Key takeaways:
As you age, or develop certain health conditions, your body may not absorb vitamins and minerals from food the way it once did.
Taking in an adequate amount of vitamins and minerals can lower the risk or slow the progression of many diseases.
The best way to get important nutrients is through food. But supplements may help ensure you’re getting enough vitamins and minerals.
We all need vitamins and minerals for our bodies to function well. There are some you need more as a kid, and others you need more as you get older. And with age, there’s a greater risk of having health conditions that can be helped or prevented with nutrition. But as your body changes, you don’t always absorb vitamins and minerals the way you did before.
Here are some vitamins and minerals you need — but might not be getting enough of — if you’re over 50.
1. Vitamin A
Vitamin A is good for your eyes. It helps to lower the risk of macular degeneration in some people, which is a major cause of vision loss with age. Eating foods with vitamin A may also lower the risk of some types of cancer.
Food sources
Some food sources of vitamin A include:
Herring
Salmon
Beef liver
Spinach
Sweet potatoes
Carrots
Squash
Cantaloupe
Mango
Apricot
Eggs
Milk
Cheese
How much do you need each day?
Men over 50 years: 900 mcg
Women over 50 years: 700 mcg
What else you should know
You might need more vitamin A if you have ulcerative colitis, Crohn’s disease, or celiac disease. People with cystic fibrosis are also at risk of vitamin A deficiency.
Can you take too much?
Extra vitamin A is stored in the liver. That means taking very high doses isn’t a good idea. The maximum daily dose of vitamin A is 3,000 mcg. High doses can cause anything from headaches to liver damage.
2. Vitamin B1 (thiamine)
Vitamin B1 (thiamine) is important for a healthy nervous system and cardiovascular health.
Food sources
Some foods that contain vitamin B1 include:
Whole grains
Brown rice
Fortified grains
Cereals
Poultry
Pork
Beans and peas
Nuts
How much do you need each day?
Men over 50 years: 1.2 mg
Women over 50 years: 1.1 mg
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What else you should know
People who drink a lot of alcohol are at high risk for vitamin B1 deficiency. That can lead to a severe form of memory loss. Others who may be at risk for thiamine deficiency include people with:
Rapid weight-loss, like from glucagon-like peptide-1 receptor agonists (GLP-1) treatment
High doses of the diuretic furosemide (Lasix)
Can you take too much?
Thiamine doesn’t stay in the body for long. And any extra gets excreted in the urine. So there’s no upper limit for thiamine intake.
3. Vitamin B2 (riboflavin)
Vitamin B2 (riboflavin) is important for your skin, eyes, blood cells, and hormones.
Food sources
Foods that have vitamin B2 include:
Meat
Organ meats
Fortified cereals
Eggs
Milk products
Grains
Almonds
How much do you need each day?
Men over 50 years: 1.3 mg
Women over 50 years: 1.1 mg
What else you should know
Riboflavin deficiency is rare. But older people, especially those who are vegetarians or vegans, may be at higher risk.
Can you take too much?
Your body gets rid of extra riboflavin in the urine. So there’s no upper limit.
4. Vitamin B3 (niacin)
Vitamin B3 (niacin) supports your cardiovascular system, skin, and cholesterol levels.
Food sources
Some foods that contain B3 include:
Beef
Poultry
Fish
Pork
Rice
Peas
Beans
Bran
Seeds
How much do you need each day?
Men over 50 years: 16 mg
Women over 50 years: 14 mg
What else you should know
Severe niacin deficiency can result in pellagra, a condition that results in weakness, confusion, and skin sores. Pellagra is rare in the U.S. But some people may be at higher risk, such as those who:
Have poor nutrition
Drink high amounts of alcohol
Have cirrhosis
Have inflammatory bowel disease (IBD)
Take certain medications, like isoniazid and phenobarbital
Can you take too much?
The recommended upper limit of niacin is 35 mg each day. That’s because higher doses can result in a hot, flushing sensation. Although some people are prescribed high doses to treat cholesterol problems. Flushing doesn’t seem to be a problem when someone gets more than 35 mg in their diet.
5. Vitamin B6 (pyridoxine)
Vitamin B6 helps your heart and blood vessels. It also supports your brain cells and memory. And it might decrease the risk of some forms of cancer.
Food sources
Some foods that contain vitamin B6 are:
Chickpeas
Beef liver and organ meats
Noncitrus fruits
Fish
Poultry
Potatoes
How much do you need each day?
Men over 50 years: 1.7 mg
Women over 50 years: 1.5 mg
What else you should know
People who may be at risk for vitamin B6 deficiency include those with:
Low kidney function
IBD
Alcohol dependence
Certain seizure medications
Can you take too much?
Taking very high doses of vitamin B6 over many years can lead to nerve and coordination problems. In the short term, too much may cause nausea, heartburn, and sun sensitivity. The recommended maximum amount is 100 mg each day.
6. Vitamin B12
Vitamin B12 helps your body make new blood cells and improves nervous system health. It may also help lower the risk of cardiovascular disease and some cancers.
Food sources
Foods that have vitamin B12 are:
Fish
Meat
Poultry
Dairy
Eggs
Fortified cereals
How much do you need each day?
Men over 50 years: 2.4 mcg
Women over 50 years: 2.4 mcg
What else you should know
Older adults have a higher risk of a condition called atrophic gastritis. This is when the lining of the stomach gets inflamed. It affects the absorption of some vitamins, like vitamin B12. Other conditions that may increase the risk of vitamin B12 deficiency include:
Some stomach acid medications
Metformin
Rapid weight-loss or prior weight-loss surgery
A vegetarian or vegan diet
Can you take too much?
There’s no upper limit for vitamin B12.
7. Vitamin C (ascorbic acid)
Vitamin C helps with vision health, your immune system, and wound healing. It may also lower the risk of some cancers.
Food sources
Some food sources of vitamin C include:
Citrus fruits
Tomatoes
Potatoes
Peppers
Broccoli
Strawberries
Brussels sprouts
How much do you need each day?
Men over 50 years: 90 mg
Women over 50 years: 75 mg
What else you should know
People who smoke need an extra 35 mg of vitamin C each day. The same is true if you live with someone who smokes, or work in a place with a lot of secondhand smoke. Other risk factors include poor nutrition, low kidney function, and bowel diseases.
Vitamin C may interact with some cancer treatments like chemotherapy and radiation. People receiving cancer treatment should talk with their oncologist before taking a vitamin C supplement.
Can you take too much?
If you take more than 2,000 mg of vitamin C a day, you may experience nausea, diarrhea, and stomach cramps.
8. Calcium
Calcium is a mineral that’s important for healthy bones and muscles. But it also supports your body’s hormones, blood clotting, nerve health, and blood vessels.
Food sources
Some foods that contain calcium include:
Dairy products
Sardines
Salmon
Kale
Broccoli
Spinach
Fortified fruit juice
Fortified cereal
How much do you need each day?
Men ages 51 to 70 years: 1,000 mg
Men ages 71 years and older: 1,200 mg
Women ages 51 years and older: 1,200 mg
What else you should know
Many over-the-counter (OTC) antacids contain calcium. If you take them, that counts toward your daily total intake.
Women after menopause have the highest risk of fragile bones. Their calcium intake is especially important.
Calcium can affect how your body absorbs some medications, so it’s a good idea to check with a healthcare professional.
Can you take too much?
The recommended upper limit for calcium is 2,000 mg each day. Some studies suggest that too much calcium may increase the risk of prostate cancer and heart disease. But if you have high blood calcium levels, calcium in food or supplements probably isn’t the cause. Hypercalcemia is more likely to happen with health conditions like kidney disease, parathyroid disease, or cancer.
9. Vitamin D (ergocalciferol, cholecalciferol)
Vitamin D is sometimes called the sunshine vitamin. That’s because your skin makes vitamin D when it’s exposed to sunlight. Vitamin D helps to support healthy bones and muscles. It also improves your immune system, supports nerve health, lowers chronic inflammation, and helps to balance glucose levels.
Food sources
Food sources of vitamin D are:
Fatty fish (trout, tuna, mackerel)
Fish oil
Fortified foods such as milk and cereal
How much do you need each day?
Men:
Ages 51 to 70 years: 15 mcg to 100 mcg (600 IU to 4,000 IU)
Ages 71 years and older: 20 mcg to 100 mcg (800 IU to 4,000 IU)
Women:
Ages 51 to 70 years: 15 mcg to 100 mcg (600 IU to 4,000 IU)
Ages 71 years and older: 20 mcg to 100 mcg (800 IU to 4,000 IU)
What else you should know
Risk factors for vitamin D deficiency include:
Limited sunlight exposure
Not consuming dairy products
Age, because skin makes less vitamin D with age
Darker skin
IBD or celiac disease
Weight-loss surgery
Higher body weight
Can you take too much?
Taking more than 100 mcg (4,000 IU) of vitamin D each day could lead to high blood calcium, kidney stones, and calcium deposits in blood vessels.
10. Vitamin E (tocopherol)
Vitamin E supports vision, protects against cell damage, improves immune function, and lowers the risk of blood clots.
Food sources
The following foods contain vitamin E:
Nuts
Seeds
Vegetable oils
Leafy greens
Fortified cereals
How much do you need each day?
Men over 50 years: 15 mg
Women over 50 years: 15 mg
What else you should know
Vitamin E may interact with blood thinners and cholesterol medications. People receiving chemotherapy or radiation for cancer should talk with their oncologist before taking vitamin E supplements.
Can you take too much?
The recommended limit is 1,000 mg per day. High doses may increase the risk of abnormal bleeding.
11. Folate
Folate supports thinking, memory, and mental health. It also plays an important role in cardiovascular health.
Food sources
Folate-rich foods include:
Leafy greens
Fruits and vegetables
Nuts
Grains
Peas and beans
Dairy
Meat
Poultry
How much do you need each day?
Men over 50 years: 400 mcg
Women over 50 years: 400 mcg
What else you should know
Some studies show that folate might help to prevent cancer. Others suggest that folate might allow cancer cells to grow more easily. If you’re being treated for cancer, talk with your oncologist before taking folate supplements.
Folate may also interact with some medications that treat autoimmune diseases and seizures.
Can you take too much?
The recommended limit is 1,000 mcg per day. Too much folate may have negative effects on the immune system and brain function.
12. Iron
Iron is a mineral that’s needed to make red blood cells and carry oxygen to the body. It also helps to make hormones and supports the immune system.
Food sources
Some foods that contain iron include:
Fortified cereal
Red meat
Shellfish
Beans
Lentils
Spinach
Tofu
Sardines
Dark chocolate
Tomatoes
Cashews
Potatoes with skin
How much do you need each day?
Men over 50 years: 8 mg
Women over 50 years: 8 mg
What else you should know
Not getting enough iron can lead to iron-deficiency anemia. Chronic blood loss or problems absorbing iron can also lead to this type of low blood count.
Iron supplements may cause side effects such as constipation and stomach upset. They can also interact with medications that treat stomach acid, Parkinson’s disease, and hypothyroidism (low level of thyroid hormone). Calcium supplements may affect iron absorption if they’re taken at the same time.
Can you take too much?
The most you should take in supplement form on a regular basis is 45 mg daily. People may be prescribed higher amounts to treat anemia. Too much iron over time may lead to stomach ulcers and liver damage.
13. Vitamin K
Vitamin K is important for blood clotting, bone health, and the cardiovascular system.
Food sources
Foods that have vitamin K are:
Leafy greens
Soybeans
Pumpkin
Blueberries
Grapes
Vegetable oil
How much do you need each day?
Men over 50 years: 120 mcg
Women over 50 years: 90 mcg
What else you should know
Vitamin K supplements can interact with blood thinners and some antibiotics.
Can you take too much?
There’s no suggested upper limit for vitamin K.
14. Magnesium
Magnesium helps to keep muscles and nerves healthy. It’s also good for regulating blood pressure and blood sugar.
Food sources
Food sources of magnesium include:
Leafy greens
Nuts and seeds
Fruits and veggies
Fortified cereals
How much do you need each day?
Men over 50 years: 420 mg
Women over 50 years: 320 mg
What else you should know
Magnesium is present in many plant-based foods. But almost half of the people in the U.S. don’t get enough. In addition to older adults, people who are at the highest risk for low magnesium include those who have:
Bowel disease
High alcohol intake
Type 2 diabetes
Magnesium supplements may interact with medications that treat osteoporosis, some antibiotics, diuretics, and stomach acid medication.
Can you take too much?
Magnesium in food isn’t a risk. But magnesium in supplements may lead to diarrhea. In fact, many laxatives contain magnesium as an active ingredient.
15. Potassium
Potassium helps support your nervous system, muscle health, and kidney function. It also helps regulate your blood pressure.
Food sources
Foods that contain potassium include:
Fruits
Vegetables
Potatoes
Nuts
Meat
Fish
Poultry
Whole-wheat flour
Brown rice
How much do you need each day?
Men over 50 years: 3,400 mg
Women over 50 years: 2,600 mg
What else you should know
Many people in the U.S. don’t get enough potassium. And that can contribute to high blood pressure. People with bowel disease or who take diuretics or laxatives have a higher risk of low potassium. On the other hand, people with kidney disease or who take certain medications may need to limit their potassium intake.
Can you take too much?
Very high potassium levels can be life-threatening. That doesn’t happen for most people with food or supplements. People who may need to limit their potassium intake include those with:
Certain medications, like ACE inhibitors or potassium-sparing diuretics
Congestive heart failure (CHF)
Adrenal insufficiency
16. Zinc
Zinc is a mineral that’s important for eye health, the immune system, wound healing, and thinking and memory.
Food sources
Foods rich in zinc include:
Meat
Fish
Seafood
Dairy
Eggs
How much do you need each day?
Men over 50 years: 11 mg
Women over 50 years: 8 mg
What else you should know
Older age and some medications may affect the absorption of zinc. Other people who may be at risk of low zinc include those who:
Follow a strict vegetarian or vegan diet
Have had weight-loss surgery
Have IBD
Drink high amounts of alcohol
Can you take too much?
Taking more than 40 mg a day in supplement form can lead to side effects. These include stomach upset, dizziness, headache, lower immune function, and cholesterol problems.
It’s also important to be aware that some denture creams contain zinc. Using them a lot may lead to zinc levels that are too high.
Other nutrients
Although they’re not vitamins or minerals, there are a few other nutrients worth mentioning when it comes to the health of older adults.
Essential fatty acids (omega-3 and omega-6)
Essential fatty acids, like omega-3 and omega-6, can help support memory and cardiovascular health. The best way to get essential fatty acids is in food. Fatty fish like herring and salmon are a great source. So are plant sources like flaxseed, walnuts, and vegetable oils.
The American Heart Association (AHA) recommends taking a supplement if you don’t get enough omega-3 fatty acids in your diet. The AHA also recommends fatty acid supplements if you have high triglycerides or are at risk of heart disease. But it’s best to talk with a healthcare professional before starting a supplement for this — especially if you take blood thinners or are at risk of bleeding.
Some studies suggest that taking more than 1 g every day could increase the risk of atrial fibrillation, an irregular heart rhythm. Avoid large doses in supplement form unless a healthcare professional prescribes it.
Protein
You lose muscle mass as you age. That can limit mobility and increase the risk of falls. So older adults need more protein to build and retain muscle mass.
Most experts recommend that older adults take in 1 g to 1.3 g of protein per every kilogram of body weight. Some ways to do this include eating foods like: meat, fish, lentils, eggs, Greek yogurt, almonds, and protein shakes.
Fiber
Fiber helps to:
Prevent constipation
Lower cholesterol
Decrease inflammation
Improve digestion and gut health
Lower the risk of some cancers and of diabetes
Foods that can help with your fiber intake include fruits, veggies, whole grains, beans, and nuts. Extra fiber is also available in many OTC supplements.
Water
It can be a challenge to stay hydrated as you get older. But water helps with:
Digestion
Muscle function
Thinking
Circulation
Kidney function
For people over 50 years, aim for 13 cups a day for men and 9 cups for women. That includes foods with a high water content like cucumber, lettuce, tomato, strawberry, and watermelon. Try keeping a water bottle with you throughout the day. Or jazz up your water intake with a splash of your favorite fruit juice. If you can, opt for one without added sugar.
Should I take a multivitamin or supplement?
The safest and healthiest way to get your vitamins or minerals is through the foods you eat. But older adults may have trouble absorbing enough vitamins through food. And you may take medications or have health conditions that affect the levels of important nutrients.
Studies with multivitamins and supplements are mixed in their results for different health outcomes. In general, research suggests that taking a multivitamin each day:
May help reduce the risk of cataracts and macular degeneration
May help to improve memory
May or may not lower the risk of heart disease and cancer
If you choose to take a multivitamin or supplement, it’s important to read and understand the label. Taking a supplement with a partial or total recommended daily allowance of vitamins and minerals may support your good health. But taking megadoses of vitamins probably isn’t worth the money. More importantly, in some cases, it can be dangerous. The best option is to talk with a healthcare professional about vitamin and mineral supplements that are right for you.
The bottom line
Your body needs many vitamins and minerals to function well. The best way to get these nutrients is with a well-balanced diet. But that’s not always possible. And sometimes age and different health conditions can affect how well your body absorbs the nutrients you take in. Taking a multivitamin or supplement may be an effective way to support your health. Talk with your primary care provider about how to find one that will work with your body, health conditions, and the medications you take.
Why trust our experts?
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