What are the key vitamins and minerals for men and women over age 50

Explore details about the following vitamins and minerals and recommended amounts for older adults:

Vitamin A. Vitamin A is important for normal vision, the immune system, reproduction, and growth and development. Vitamin A also helps your heart, lungs, and other organs work properly. Vitamin A also helps your body's natural defence against illness and infection (the immune system) work correctly.

Men Over Age 50 plus: Most men 50 and older should aim for 900 mcg RAE.
Women Over Age 50 plus: Most women 50 and older should aim for 700 mcg RAE each day.

Vitamin B1 (Thiamin). Thiamin (vitamin B1) plays a vital role in the growth and cellular function of various cells. Bitamin B1 deficiency can often be seen with alcohol abuse an that may cause confusion, loss of muscle coordination, and peripheral neuropathy.

Men Over Age 50 plus: Most men 50 and older should aim for 1.2 mg each day.
Women Over Age 50 plus: Most women 50 and older should aim for 1.1 mg each day.

Vitamin B2 (Riboflavin). All B vitamins help the body to convert food carbohydrates into energy (glucose in the cells), which is used to produce energy. These B vitamins, often referred to as B-complex vitamins, also help the body metabolize fats & protein. Vitamin B complex supplements are necessary for a healthy liver, skin, hair, and eyes. Vitamin B also helps the nervous system function properly.

Men Over Age 50 plus: Most men 50 and older should aim for 1.3 mg each day.
Women Over Age 50 plus: Most women 50 and older should aim for 1.1 mg each day.

Vitamin B3 (Niacin). Niacin (vitamin B3) in the body is important for general good health. As a treatment vitamin B3 is used in higher amounts to improve cholesterol levels and may treat acne and eczema. Niacinamide is required for the function of fats and sugars in the body and to maintain healthy cells.

Men Over Age 50 plus: Most men 50 and older should aim for 16 mg each day.
Women Over Age 50 plus: Most women 50 and older should aim for 14 mg each day.

Vitamin B6. Vitamin B6 has been widely studied for its role in disease prevention. Vitamin B-6 (pyridoxine) is important for normal brain development and for keeping the nervous system and immune system healthy.

Men Over Age 50 plus: Most men 50 and older should aim for 1.7 mg each day.
Women Over Age 50 plus: Most women 50 and older should aim for 1.5 mg each day.

Vitamin B12. Vitamin B-12 (Methylcobalamin) plays an essential role in red blood cell formation, cell metabolism, nerve function and the production of DNAl. Vitamin B12 is often called the energy vitamin and is often associated with an energy boost.

Men Age Over 50 plus: 2.4 mcg every day
Women Over Age 50 plus: 2.4 mcg every day

Vitamin C. Vitamin C is the nutrient your body uses to form blood vessels, cartilage, muscle and collagen in bones. Vitamin C is also vital to your body's healing process. Vitamin C is an antioxidant that helps protect your cells against the effects of free radicals, molecules produced when your body breaks down food or is exposed to toxicity.

Men Over Age 50 plus: Most men 51 and older should aim for 90 mg each day.
Women Over Age 50 plus: Most women 51 and older should aim for 75 mg each day.

Calcium. Calcium is important for bone health. teh human body needs calcium to build and maintain strong bones. Your heart, muscles and nerves also need calcium to function properly. There are studies that suggest that calcium with vitamin D, may have benefits beyond bone health like protecting against cancer, diabetes and high blood pressure.

Men Over Age 50 plus: 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 Over Age 50 plus: 1,200 mg each day. Don’t consume more than 2,000 mg each day.

Vitamin D. Laboratory studies show that vitamin D can reduce cancer cell growth, help control infections and reduce inflammation. Many of the body’s organs and tissues have receptors for vitamin D. The best Vitamin D supplements are available the form of cholecalciferol. Vitamin D3 is nicknamed “the sunshine vitamin” because it is produced with sun exposure.

Men Over Age 50 plus: If you are age 50–70, 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 Over Age 50 plus: If you are age 50–70, 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. Vitamin E has it's main role is to act as an antioxidant, scavenging “free radicals” that can damage cells.Vitamin E also enhances immune function and prevents clots from forming in heart arteries. Vitamin E with tocotrienols is used for high cholesterol, cancer, stroke, aging, and many other conditions

Men Over Age 50 plus: Most men age 50 and older should aim for 15 mg each day.
Women Over Age 50 plus: Most women age 50 and older should aim for 15 mg each day.

Folate. Folate (vitamin B-9) is important in red blood cell formation and for healthy cell growth and function. The nutrient is crucial during early pregnancy to reduce the risk of birth defects of the brain and spine.

Men Over Age 50 plus: Most men age 50 and older should aim for 400 mcg DFE each day.
Women Over Age 50 plus: Most women age 50 and older should aim for 400 mcg DFE each day.

Vitamin K. Vitamin K helps to make various proteins that are needed for blood clotting and the building of bones. Without vitamin K, the liver could not produce clotting factors II, VII, IX, and X, and blood would not clot. Some studies suggest that vitamin K helps maintain strong bones in older adults.

Men Over Age 50 plus: Most men 50 and older should aim for 120 mcg each day.
Women Age 50 plus: Most women should aim for 90 mcg each day.

Magnesium. Magnesium is important for many processes in the body, including regulating muscle and nerve function, blood sugar levels, and blood pressure and making protein, bone, and DNA. Magnesium helps keep blood pressure normal, bones strong, and the heart rhythm steady.

Men Over Age 50 plus: 420 mg each day
Women Over Age 50 plus: 320 mg each day

Potassium. Its main role in the body is to help maintain normal levels of fluid inside our cells. Potassium also helps muscles to contract and supports normal blood pressure. It helps your nerves to function and muscles to contract. It helps your heartbeat stay regular.

Men Over Age 50 plus: Men need 3,400 mg each day.
Women Over Age 50 plus: Most women age 51 and older need 2,600 mg each day

Zinc. Zinc helps your immune system and metabolism function. Zinc is also important to wound healing and your sense of taste and smell. Zinc is essential for cell growth and division, immune function, enzyme reactions, DNA synthesis, and protein production.

Men Over Age 50 plus: Men 50 and older should intake to 50 mg each day.
Women Over Age 50 plus: Women 50 and older should 50 mg each day.

What are the key vitamins and minerals for men and women over age 50

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