Every second, millions of biochemical reactions take place.

These reactions serve multiple purposes, including:

  • The synthesis of necessary compounds
  • Breathing
  • Energy production
  • Metabolism

For these metabolic reactions to occur, they need substrates and enzymes as mediators (e.g., vitamins, minerals, enzymes, coenzymes).

In this article, we will cover the best vitamins for active seniors to optimize their health as much as possible.

The best vitamins for active seniors

Vitamin D

The body produces vitamin D via a complex cascade of reactions that start with sunlight exposure.

The cholesterol circulating near your skin gets transformed into several byproducts until it reaches the active form of vitamin D – this process requires enzymatic action of your liver and kidneys. Unfortunately, many people suffer from vitamin D deficiency, especially during seasons with poor sunlight exposure (e.g., autumn, winter).

Researchers estimate that the human body needs between 10–30 minutes of daily sunlight exposure to get the vitamin D it needs. If you are wearing sunblock, it does not count.

The benefits of vitamin D

Promotes muscle growth and strength

Vitamin D promotes muscle growth after performing strength training exercises. In fact, many seniors are starting to take vitamin D supplements to increase their lean muscle mass and overall performance.

In a 2015 meta-analysis, researchers analyzed the results of 6 randomized controlled trials to assess the effect of vitamin D on muscle growth.

The review included 310 participants who received between 4,000–60,000 IU of vitamin D every week.

The authors stated that vitamin D is extremely effective in inducing muscle growth and physical strength.

Promotes weight loss

In one study, researchers found that vitamin D boosts the basal metabolic rate (BMR), which can significantly increase weight loss. Differently put, you will be able to burn more calories without exercising or dieting.

We should note that experts consider this evidence as preliminary; however, the scientific community believes that there is room for further investigation.


Zinc is an essential mineral the interferes with hundreds of biochemical reactions. Our cells are unable to synthesize this mineral, leaving dietary intake as the unique source to obtain it.

Making sure that your body has enough zinc is fundamental to prevent an array of health problems and optimize the function of your organ systems.

Zinc offers the following benefits:

Optimizes the immune system

Since zinc is an integral part of immune cell production, it can provide us with great immune-boosting properties.

In a 2017 meta-analysis, scientists found that zinc shortens the duration of upper respiratory tract infections (e.g., the common cold) by up to 33%.

Accelerates the healing process

Collagen is responsible for replacing damaged tissue to create scars.

Two key components that your body needs to initiate scarring are vitamin C and zinc. In fact, several hospitals use zinc supplements as part of their protocol to treat burn patients.

Most people who are deficient in zinc face trouble when it comes to injury healing and scar formation.

Dampens inflammation and oxidative stress

Oxidative stress and chronic inflammation are the hallmarks of most serious illnesses, including heart disease, diabetes, high blood pressure, and cancer.

Fortunately, zinc is able to dampen inflammation due to its potent anti-inflammatory and antioxidative properties, which may lower the risk of these illnesses.


Magnesium is an indispensable mineral for human cells. it is the fourth most abundant mineral in the body.

Unfortunately, research shows that around 50% of Americans and Europeans don’t meet their daily requirement of Mg.

Takeaway message

As an active senior, you need to supplement your body with the vitamin it needs to prevent age-related deteriorations and optimize your health.

We hope that this article managed to highlight the role of some vitamins in ac


Here’s to your health!

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Disclaimer:  This information is provided as an educational service only, and is not intended as a substitute for medical advice.  Anyone seeking specific medical advice or assistance should consult his or her doctor or orthopedic surgeon.