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Senior Nutrition: Are You Getting Your Fill of These Important Vitamins?

Mar 31, 2018 by Comfort Keepers of Riverside and Corona

As our bodies change when we get older, so do our nutritional needs. Some vitamins become more important for an older body, yet many seniors don’t realize this.

Here are some of the top examples of vitamins to be sure you’re getting enough of daily. Please note that all of these vitamins can be taken in the form of individual supplements and a general multivitamin, though certain foods will be listed for each:


Okay, so probiotics aren’t technically vitamins, but they hold the same importance. In short, these act as the “good bacteria” in our bodies, primarily in our gut, that help with our digestion.

They also work to prevent some of the most serious chronic conditions, such as stroke, heart disease, or diabetes.

Sources of probiotics include fermented foods, like:

  • Yogurt or kefir
  • Kombucha


Magnesium is of high importance in overall bodily function. Specific examples of its importance include its ability to help bones absorb calcium and prevent heart disease, among other ailments.

Sources of this include:

  • Nuts
  • Dark, leafy greens like kale
  • Seeds
  • Avocado

Vitamin B-6 and B-12

You may not have heard of vitamin B-6 as much as you should have, so consider this your necessary introduction to it. This vitamin has been show to aid in brain health, as well as keeping your immune system strong.

Ways to get more B-6 into your diet are through:

  • Poultry and fish
  • Potatoes, bananas, and chickpeas

Vitamin B-12 works to keep your heart healthy by controlling blood pressure levels. This vitamin is especially important for those in their 40’s and 50’s, as this is when chronic conditions, including those cardiac related, generally begin to unfold.

Like B-6, B-12 is also great for cognitive health, making it an important nutrient for seniors with aging brains.

You can get your fill of B-12 through:

  • Dairy products
  • Eggs
  • Poultry and fish

Omega-3 Fatty Acids

These have made their way to the health spotlight in recent years due to their cholesterol-fighting power. Essentially, they help to keep LDL levels, the “bad” cholesterol, in check.

Omega-3s also promote brain health, so they’re a great dietary addition for seniors to consider. You can find them in:

  • Walnuts and flax seed
  • Eggs
  • Fatty fish, like salmon

Vitamin A

This vitamin is really underestimated in regards to senior health, which is sad because it helps greatly with vision and skin condition.

Vision loss is one of the most common ailments in seniors, and skin changes one of the most common aesthetic complaints, so getting more of this vitamin in could help in both departments.

Vitamin A can be found in:

  • Animal products
  • Bright colored fruits and vegetables, such as carrots (yes, they really are good for your eyes!)


If you’re a lover of bananas, you’re getting your potassium fix just fine. If you don’t eat bananas, however, consider finding another source of potassium, as this vitamin helps protect your heart and brain from serious cardiovascular events.

Besides bananas, you can find potassium in:

  • Swiss chard
  • Beans and lentils
  • Sweet potatoes

A multivitamin should give you a good dose of each of these (and more), but your needs may be individualized. Talk to your doctor about what vitamin regimen works best for you.

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