Sunlight (15 to 30 minutes per day)
Oily fish (salmon, sardines)
Egg yolks
Enriched milk
Vitamins and supplements
Recommended supplementation: Consult a doctor to adjust the dosage, although 800 to 2,000 IU per day is generally recommended.
See more
Salads
Pastries
2. Vitamin B12 – For brain and energy
Vitamin B12 is essential for the proper functioning of the nervous system and the production of red blood cells. A deficiency can lead to fatigue, memory loss, and neurological disorders.
Why is it essential for older people?
The stomach’s ability to absorb vitamin B12 decreases with age due to a reduction in gastric acid production.
Where can it be found?
Red and white meats
Pisces
Eggs
Dairy products
Recommended supplementation: Generally recommended in the form of capsules or injections, especially in cases of diagnosed deficiency.
