What two vitamins do you need more of as you are getting older?

Oct 3, 2025 4 min read •

nutrition senior care Healthy Aging

As we age, our bodies change, impacting how we absorb and utilize nutrients from food. Research shows that older adults are at a higher risk of deficiency for several key micronutrients, which is why it’s critical to understand what two vitamins do you need more of as you are getting older.

Quick Summary

Vitamin B12 and Vitamin D are the two essential vitamins older adults most commonly need more of, often due to reduced absorption or decreased production by the body. This is crucial for maintaining bone strength, nerve health, and cognitive function.

Key Points

Reduced Absorption: The body's ability to absorb essential nutrients like Vitamin B12 and Vitamin D declines significantly with age, increasing the risk of deficiency.
Vitamin B12's Role: This vitamin is crucial for red blood cell formation, DNA synthesis, and maintaining a healthy nervous system, with low levels contributing to cognitive decline and nerve damage.
Vitamin D's Importance: Essential for bone health by aiding calcium absorption, Vitamin D deficiency can lead to muscle weakness, a higher risk of fractures, and osteoporosis.
Age-Related Absorption Issues: Older adults often have lower stomach acid, which hinders the release of B12 from food, and their skin is less efficient at producing Vitamin D from sun exposure.
Supplementation is often necessary: Because of reduced absorption and production, many older adults need to rely on supplements or fortified foods to meet their daily requirements for both Vitamin D and B12.
Risk Factors: Lifestyle factors like reduced sun exposure, certain medications, and a restrictive diet (e.g., vegan) increase the risk of vitamin deficiencies in older adults.

Why Older Adults Need More Vitamins

Nutrient requirements don't remain static throughout a person's lifetime. With advancing age, a combination of physiological and lifestyle changes can affect nutritional status. Factors contributing to increased vitamin needs include:

Decreased absorption: The body's ability to absorb certain vitamins from food can decline with age. For instance, stomach acid production, which is necessary for releasing vitamin B12 from food, often decreases after age 50.
Less efficient production: The skin's capacity to produce Vitamin D from sun exposure diminishes significantly over time. One study noted that by age 70, the skin produces only half as much vitamin D as it did at age 20.
Dietary changes: Appetite or access to a wide variety of nutritious foods may decrease. Seniors might also have a lower total caloric intake, meaning they get fewer nutrients overall.
Medication use: Certain medications, such as some antacids or metformin, can interfere with vitamin absorption.
Increased risks: Seniors face higher risks for conditions like osteoporosis and cognitive decline, which can be exacerbated by vitamin deficiencies.

Vitamin D: The Sunshine Vitamin for Bone and Muscle Strength

Often called the "sunshine vitamin," Vitamin D is vital for all ages but becomes especially important for older adults. Its primary function is to help the body absorb calcium, which is crucial for maintaining bone density and preventing fractures.

Challenges for seniors

Several age-related issues make it harder for seniors to get adequate Vitamin D:

Reduced sun exposure: Older adults may spend more time indoors due to mobility issues, health conditions, or living in assisted care facilities.
Decreased skin synthesis: As skin ages, its ability to convert sunlight into usable vitamin D becomes less efficient.
Compromised kidney function: The kidneys play a role in converting vitamin D into its active form. Their efficiency can decline with age, further impacting levels.

How to increase Vitamin D intake

Sunlight: Controlled, short periods of sun exposure can help, but it's important to balance this with skin cancer risks.
Dietary sources: Incorporate foods like fatty fish (salmon, mackerel), fortified milk and cereals, and eggs into your diet.
Supplements: For many older adults, supplementation is the most effective and reliable way to meet nutritional needs.

Vitamin B12: Critical for Nerve and Cognitive Health

Vitamin B12 is essential for producing red blood cells, synthesizing DNA, and maintaining healthy nerve function. A deficiency can lead to anemia, fatigue, and serious neurological problems.

Absorption issues in older age

Unlike younger adults, many older individuals cannot absorb vitamin B12 efficiently from food due to a condition called atrophic gastritis, which affects stomach acid production.

How to improve B12 status

Supplements: For those with absorption issues, oral supplements or regular injections are often necessary. Because it is not found naturally in plant-based foods, supplementation is crucial for vegetarians and vegans.
Fortified foods: Opt for foods fortified with vitamin B12, as the crystalline form is easier for the body to absorb.
Regular testing: If you are at risk, periodic blood tests can help monitor your B12 levels and determine if supplementation is needed.

Side-by-Side: Vitamin B12 vs. Vitamin D for Seniors


Feature	Vitamin D	Vitamin B12
Primary Role	Bone density, calcium absorption, muscle function, immune support.	Red blood cell production, DNA synthesis, nerve function.
Absorption Issue in Seniors	Reduced skin synthesis from sun; potentially impaired kidney function.	Reduced stomach acid production affecting food-bound B12 absorption.
Deficiency Symptoms	Fatigue, bone pain, muscle weakness, mood changes.	Fatigue, memory loss, tingling in hands/feet, confusion, anemia.
Good Food Sources	Fatty fish, fortified dairy/cereals, eggs.	Animal products (meat, fish, dairy), fortified cereals.
Typical Supplement Form	Oral capsules, liquids, or softgels. D3 is common.	Oral tablets, sublingual (under the tongue), or injections.
Risk Factors	Limited sun exposure, older age, darker skin, medication use.	Atrophic gastritis, medication use (metformin, antacids), vegan/vegetarian diet.

Maximizing Your Vitamin Intake for Healthy Aging

Meeting your vitamin needs as you age is a critical component of preventative care. While B12 and D are paramount, they should be part of a broader nutritional strategy. Focusing on a balanced diet rich in whole foods is always the first line of defense. However, for many older adults, the addition of targeted supplements can bridge the nutritional gap created by age-related changes. Consulting with a healthcare professional is key to determining your specific needs and creating a plan tailored to your health status.

For more in-depth information and dietary advice, the National Institute on Aging offers comprehensive resources on health and wellness for older adults.

The Bottom Line

As the body's processes evolve with age, so must our approach to nutrition. Prioritizing vitamins like D and B12 can help mitigate some of the common health challenges associated with aging. From maintaining strong bones and muscles to protecting cognitive function and nerve health, these two vitamins play a significant role in supporting a vibrant and healthy senior lifestyle. Ensuring adequate intake through a combination of diet, sunlight, and supplementation, with a doctor's guidance, is a proactive step toward healthy aging.

Frequently Asked Questions

As you get older, your stomach produces less hydrochloric acid, which is needed to separate Vitamin B12 from the protein in food for absorption. For this reason, many seniors struggle to get enough B12 from diet alone, even if they eat B12-rich foods. Supplementation or fortified foods are often required.

Symptoms can be subtle but may include fatigue, bone pain, muscle weakness, and changes in mood. Severe deficiency can contribute to more serious bone issues like osteoporosis, increasing the risk of falls and fractures.

While sunlight is a natural source, your skin's ability to synthesize Vitamin D decreases with age. Additionally, older adults often have less sun exposure and may need to protect against skin cancer. For these reasons, relying on food and supplements is a more reliable strategy.

Yes, they can be. Oral supplements contain crystalline B12, which doesn't require stomach acid for absorption and can be effective for those with mild to moderate issues. However, some individuals with severe malabsorption (like pernicious anemia) may still require injections.

For Vitamin D, options include fatty fish (salmon, mackerel), fortified milk and cereals, and egg yolks. For Vitamin B12, sources are primarily animal products like meat, fish, eggs, and dairy, as well as fortified breakfast cereals and nutritional yeast.

The only way to confirm a deficiency is through a blood test ordered by a healthcare provider. They can assess your levels and determine the appropriate course of action, which may include diet modifications or supplements.

Vitamin D3 is generally considered more effective at raising blood levels of vitamin D than D2, though both are used in supplements. It's best to consult your doctor to see which form is right for you.

References

Medical Disclaimer

This content is for informational purposes only and should not replace professional medical advice. Always consult a qualified healthcare provider regarding personal health decisions.