Food Proprietary Health Supplementation or Dietary supplements are substances you might use to add nutrients to your diet or to lower your risk of health problems, like osteoporosis or arthritis. Dietary supplements come in the form of pills, capsules, powders, gel tabs, extracts, or liquids. They might contain vitamins, minerals, fiber, amino acids, herbs or other plants, trees or enzymes extraction. Sometimes, the ingredients in dietary supplements are added to foods, including drinks. A doctor’s prescription is not needed to buy dietary supplements.
You need to change your diet or take a vitamin or mineral supplement to get enough of these:
Calcium
Calcium works with vitamin D to keep bones strong at all ages. Bone loss can lead to fractures in both older women and men. Calcium is found in milk and milk products (fat-free or low-fat is best), canned fish with soft bones, dark-green leafy vegetables like kale, and foods with calcium added, like breakfast cereals.
Vitamin D
Most people’s bodies make enough vitamin D if they are in the sun for 15 to 30 minutes at least twice a week. But, if you are older, you may not be able to get enough vitamin D that way. Try adding vitamin D-fortified milk and milk products, vitamin D-fortified cereals, and fatty fish to your diet, and/or use a vitamin D supplement.
Vitamin B6
This vitamin is needed to form red blood cells. It is found in potatoes, bananas, chicken breasts, and fortified cereals.
Vitamin B12
Vitamin B12 helps keep your red blood cells and nerves healthy. While older adults need just as much vitamin B12 as other adults, some have trouble absorbing the vitamin naturally found in food. If you have this problem, your doctor may recommend that you eat foods like fortified cereals that have this vitamin added, or use a B12 supplement.
Here are some common sources of antioxidants that you should be sure to include in your diet:
Beta-carotene
Fruits and vegetables that are either dark green or dark orange
Selenium
Seafood, liver, meat, and grains
Vitamin C
Citrus fruits, peppers, tomatoes, and berries
Vitamin E
Wheat germ, nuts, sesame seeds, and canola, olive, and peanut oils
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