Issue link: https://cp.revolio.com/i/447803
Health and Wellness Magazine • 25 measure their level, and most women could benefit from taking a vitamin D3 supplement of 600 IU (International Units). Many, however, need much more, as much as 4,000 to 5,000 IU. High doses should be taken under doctor supervision. vitamin b12 i s p a r t i c u l a r l y important for aging women, because it is required to properly metabolize estrogen. It's also tied to energy production, nerve transmission and formation of red blood cells. " A b o u t h a l f t h e a d u l t population is deficient in B12," says Lee. "Those who don't eat many animal-based foods, have digestive issues and are taking acid blockers, and older people (who have a reduced ability to absorb it) are at an increased risk of deficiency." Continued low levels of vitamin B12 can cause anemia, loss of balance, weakness, nerve damage with tingling in the arms and feet, and even impact cognitive function. Food sources include red meat, turkey, fish, shellfish, chicken, eggs and dairy products. Generally, seniors are advised to take supplements with about 25 micrograms, although their doctor might recommend more after determining existing levels with a blood test. A patient might be advised to take additional supplements or even injections. calcium is a mineral, and almost all of the body's calcium is stored in the bones and teeth. "Too many women have osteoporosis and osteo- penia, a precursor to osteoporosis," says Jessica Crandall, a registered dietician and nutritionist with Denver Wellness and Nutrition. "Both reflect calcium deficiency." Most women deficient in the mineral don't eat adequate amounts of calcium-rich foods. Moreover, as they age, their bodies are less able to absorb calcium. For women over 50 years old, the Recommended Dietary Allowance is 1,200 mg, according to the National Institutes of Health. Calcium should come from food sources, when possible, Crandall says. Some calcium-rich foods include: yogurt, milk, cheese, firm tofu, tahini paste, sardines, canned salmon, and calcium-fortified foods. New research shows only up to 500 mg of calcium from supplements can be absorbed at a time, Crandall says. So, supplements should be consumed throughout the day with meals rather than all at once. Lee cautions that when it comes to calcium supplements, more is not better. Overdosing can lead to hypercalcemia and the formation of kidney stones. Moreover, if a woman is taking vitamin D, it will also increase calcium absorption. A blood test cannot detect lack of calcium in a person's diet, but a bone-density test can measure the amount of calcium in the bones. "Women should discuss these common nutrient deficiencies with their health professional since they are important for long-term health and quality of life," Lee says. "about half the adult population is deficient in B12." — dr. William Lee