How to choose Vitamin and Mineral supplement for seniors

As we get older we may suffer from lower Vitamin D, B6, B12. Vitamin E may help with immune systems

Our bodies can not store Iron, and Vitamin A, excessive amounts may even be toxic. The following points should be noted.

1. You may need 'Calcium with Vitamin D' as a separate supplement. Only a limited amount of Calcium is included in Multi vitamin tablets constrained by the size of the pill.

2. You may still need 'Omega 3' as a separate supplement, Again, it is constrained by the size of the pill.

3. Amount of Vitamin E may not be sufficient.

4. These supplements should not contain any Iron.

5. Make sure Vitamin A does not exceed 3,000 IU as Retinol. Carotenoids as substitutes are acceptable.

6. Phytochemical such as Lutein and Lycopene are useful. Lutein in combination with Vitamin C  

may help prevent cataracts and macular degeneration.

7. Choline is helpful for brains

8. 400 IU of Vitamin D can be of special help to ageing South Asians living in Canada and North USA. This is in addition to Vitamin D already available with Calcium supplements and Vitamin D fortified milk.

9. Always take the supplement with food for better bio-availability.

Centrum Silver Multi-Vitamin/Multi-Mineral supplement

This is a major brand name supplement. It has no iron, half of the Vitamin A is added as Beta Carotene. Details follow:

Vitamin A (50% as Beta Carotene;5000 IU)

Note that Retinol is only 2,500 that is acceptable

Vitamin C (60 mg)

Vitamin D (400 IU)

This is acceptable for South Asians, as long as they are also taking Calcium supplements fortified with acceptable amount of Vitamin D

Vitamin E (45 IU) dl-tocopheryl acetate

This is a synthetic Vitamin E. As an oxidant we need about 200 IU of natural Vitamin E per day

Vitamin K (10 mcg)

Thiamin (B1) (1.5 mg)

Riboflavin (B2) (1.7 mg)

Niacin (B3) (as Niacinamide 20 mg)

Vitamin B6 (3 mg),

Folate, Folic Acid, Folacin (400 mcg)

Vitamin B12 (25 mcg)

Biotin (30 mcg)

Pantothenic acid (10 mg)

Calcium (200 mg)

Amount of Calcium is not sufficient to just rely on the this supplement. We need about 1,200 mg per day. This is basically, Calcium carbonate.

Phosphorus (48 mg)

Iodine (150 mcg)

Magnesium (100 mg)

Zinc (15 mg)

Selenium (20 mcg)

Copper (2 mg)

Manganese (2 mg)

Chromium (150 mcg)

Molybdenum (75 mg)

Chloride (72 mg)

Potassium (80 mg)

Nickel (5 mcg)

Silicon (2 mg)

Vanadium (10 mcg)

Lutein (250 mcg)

Boron (150 mcg)

Lycopene (300 mcg)

Personal opinion

This is a good acceptable formulation. It could be made better by adding Choline (Vitamin B11) and some enzymes to help with digestive tracts.