Senior Nutrient Deficiencies: What Vitamins and Nutrients do Seniors Need?

Senior Family

 / Immunity Is Key

Senior Nutrient Deficiencies: What Vitamins and Nutrients do Seniors Need?


A healthy body is important to everyone, but the older you get, the more prone it is to certain diseases and deficiencies. Senior nutrient deficiencies are linked to a wide range of health issues, such as Alzheimer’s disease, dementia, and low bone density.


In order to maintain a healthy lifestyle, your body needs to be properly nourished with the important vitamins and minerals an older adult needs. Your  nerves, immune system, muscles and bones need Vitamins B and C, Zinc, Iron and Calcium for nourishment and maintenance. 


Here is why  these nutrients are important in keeping your body healthy:


  • Vitamin C
    This vitamin has always been touted as the immune boosting antioxidant. This is important because your body’s immune system weakens as you age. By taking your daily dose of vitamin C, you can protect yourself from the free radicals that can cause infections and disease
  • Vitamin B
    As you grow older, your brain is more prone to diseases such as Alzhimer’s and dementia. Vitamin B contains properties that delays the process of brain shrinkage due to aging.
  • Zinc
    Just like Vitamin C, this nutrient is very important for the maintenance of your immune system. Zinc is crucial in the creation of new immune system cells in the body used to combat diseases.
  • Iron
    Iron deficiency is one of the main causes of anemia for the elderly. This information is crucial as anemia can increase your susceptibility to falls which is very undesirable for elderly bodies. 
  • Calcium
    Calcium deficiency can cause various problems that can affect your muscles and bones. The most well known effect of this is osteoporosis which is the lessening of bone density increasing its susceptibility to fractures. 


As seniors, your body needs higher doses of nutrients than younger people because of lowered appetites. This is why it is important to have a varied and balanced diet in order to get your daily required nutrients. According to the DOST Food and Nutrition Institute, these are the generally recommended food servings for older adults. However, it is always best to consult a nutritionist based on your specific dietary requirements.


  • Fish,  meat and poultry
    It is recommended to have 1 medium sized fish or a few tablespoons of beef, pork or chicken per day. These are a  good source of your B vitamins, Zinc  and Iron.
  • Vegetables

These contain a wealth of vitamins and minerals for your body. Consuming 1 cup of raw or ½ cup of cooked vegetables a day will give you all the Vitamin C, vitamin B, Iron you need. 

  • Fruits
    Fruits are a great source of Vitamin C and B. For seniors it is recommended to have 1 medium sized fruit a day to meet the dietary requirement.
  • Rice
    A food staple of many Filipinos, rice contains a good amount of Vitamin B and Iron. It is recommended to have 1 cup of cooked rice a day to meet your dietary  requirement. 
  • Milk
    The best source of Calcium and other nutrients. It is recommended to drink 1 glass of whole milk or 4 tablespoons of diluted powdered milk per day. 


Having a varied and balanced diet is a great way to nourish your body. However, sometimes it may not be enough because you might miss out on some nutrients depending on the food you eat. That is why it is important to supplement your diet with Birch Tree Advance - the  adult nutritional supplement powdered drink with Activ3+ Complex. It has all the nutrients your body needs as a senior. Stay fit and healthy, drink Birch Tree Advance today!


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