Vitamins are nutrients that every human body needs in order to function properly. Physical activity can burn up certain nutrients, leading to higher vitamin requirements. But a less active lifestyle, whether by choice or physical necessity, creates different nutritional needs. Less active individuals should consume less of some kinds of vitamins, and more of others.
Types
There are two basic types of vitamins. Fat-soluble vitamins are stored in the liver and fatty tissues of the body until needed. Water-soluble vitamins do not build up in the body; any amounts not used are flushed out in urine.
Identification
Vitamins D, A, E, and K are fat soluble, which means they are stored in the body, while Vitamins B6 and B12, C, biotin, folic acid, niacin, pantothenic acid, riboflavin and thiamine are water soluble, which means daily excesses are excreted. An excessive buildup of Vitamin A can lead to health problems, including adding to bone brittleness. Because people who are less active use up less Vitamin A than an active person, they should take less Vitamin A, or simply rely on a healthy diet to provide their Vitamin A needs. People who are less active need to replenish their supplies of water-soluble vitamins on a regular basis.
Considerations
Reliance on processed foods, or thorough cooking to make food more digestible for people who are elderly or ill, can eliminate useful water-soluble vitamins from foods, which makes it hard to get adequate quantities of these essential nutrients through diet alone. Less active people may need to take extra supplements of water soluble vitamins regularly to assure an adequate supply.
Misconceptions
Although Vitamin D is fat soluble, less active people may need to consume more of it, not less as with other fat soluble vitamins. This is because vitamin D plays an important daily role in aiding the body to absorb calcium. According to the National Osteoporosis Foundation, adults over 50 need significantly more calcium and vitamin D daily than do people under age 50 for bone health. Exercise significantly increases bone density and health. Less active people need to ensure that they consume of calcium and vitamin D to avoid osteoporosis and brittle bones.
Expert Insight
The Mayo Clinic's staff recommends a healthful, varied diet as the chief source of vitamins. Fruits, vegetables, whole grains and low-fat meat and dairy products contain a wealth of nutritional compounds, dietary fiber, phytochemicals and antioxidants which are not found in vitamin pills. However, the Mayo Clinic advises that people who consume under 1,600 calories a day or suffer from a condition that interferes with nutrient absorption should consider taking vitamin supplements. Inactive individuals, especially elders or people who are bedridden, may not get enough nutrition from their diet, and taking supplements can be beneficial
Warnings
Elderly people often grow less active, and frequently eat much smaller portions and less diverse foods as they age. These individuals may be at significant risk for ailments caused by vitamin deficiencies. A study reported in Bio-Medicine, an online biomedical news site, found that elders diagnosed with mental health or dementia disorders may actually be suffering from vitamin B12 deficiencies due to insufficient diets. As people grow less active with age, taking more vitamin supplements may help support healthful life functions.
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