Vitamins for Senior Women

An average person who eats a balanced diet may not require supplementation to reach recommended levels of essential vitamins. Medically restricted diets and medications causing appetite suppression or prevention of proper nutrient absorption can cause senior citizens to have vitamin deficiencies requiring supplementation. Senior women have special needs and considerations due to being postmenopausal and having higher risk for breast cancer and osteoporosis.

Vitamin D

Vitamin D most often enters the body through short durations of sun exposure. It is available in small amounts in fish liver oil or beef liver; it is easier to acquire through supplementation or from fortified milk or cereal. Vitamin D is stored in body fat and released by the body for use during months of low sunlight. Vitamin D is necessary for the absorption of calcium. A deficiency of Vitamin D can result in softening of the bones, increased risk of breast cancer and increased risk of hip fractures in postmenopausal women, according to the Congress of California Seniors.

Vitamin C

Vitamin C is essential for the protein in bones, ligaments tendons and cartilage. Vitamin C is necessary for the production of collagen, acts as an antioxidant and may boost the immune system. Some foods that contain Vitamin C are citrus fruits, potatoes, bell peppers, sweet potatoes, red cabbage and cantaloupe. The Congress of California Seniors asserts that a deficiency of Vitamin C may result in gallstones, periodontal disease and scurvy.

Vitamin B-12

Vitamin B-12 is necessary for nervous system function, blood cell production and manufacture of genetic material. B-12 enters the body through consumption of animal products such as fish, dairy products, meat, eggs and fortified breakfast cereals. A B-12 deficiency may result in severe depression, disorientation, memory loss, decreased reflexes and elevated homocysteine, which the Congress of California Seniors says may be a risk factor for Alzheimer's and heart disease.

Magnesium

Magnesium is necessary in the maintenance of nerve and muscle function, healthy immune system, normal heart activity, and bone health. Magnesium also regulates blood pressure and blood sugar levels. Magnesium is in beans, nut, peas, seeds, whole grains and leafy green vegetables. A deficiency in Magnesium may result in fatigue, muscle weakness and an increased risk of heart failure, according to the Cleveland Clinic.

Vitamin K

Bacteria in the intestines and foods like olive oil, bran and beef liver produce Vitamin K. Vitamin K is required for proper blood clotting, a 2008 study published by PLOS Medicine showed that it helps protect against fractures and cancers in postmenopausal women. Vitamin K deficiency will result in easy bruising and excess bleeding. People taking the anticoagulant prescription drug Coumadin should not supplement with Vitamin K, according to the Congress of California Seniors.