.
The 6 vitamins that you should not neglect
- Vitamin A: it helps maintain good vision, especially at night, and prevents age-related eye problems such as macular degeneration. It also strengthens the immune system and promotes skin health by participating in cell regeneration;
- Vitamin B12: essential for the production of red blood cells, it prevents anemia, common among the elderly. It also supports memory and concentration. As its absorption decreases with age, it is often advisable to consider supplementation under medical advice;
- Vitamin B9 (folic acid) : it participates in the formation of blood and the regulation of the nervous system. By reducing homocysteine levels, it helps limit cardiovascular risks and supports emotional balance;
- Vitamin C : it stimulates the immune system, helps fight infections and promotes the production of collagen, essential for the skin and joints. Its antioxidant action protects cells from oxidative stress;
- Vitamin D: Crucial for bone health, it improves calcium absorption and reduces the risk of fractures and osteoporosis. Regular exposure to the sun or appropriate supplementation is often necessary;
- Vitamin K: it plays a fundamental role in blood coagulation and bone mineralization, helping to limit the risk of falls and fractures.
How to cover your daily needs
A varied and colorful diet remains the best way to ensure sufficient vitamin intake. Green leafy vegetables, fresh fruits, dairy products, fatty fish and eggs should be on the menu regularly. In the event of a proven deficiency, the doctor can recommend appropriate supplementation to compensate for the deficits.