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Vitamin E. Many doctors
recommend taking supplements of 200 to 400 mg.
a day, but check with your
physician before doing so.

Vitamin D. This vitamin, which is vital to the absorption of calcium, is manufactured in the body with the help of sunlight. Good dietary sources include egg yolks, fish, and fortified milk.

Calcium. Many nutritionists urge 1,000 to 1,500 mg.
a day for older people.
Calcium is essential to
maintain strong bones
and prevent osteoporosis.
Good sources include low-fat dairy products, sardines with bones, tofu, and leafy green vegetables.

Iron. Older people are at risk of becoming iron deficient because they tend to avoid the foods that contain the most iron (e.g., red meat or liver). Older people also absorb iron less efficiently than younger persons. Further, the high doses of aspirin that many elderly arthritis

Many older people shortchange themselves nutritionally by relying on low-nutrient processed foods, which also tend to be high in sodium.

sufferers take can cause intestinal bleeding, also leading to iron deficiency. Eating iron-rich foods along with citrus fruits enhances iron absorption. It is helpful to cook acidic foods in cast-iron pots to leach out extra iron.

Zinc. This mineral, also needed only in small amounts, promotes the healing of wounds. Good sources include eggs, fish, meat, and milk. Although fiber and fluids are not nutrients, they are important dietary components.

Everyone should drink at least 8 glasses of nonalcoholic fluids a day. Whole grains, beans, and fresh fruits and vegetables are good sources of fiber.

What happens if the aged don't get enough nutrition?
Consistently poor nutrition worsens almost all of the chronic disorders common in the aging population, including high blood pressure, heart disease, Type 2 diabetes, osteoporosis, and arthritis. More disturbing, an iron, calcium, or vitamin deficiency brought on by poor eating habits can set off a downward spiral in overall health.

What happens if the aged get too much nutrition?
A certain amount of weight gain is normal and possibly even desirable with advancing years; some studies have suggested that a modest weight gain (approximately 10 pounds) is associated with a lower death rate. However, weight control can still be a problem. After the age of 50, daily calorie requirements drop 10 percent. Reduced activity may decrease calorie requirements even further.

Given the continued nutritional requirements of older people, it's probably best to accommodate this reduced energy need by cutting out unnecessary calories (from such things as alcohol and candy) and limiting fat intake to no more than 30 percent of total daily calories. Obesity, which contributes to hypertension, diabetes, and heart disease, should be avoided.

Should the aged take supplements?
Older people who are generally healthy and able to eat a variety of foods do not, as a rule, need supplements. Many people of advancing age, however, have chronic conditions that mandate the use of dietary supplements, particularly of calcium, iron, vitamins E and D, folic acid, or zinc. Certain medications also necessitate use of supplements. It's important to follow a physician's advice in taking vitamins, since some supplements interfere with the absorption of other essential nutrients.

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