Vitamin requirements

Vitamin requirements for older adults generally coincide with the recommendations for adults; however, the absorption and bioavailability of vitamins at this stage of life may be affected for several reasons:

• Physiological changes characteristic of old age.

• Reduction in food intake to maintain caloric balance and prevent overweight and obesity.

• Presence of chronic diseases.

• Consumption of medications.

• Consumption of substances such as alcohol and tobacco, among others.

Daily requirements of fat-soluble vitamins

Vitamin A (retinol), carotenes (provitamin A): the recommended daily intake of vitamin A is 1000 µg for men and 800 µg for women over 60 years of age. Functions:

• Retinol is involved in protein synthesis and cell differentiation, is crucial for the immune system and the maintenance of skin and mucous membranes.

• Carotenes have antioxidant effects and may protect against diseases such as cataracts, cardiovascular diseases and certain types of cancer.

Consequences of deficiency:

• They increase infections.

• They can produce digestive, nervous, muscular and skin disorders.

Foods rich in vitamin A (retinol): Vitamin A is preformed in foods of animal origin such as liver, egg yolk, fatty fish and whole milk. In plant foods, carotenes are present in fruits and vegetables of intense colors such as carrots, spinach, and melon.

Vitamin D (cholecalciferol and ergocalciferol): The recommended daily intake is 20 µg for men and women over 60 years of age. Vitamin D deficiency is common in older people due to:

• Lower cutaneous synthesis due to aging.

• Reduced sun exposure.

• Decreased renal capacity for vitamin D activation.

• Few foods contain vitamin D.

• Decreased capacity for intestinal absorption of vitamin D.

Functions:

• Promotes calcium and phosphorus absorption in the intestine.

• Facilitates renal reabsorption of calcium.

• Promotes bone remodeling and mineralization.

Consequences of deficiency: It causes bone demineralization, increasing the risk of osteoporosis and osteomalacia, and a greater probability of fractures.

Sources of vitamin D: The body obtains it through cutaneous synthesis by the sun and diet. Foods rich in vitamin D include cod liver oil, fatty fish such as salmon and mackerel, and to a lesser extent, liver and egg yolk.

Vitamin E (tocopherol): The recommended daily intake is