Are You Getting Enough Micronutrients?

Micronutrients are essential nutrients, including vitamins and minerals, that the body needs in small amounts to support various bodily functions, growth, and overall health. They are vital for maintaining a healthy metabolism, energy production, immune function, and other critical processes.

But guess what?

According to medical research, elderly men are particularly susceptible to micronutrient insufficiencies due to age-related changes in diet, absorption, and metabolism.

Here's a small sample of medical research that indicates the scope of the problem.

Thiamine, Dietary Folate, Zinc, Magnesium, Calcium, and Iodine

A study on older Australian men found significant increases in inadequacy for thiamine, dietary folate, zinc, magnesium, calcium, and iodine over a three-year period [1].

Zinc, Selenium, Iron, Iodine, and Copper

A systematic review highlighted zinc deficiency in 49% of community-dwelling men and 66% of those in institutional care. Selenium, iron, iodine, and copper deficiencies were also noted among older adults [2].

Vitamin D, Vitamin B12, Folate, and Iron

In Germany, a high prevalence of subclinical deficiencies was observed for vitamin D (52%) and vitamin B12 (27.3%), with lower percentages for iron and folate among older adults [3].

Vitamin A, Vitamin E, Folic Acid, Potassium, and Calcium

A study from the US indicated very low intakes of vitamin A, vitamin E, folic acid, potassium, and calcium among older adults, suggesting these as common deficiencies [4].

Vitamin C, Vitamin D, Biotin (Vitamin H), Vitamin K, Folic Acid, Iron, Zinc, and Selenium

In a study of malnourished older hospitalized patients, common deficiencies included vitamins C, D, H, and K, as well as folic acid, iron, zinc, and selenium [5]. 

Vitamin D, Thiamin, Riboflavin, Calcium, Magnesium, and Selenium

A systematic review identified potential inadequacies in vitamin D, thiamin, riboflavin, calcium, magnesium, and selenium among community-dwelling older adults [6].

Summary

In summary, elderly men commonly experience deficiencies in several micronutrients, including thiamine, dietary folate, zinc, magnesium, calcium, iodine, vitamin D, vitamin B12, selenium, iron, iodine, copper, vitamin A, vitamin E, folic acid, potassium, vitamin C, biotin, and vitamin K.

These deficiencies are prevalent across different populations and settings, highlighting the need for targeted nutritional interventions to address these gaps and improve health outcomes in older men.

It is highly probable you are deficient or below optimal is at least one important micronutrient. To the extent you are deficient, your health is impaired. 

And please note: You can be deficient without any obvious clinical symptoms. At our age, an "if it ain't broke, don't fix it" attitude will not serve you well.

You might consider ways to improve the quality of your diet and/or look into nutritional supplementation. Even better, have a consultation with a qualified and health professional who has in-depth knowledge of and experience with nutritional issues and research.

References

1. Das, A., Cumming, R., Naganathan, V., Blyth, F., Couteur, D., Handelsman, D., Ribeiro, R., Waite, L., Simpson, S., & Hirani, V. Changes in micronutrient intake and factors associated with this change among older Australian men: the Concord Health and Ageing in Men Project. Public Health Nutrition. 2020; 24. 

2. Vural, Z., Avery, A., Kalogiros, D., Coneyworth, L., & Welham, S. Trace Mineral Intake and Deficiencies in Older Adults Living in the Community and Institutions: A Systematic Review. Nutrients. 2020; 12. 

3. Conzade, R., Koenig, W., Heier, M., Schneider, A., Grill, E., Peters, A., & Thorand, B. Prevalence and Predictors of Subclinical Micronutrient Deficiency in German Older Adults: Results from the Population-Based KORA-Age Study. Nutrients. 2017; 9. 

4. Anderson, J., Suchindran, C., & Roggenkamp, K. Micronutrient intakes in two us populations of older adults: Lipid research clinics program prevalence study findings. JNHA - The Journal of Nutrition, Health and Aging. 2009; 13. 

5. Yilmaz, K., Wirth, R., Daubert, D., & Pourhassan, M. Prevalence and determinants of micronutrient deficiencies in malnourished older hospitalized patients.. The journal of nutrition, health & aging. 2024 

6. Ter Borg, S., Verlaan, S., Hemsworth, J., Mijnarends, D., Schols, J., Luiking, Y., & De Groot, L. Micronutrient intakes and potential inadequacies of community-dwelling older adults: a systematic review. The British Journal of Nutrition. 2015; 113. 

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