Vitamins and Minerals for Older Adults

Two of the most important types of nutrients our body needs to survive and stay healthy are vitamins and minerals. Learn about some of the vitamins that are vital for older people and how to get the recommended amounts in our diet.

Different functions of vitamins maintain the body functioning properly. While some vitamins support healthy neurons and infection resistance, others may aid in correct blood circulation or food energy absorption. You can obtain enough of the majority of these vitamins from food if you follow the Dietary Guidelines.

Similar to vitamins, minerals support body functions. Our bodies require minerals, which can be found in meals and on the earth, to function. Iodine and fluoride are two minerals that are just minimally required. Other nutrients, such as calcium, magnesium, and potassium, are required in higher amounts. Similar to vitamins, most minerals can be obtained in sufficient amounts if you eat a balanced diet.

Find out more about the suggested quantities and food sources of the following vitamins and minerals for older people:

Vitamin A

Sources of food: Foods like eggs and milk are sources of vitamin A. It can also be found in different fruits and vegetables, such as carrots and mangoes.

Men 51 and older: Most men in this age group should aim for 900 mcg RAE.

Women over the age of 51: The majority of women over 51 should aim for 700 mcg RAE each day.

Vitamin B1 (Thiamin)

Sources of food: Fish and meat, particularly pig, are good sources of vitamin B1. Whole grains, some fortified breads, cereals, and pastas also contain it.

Men over the age of 51: Most men over the age of 51 should aim for 1.2 mg per day.

Women over the age of 51: The majority of women over 51 should aim for 1.1 mg per day.

Vitamin B2 (Riboflavin)

Sources of food: Eggs, organ meat like liver and kidneys, and lean meat all contain vitamin B2. Green veggies like asparagus and broccoli also contain them.

Men over the age of 51: Most men over the age of 51 should aim for 1.3 mg per day.

Women over the age of 51: The majority of women over 51 should aim for 1.1 mg per day.

Vitamin B3 (Niacin)

Sources of food: Some kinds of cereals, legumes, and nuts contain vitamin B3. Additionally, cattle, fish, and chicken all contain it.

Men over the age of 51: Most men over the age of 51 should aim for 16 mg per day.

Women over the age of 51: The majority of women over 51 should aim for 14 mg per day.

Vitamin B6

Sources of food: There are several different meals that contain vitamin B6. The best sources of vitamin B6 are fruit, seafood, potatoes, beef liver, and other starchy vegetables (other than citrus).

Men over the age of 51: Most men over the age of 51 should aim for 1.7 mg per day.

Women over the age of 51: Most women over the age of 51 should aim for 1.5 mg each day.

Vitamin B12

Sources of food: Meat, fish, poultry, milk, and breakfast cereals with added vitamins are all good sources of this vitamin. The natural vitamin B12 included in meals can be difficult for some persons over the age of 50 to absorb. They might need to consume vitamin B12-fortified meals and take vitamin B12 supplements.

Men over the age of 51: 2.4 mcg daily

Women over the age of 51: 2.4 mcg daily

Vitamin C

Sources of food: Some of the best sources of vitamin C include fruits and vegetables. Vitamin C can be found in abundance in potatoes, tomatoes, and citrus fruits.

Men over the age of 51: Most men in this age group should aim for 75 mg per day.

Women over the Age of 51: Most women over the age of 51 should aim for 90 mg per day.

Calcium

Sources of food: Milk and other dairy products, some types of tofu, dark-green leafy vegetables, soybeans, tinned sardines and salmon with bones, and foods that have been fortified with calcium are also good sources of calcium.

Men over the age of 51: Men aged 51 to 70 require 1,000 mg per day. Men need 1,200 mg daily as of age 71. Limit your daily dosage to 2,000 mg.

Women over the age of 51: 1,200 mg daily. Limit your daily dosage to 2,000 mg.

Vitamin D

Sources of food: Fatty fish, fish liver oils, fortified milk and milk products, and fortified cereals are good sources of vitamin D.

Men over the age of 51: If you are between the ages of 51 and 70, you should consume no more than 100 mcg (or 15 mcg) every day (4,000 IU). You require at least 20 mcg (800 IU), but no more than 100 mcg, if you are over the age of 70. (4,000 IU).

Women over the Age of 51: If you are between the ages of 51 and 70, you should consume no more than 100 mcg (or 15 mcg) every day (4,000 IU). You require at least 20 mcg (800 IU), but no more than 100 mcg, if you are over the age of 70. (4,000 IU).

Vitamin E

Sources of food: Vegetable oils and nuts such as almonds and peanuts both contain vitamin E. Green veggies like spinach and broccoli also contain it.

Men over the age of 51: The majority of men over 51 should aim for 15 mg each day.

Women over the age of 51: The majority of women over 51 should aim for 15 mg each day.

Folate

Sources of food: Broccoli, Brussels sprouts, spinach, and oranges are just a few examples of the fruits and vegetables that contain folate. Additionally, it is present in peas, beans, and nuts.

Men over the age of 51: should aim for 400 mcg of DFE each day.

Women over the age of 51: The majority of women over 51 should aim for 400 mcg of DFE each day.

Vitamin K

Sources of food: Green leafy vegetables like spinach and kale as well as select fruits like blueberries and figs all contain vitamin K. Also, it is present in cheese, eggs, and various types of meat.

Men over the age of 51: should aim for 120 mcg each day.

Women over the age of 51: should aim for 90 mcg each day.

Magnesium

Sources of food: Generally speaking, this mineral can be found in dietary fiber-rich foods such green leafy vegetables, whole grains, legumes, nuts, and seeds. Magnesium can also be found in mineral, bottled, or tap water.

Men over the age of 51: 420 mg daily

Women over the age of 51: 320 mg daily

Potassium

Sources of food: Potassium can be found in a wide variety of fruits, vegetables, meats, and dairy products. Dried apricots, lentils, and potatoes are among the food items high in potassium. In adults, milk, coffee, tea, and other non-alcoholic liquids are major sources of potassium.

Men over the age of 51: require 3,400 mg per day.

Women over the age of 51: The majority of women over 51 need 2,600 mg per day.

There are also so many other vitamins and minerals available that are not listed above, but above are the most essential vitamins and minerals to stay healthy at the age of 51+. The vitamins and minerals also could have some side effects; therefore, you can consult with a nutritionist before taking them.