We've been told since childhood to make sure we get our vitamins, but it turns out they're even more important as we enter our golden years. Researchers at Mass General Brigham studied the effect of multivitamins on 5,000 individuals. They discovered that taking a multivitamin is linked with memory loss prevention and slower cognitive aging in seniors.
This is great news, but what if you'd also like a little more spring in your step? The good news is there are several vitamins for boosting energy in seniors as well. You can get some of these natural energy boosters through food; others are best taken as supplements.
Let's explore the top vitamins for boosting energy together and see how to restore your energy naturally.
Let's start with one of the best-known fatigue-fighting vitamins - B vitamin complex. According to Healthline, this group of eight vitamins supports your body systems in many ways, including boosting your energy levels.
Healthline goes on to show that vitamin B complex benefits include:
When these basic bodily systems work well, you will have more energy and less fatigue. Vitamin B12 could help us maintain a healthy weight.
While getting all the B vitamins we need through our diet is possible, it can be challenging.
A review on Current Opinion in Nutritional Health and Metabolic Care found that many seniors are B12 deficient. This suggests that as we age, we may benefit from eating a diet with more B vitamins or taking a supplement. So, your doctor may recommend appropriate B vitamin energy supplements to ensure you get what you need.
If you're looking to get your fill of these fatigue-fighting vitamins through diet, there are several foods you should include. Of course, you may need to balance these needs with other medical concerns, so it's always a good idea to talk to your healthcare provider before making big changes in your diet.
WebMD claims the following foods are natural and healthy sources of B vitamins:
If you prefer to start your day with a bowl of cereal, you have options here, too. Many breakfast cereals are fortified with extra B vitamins, including B12, which many seniors lack.
A 2019 study confirmed what many have long suspected: Seniors with lower vitamin D levels experience more fatigue than those with normal levels. The study also found that the lower the vitamin D levels, the more severe the fatigue.
Of course, our bodies make vitamin D when they are exposed to the sun. However, it can be challenging for seniors to get out in the fresh air as much as they would like to. While it's still good to take every opportunity to do so, supplements and food are important to boost your vitamin D levels.
As we get older, our recommended daily intake of vitamin D increases. According to the Mayo Clinic, seniors aged 70 and over need 800 international units (IU) of vitamin D a day.
Before starting vitamin D supplementation, talk through your options with your healthcare advisor. If a blood test shows you have a vitamin D deficiency, your doctor may recommend a different dose.
It is not easy to get our daily requirements of vitamin D from food. While it is present in some foods, the National Institute of Health (NIH) advises that few foods contain high levels of this vital nutrient.
The highest levels of vitamin D are found in:
Other good sources include egg yolks, mushrooms, and 2% milk. However, if you are struggling with fatigue, it may be a good idea to get your vitamin D levels checked and consider taking a supplement.
According to Nutri-Facts, recent research has linked vitamin A with energy production at the cellular level. When a person does not have enough vitamin A, energy production is reduced by 30%!
It's clear that while vitamin A may not be as well-known as other vitamins, getting enough is crucial for your energy and stamina levels. Unlike vitamin D, there are lots of foods that are packed with vitamin A. The NIH recommends the following daily intake for all adults:
Vitamin A is included in most energy supplements and multivitamins, and you can also get supplements that just contain vitamin A. However, a balanced diet is a great way to boost your levels naturally.
Some foods are fortified with vitamin A, such as breakfast cereals. However, other sources include:
Adding some extra veggies to your dinner or squeezing in a few more portions of fruit could help you recapture your energy and vitality.
We have reviewed three types of vitamins for boosting energy, and we're sure you'd agree that they are well worth trying. The good news is that you can get many of them in delicious and nutritious ways. You'll find it even easier to enjoy a balanced diet and increased energy levels at Worthington Place Assisted Living.
All our apartments feature kitchenettes where you can prepare your own healthy meals. But if you don't feel like cooking, we've got you covered. Our restaurant provides a range of meals full of fatigue-fighting vitamins that don't skimp on flavor.
Why not see and taste for yourself how good life is at Worthington Place? Reach out today to schedule a free tour!