I hear so much about supplements.  Should I  take them? If so, which ones and how much?

This month focuses on how to decide if you need a supplement and which ones to take.  A series of four handouts will give you all the information you need to make a smart and healthy decision.

Do you Need a Nutrient Supplement for Healthy Aging?
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What are some reasons why people might need or want to take a dietary supplement with vitamins and minerals for healthy aging?  A common reason is that people sometimes just can’t get all the vitamins and minerals they need from foods.  These and other reasons for taking a supplement with nutrients, such as vitamins and minerals, are listed on this first handout.  Carefully review the list to determine if any of these reasons apply to you. 

On this same handout, are steps for choosing and storing a dietary supplement.  Do treat them like any other medication and handle them safely.  It is always wise to discuss using supplements with your doctor.

Most Older People Can Benefit from These Nutrient Supplements.
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The next handout lists five nutrient supplements that might help older people: multivitamin/mineral, calcium, vitamin D, fish oil, and vitamin E. It also shows the recommended amounts to take.

Dietary Supplement Misuse Among Older Adults.
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This handout lists several ways that supplements can be misused, as well as several ideas on how supplements can be used wisely. 

Guide to Common Nutrient Supplements.
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The last handout describes what the supplements do and some cautions about using these supplements.  The first section has multivitamin/minerals, calcium, vitamin D, fish oil, and vitamin E; the next section shows examples of fiber supplements; and the bottom section has examples of oral nutritional supplements. 

Important Information About Calcium, Vitamin D and Other Nutrients

Both older women and older men who do not consume three servings of milk products daily will usually need calcium supplements. Nearly all older people will need a vitamin D supplement, because food and sunlight do not supply the high amount of vitamin D needed by older people. 

Supplements of calcium and vitamin D help prevent falls and fractures.  When you hear a report that says they don’t help at all, it is usually because the people did not take enough calcium and vitamin D to be helpful OR they took only calcium but no vitamin D.  Both nutrients are needed for healthy bones.  Several leading health agencies report that older people do not eat enough calcium and vitamin D, so they may need dietary supplements to “fill the gap.”  These health agencies include the United States Department of Agriculture, the Office of the Surgeon General, and the Department of Health and Human Services.

The calcium and vitamin D contents of foods are listed on the “Nutrition Facts Panel” and for supplements are listed on the “Supplement Facts Panel.”  Calcium will be shown in milligrams or as mg, while vitamin D usually will be shown in IU. 

Calcium supplements usually contain calcium carbonate or calcium citrate; both are fine.  If the supplement you try first upsets your digestion, then try another brand or chemical form.  It is usually recommended to take no more than 500 mg or 600 mg of a calcium supplement at one time, because it is easiest for the body to use this amount or less.  It is fine to take up to 1,000 IU of vitamin D at one time from pills or tablets.  It is not necessary to take the supplements of calcium and vitamin D together, but it might be easiest to remember to take them together.

Remember to talk with your doctor about taking supplements.  Take no more than one multivitamin/mineral daily.  Most multivitamin/mineral supplements have 400 IU of vitamin D per tablet, but read the label carefully.  If yours is one of the newer ones with 1,000 IU per tablet, then you probably do not need any other vitamin D-containing supplements. 

Lastly, don’t take more than 2,500 mg of calcium daily or 2,000 IU vitamin D daily from foods plus supplements, unless your doctor has recommended higher amounts.  For example, if you have been diagnosed with vitamin D deficiency through a blood test, then your doctor will have you take higher amounts of vitamin D for a few weeks or months.

Sources:
Department of Foods and Nutrition, The University of Georgia, Athens, GA 30602. Division of Aging Services, Georgia Department of Human Resources, Atlanta, GA 30303. December 2007.