As we get older, our bodies go through many changes, and one of the best ways to support those changes is through good nutrition. Vitamins and minerals are small but mighty nutrients that play a big role in keeping us energized, healthy, and functioning at our best.
There are 13 essential vitamins like A, C, D, E, K, and the B-vitamin group (which includes thiamine, riboflavin, niacin, folate, and others). Each of them plays a different role: some help the immune system fight off illness, others assist with nerve health, energy production, or even blood clotting.
What Do They Actually Do?
Vitamins are involved in countless body processes. For instance, vitamin D supports bone strength, while vitamin C helps your body absorb iron and keep your skin healthy. Likewise, minerals like calcium, magnesium, potassium, and iron are key to everything from muscle function to heart rhythm.
We also need trace minerals such as iodine and fluoride, but only in very small amounts. Eating a varied, balanced diet typically gives you everything you need no fancy supplements required.
Should You Take Supplements?
Most people over 50 can get all their nutrients from food. Whole foods come packed with fiber, antioxidants, and other helpful compounds that pills can’t replicate. That said, there are situations where supplements might be helpful, especially if you have dietary restrictions or trouble absorbing certain nutrients.
Before starting any supplement, talk to your doctor or a registered dietitian. Some supplements can interfere with medications or lead to unwanted side effects. For instance, vitamin K can affect how blood thinners like warfarin work. Others may increase your risk of bleeding or complicate surgeries.
Choosing the Right Supplement (If You Need One)
The supplement aisle can be overwhelming. If you’ve been told you’re low on a particular vitamin or mineral, look for a basic supplement without lots of extra additives. Be especially cautious of products offering “mega doses”, more isn’t always better, and excessive amounts can sometimes be harmful.
If in doubt, your healthcare provider or pharmacist can help you choose a safe and effective brand.
Helpful Tip
Eating different foods from each food group across the week helps ensure you’re covering your nutritional bases. For example, swap out meat for fish a couple of times a week. Not only does this add variety, but it brings different nutrients to your plate as well.
Understanding Nutrient Labels
When reading nutrition facts or supplement packaging, you’ll often see different units:
-
mg = milligram (1,000 mg = 1 gram)
-
mcg = microgram (1,000 mcg = 1 mg)
-
IU = international units (used for vitamins like A, D, and E; IU values vary depending on the vitamin)
Watch Your Sodium Intake
Sodium (found in salt) is another important mineral, but too much can raise blood pressure and increase the risk of heart disease and stroke. While salt shakers play a role, most sodium comes from processed or restaurant foods.
If you’re over 50, aim to keep sodium below 2,300 mg per day—that’s about one teaspoon of salt. If you have high blood pressure or are at risk, reducing it to 1,500 mg per day may be even better.
Simple tips to cut back:
-
Cook more meals at home using fresh ingredients
-
Use herbs and spices instead of salt for flavor
-
Check labels for terms like “low sodium,” “no salt added,” or “sodium free”
-
Choose sauces and dressings served on the side and use sparingly
Key Vitamins and Minerals for Adults Over 50
Here’s a breakdown of important nutrients for older adults, how much you need, and where to find them:
Vitamin A
-
What it does: Supports vision, immunity, and cell growth
-
Sources: Eggs, dairy, carrots, sweet potatoes, mangoes
-
Recommended daily intake:
-
Men: 900 mcg RAE
-
Women: 700 mcg RAE
-
Vitamin B1 (Thiamine)
-
Role: Helps turn food into energy
-
Sources: Pork, fish, whole grains, fortified cereals
-
Intake:
-
Men: 1.2 mg
-
Women: 1.1 mg
-
Vitamin B2 (Riboflavin)
-
Function: Supports metabolism and cell function
-
Sources: Eggs, lean meats, green veggies (like broccoli)
-
Intake:
-
Men: 1.3 mg
-
Women: 1.1 mg
-
Vitamin B3 (Niacin)
-
Benefit: Helps with cholesterol levels and digestion
-
Sources: Poultry, fish, nuts, grains
-
Intake:
-
Men: 16 mg
-
Women: 14 mg
-
Vitamin B6
-
Helps: Brain health and immune function
-
Sources: Fish, potatoes, bananas, fortified foods
-
Intake:
-
Men: 1.7 mg
-
Women: 1.5 mg
-
Vitamin B12
-
Key role: Nerve health and red blood cell production
-
Sources: Animal products, fortified cereals
-
Note: Adults over 50 may need fortified foods or supplements
-
Intake: 2.4 mcg for both men and women
Vitamin C
-
Why it matters: Immune health and iron absorption
-
Sources: Citrus fruits, tomatoes, bell peppers
-
Intake:
-
Men: 90 mg
-
Women: 75 mg
-
Vitamin D
-
Supports: Bone health and calcium absorption
-
Sources: Fatty fish, fortified milk, sunlight
-
Intake:
-
Ages 51–70: 15 mcg (600 IU)
-
Over 70: 20 mcg (800 IU)
-
Do not exceed: 100 mcg (4,000 IU)
-
Vitamin E
-
Function: Antioxidant that protects cells
-
Sources: Nuts, seeds, green vegetables
-
Intake: 15 mg for both men and women
Folate (Vitamin B9)
-
Use: Helps with cell repair and DNA production
-
Sources: Leafy greens, beans, oranges
-
Intake: 400 mcg DFE for both men and women
Vitamin K
-
Key for: Blood clotting and bone health
-
Sources: Leafy greens, broccoli, cheese, meat
-
Intake:
-
Men: 120 mcg
-
Women: 90 mcg
-
Calcium
-
Essential for: Bones and teeth
-
Sources: Dairy, leafy greens, tofu, fortified foods
-
Intake:
-
Men 51–70: 1,000 mg
-
Men 71+: 1,200 mg
-
Women 51+: 1,200 mg
-
Limit: 2,000 mg max per day
-
Magnesium
-
Helps: Muscle and nerve function
-
Sources: Whole grains, nuts, green veggies, legumes
-
Intake:
-
Men: 420 mg
-
Women: 320 mg
-
Potassium
-
Benefit: Balances fluid and supports heart function
-
Sources: Fruits, dairy, potatoes, lentils
-
Intake:
-
Men: 3,400 mg
-
Women: 2,600 mg
-
Sodium
-
Be cautious: Too much raises blood pressure
-
Sources: Processed foods, salt added during cooking
-
Limit:
-
Most adults: 2,300 mg
-
With high BP: 1,500 mg
-
Getting older doesn’t mean your health has to decline. By paying attention to what you eat and making thoughtful choices, you can give your body the nutrients it needs to stay strong and energized.
The best first step? Eat a colorful, varied diet and speak to a healthcare provider if you think you might need a supplement.
Also Read:
