A Guide to Vitamins and Minerals for Older Adults

Nutrient

Good For Helping with…

Daily Goals for Adults Over 50

Food Sources

Calcium

Bone health, muscle movement

Women (51+): 1,200 mg

Men (51-70): 1,000 mg

Men (71+):
1,200 mg

Milk, yogurt, sardines, broccoli, kale

Vitamin D

Bone health, immune function

Adults (19-70): 15 mcg/600 IU

Adults (71+):
20 mcg/800 IU

Salmon, tuna, mackerel, vitamin D-fortified milk

Thiamin (Vitamin B1)

Converting foods you eat into energy for the body; heart health

Women: 1.1 mg

Men: 1.2 mg

Whole grains, meat, fish

Riboflavin (Vitamin B2)

Converting foods you eat into energy for the body

Women: 1.1 mg

Men: 1.3 mg

Eggs, meat, milk

Niacin (Vitamin B3)

Converting foods you eat into energy for the body

Women: 14 mg

Men: 16 mg

Chicken, beef, fish, breakfast cereal, fortified foods

Folate (Vitamin B9)

Making DNA; normal function of your cells

400 mcg

Enriched bread, asparagus, brussels sprouts, spinach, oranges/orange juice, peanuts, kidney beans

Vitamin A

Normal vision

Women: 700 mcg

Men: 900 mcg

Milk, carrots, mango, squash, spinach, kale

Vitamin E

Immune function, antioxidant support

15 mg

Sunflower oil, almonds, peanuts, sunflower seeds, wheat germ

Vitamin B6

Converting foods you eat into energy for the body

Women: 1.5 mg

Men: 1.7 mg

Chicken, fish, potatoes

Vitamin B12

Energy metabolism; red blood cell formation

2.4 mcg

Fish, meat, poultry, eggs, dairy, fortified foods

Vitamin C

Immune system health; collagen synthesis; antioxidant support

Women: 75 mg

Men: 90 mg

Oranges, kiwifruit, strawberries, bell peppers, broccoli, fortified foods

Biotin

Hair and skin health

30 mcg

Salmon, eggs

Choline

Normal liver function

Women: 425 mg

Men: 550 mg

Eggs, chicken, beef, milk, broccoli

Magnesium

Muscle function, heart health, bone health

Women:
310-320 mg

Men: 400-420 mg

Beans, nuts, whole grains, milk, fortified foods

Iodine

Normal thyroid function

150 mcg

Iodized salt, shrimp, seaweed, milk

Iron

Carrying oxygen in the blood ;immune support

8 mg

Beef, chicken, seafood, beans, lentils, spinach, fortified foods

Potassium

Heart health

Women:
2,600 mg

Men: 3,400 mg

Potatoes, dried apricots, prunes, milk, lentils, nuts

Selenium

Normal thyroid function

55 mcg

Seafood, meat, chicken, eggs, bread

Zinc

Immune support; hair and skin health

Women: 8 mg

Men: 11 mg

Oysters, crab, lobster, beef, fortified foods