Vitamins and Minerals for Age 51+:Olders

(This content is provided by the NIH National Institute on Aging (NIA). NIA scientists and other experts review this content to ensure it is accurate and up to date. Content reviewed: January 2, 2021)

Vitamins and minerals are two of the main types of nutrients that your body needs to survive and stay healthy. Find information on some of the essential vitamins recommended for older adults and how to get the recommended amount within your diet.

Vitamins help your body grow and work the way it should. There are 13 essential vitamins — vitamins A, C, D, E, K, and the B vitamins (thiamine, riboflavin, niacin, pantothenic acid, biotin, B₆, B₁₂, and folate).

Vitamin A. Food

Vitamin A can be found in products such as eggs and milk. It can also be found in vegetables and fruits, like carrots and mangoes.

Men Most men 51 and older should aim for 900 mcg RAE.
Women : Most women 51 and older should aim for 700 mcg RAE each day.

Vitamin B1 (Thiamin). Food

You can find vitamin B1 in meat – especially pork – and fish. It’s also in whole grains and some fortified breads, cereals, and pastas.

Men : Most men 51 and older should aim for 1.2 mg each day.
Women : Most women 51 and older should aim for 1.1 mg each day

Vitamin B2 (Riboflavin). Food

You can find vitamin B2 in

eggs and organ meat,

such as liver and kidneys, and

lean meat.

You can also find it in

green vegetables, like asparagus and broccoli.

Men : Most men 51 and older should aim for 1.3 mg each day.
Women : Most women 51 and older should aim for 1.1 mg each day

Vitamin B3 (Niacin). Food

Vitamin B3 can be found in

some types of nuts,

legumes, and grains.

It can also be found in poultry,

beef, and fish.

Men : Most men 51 and older should aim for 16 mg each day.
Women : Most women 51 and older should aim for 14 mg each day

Vitamin B6. Food

Vitamin B6 is found in a wide variety of foods. The richest sources of vitamin B6

include fish,

beef liver,

potatoes and other starchy vegetables, and fruit (other than citrus).

Men : Most men 51 and older should aim for 1.7 mg each day.

Women : Most women 51 and older should aim for 1.5 mg each day

Vitamin B12. Food

You can get this vitamin from

meat,

fish,

poultry,

milk, and

fortified breakfast cereals. Some people over age 50 have trouble absorbing the vitamin B12 found naturally in foods. They may need to take vitamin B12 supplements and eat foods fortified with this vitamin.

Men : 2.4 mcg every day
Women : 2.4 mcg every day

Vitamin C. Food

Fruits and vegetables are some of the best sources of vitamin C. Citrus fruits, tomatoes, and potatoes can be a large source of vitamin C.

Men : Most men 51 and older should aim for 90 mg each day.
Women : Most women 51 and older should aim for 75 mg each day

Vitamin D. Food

You can get vitamin D from fatty fish, fish liver oils, fortified milk and milk products, and fortified cereals.

Men : If you are age 51–70, you need at least 15 mcg (600 IU) each day, but not more than 100 mcg (4,000 IU). If you are over age 70, you need at least 20 mcg (800 IU), but not more than 100 mcg (4,000 IU).
Women : If you are age 51–70, you need at least 15 mcg (600 IU) each day, but not more than 100 mcg (4,000 IU). If you are over age 70, you need at least 20 mcg (800 IU), but not more than 100 mcg (4,000 IU).

Vitamin E. Food

Vitamin E can be found in nuts like peanuts and almonds and can be found in vegetable oils, too. It can also be found in green vegetables, like broccoli and spinach.

Men Age : Most men age 51 and older should aim for 15 mg each day.
Women : Most women age 51 and older should aim for 15 mg each day

Vitamin K. Food

Vitamin K can be found in many foods including green leafy vegetables, like spinach and kale and in some fruits, such as blueberries and figs. It can also be found in cheese, eggs, and different meats.

Men : Most men 51 and older should aim for 120 mcg each day.
Women : Most women should aim for 90 mcg each day

Folate. Food

Folate can be found in vegetables and fruit, such as broccoli, brussel sprouts, spinach, and oranges. It can also be found in nuts, beans, and peas.

Men : Most men age 51 and older should aim for 400 mcg DFE each day.
Women: Most women age 51 and older should aim for 400 mcg DFE each day.

Calcium. Food

Calcium is a mineral that is important for strong bones and teeth, so there are special recommendations for older people who are at risk for bone loss. You can get calcium from milk and other dairy, some forms of tofu, dark-green leafy vegetables, soybeans, canned sardines and salmon with bones, and calcium-fortified foods.

Men : Men age 51-70 need 1,000 mg each day. Men age 71 need 1,200 mg each day. Don’t consume more than 2,000 mg each day.
Women : 1,200 mg each day. Don’t consume more than 2,000 mg each day.

Magnesium. Food

This mineral, generally, is found in foods containing dietary fiber, such as green leafy vegetables, whole grains, legumes, and nuts and seeds. Breakfast cereals and other fortified foods often have added magnesium. Magnesium is also present in tap, mineral, or bottled drinking water.

Men : 420 mg each day
Women : 320 mg each day

Potassium. Food

Many different fruits, vegetables, meats, and dairy foods contain potassium. Foods high in potassium include dried apricots, lentils, and potatoes. Adults get a lot of their potassium from milk, coffee, tea, and other nonalcoholic beverages.

Men : Men need 3,400 mg each day.
Women : Most women age 51 and older need 2,600 mg each day

Sodium. Food

Preparing your own meals at home without using a lot of processed foods or salt will allow you to control how much sodium you get.

Men : Men 51 and older should reduce their sodium intake to 2,300 mg each day. That is about 1 teaspoon of salt and includes sodium added during manufacturing or cooking as well as at the table when eating. If you have high blood pressure or prehypertension, limiting sodium intake to 1,500 mg per day, about 2/3 teaspoon of salt, may be helpful.
Women : Women 51 and older should reduce their sodium intake to 2,300 mg each day. That is about 1 teaspoon of salt and includes sodium added during manufacturing or cooking as well as at the table when eating. If you have high blood pressure or prehypertension, limiting sodium intake to 1,500 mg per day, about 2/3 teaspoon of salt, may be helpful

Vitamins and Minerals for Olders