Generally, the Linus Pauling Institute supports the recommendations of the Food and Nutrition Board, but any discrepancies in dietary recommendations are listed in the rightmost column of the table. Additionally, more information on the Linus Pauling Institute recommendation for a specific micronutrient can be found by clicking on the name of the micronutrient of interest.

Presently, there is no indication that older adults have an increased requirement for biotin. The Linus Pauling Institute recommends that adults take a μg supplement of folic acid daily, in addition to folate and folic acid consumed in the diet. Presently, there is little evidence that older adults differ in their intake or requirement for pantothenic acid.

A varied diet should provide enough pantothenic acid for most people. Some experts in nutrition and aging feel that the RDA of riboflavin 1. Epidemiological studies of cataract prevalence indicate that riboflavin intakes of 1.

Additionally, older people suffering from acute ischemic stroke were found to be deficient for riboflavin 4 , and riboflavin deficiency has been linked to a higher risk of fracture in postmenopausal women with the MTHFR T variant 5.

Presently, there is no evidence that the requirement for thiamin is increased in older adults, but some studies have found inadequate dietary intake and thiamin insufficiency to be more common in elderly populations 2. Presently, there is little evidence that the requirement for vitamin A in older adults differs from that of younger adults.

Additionally, vitamin A toxicity may occur at lower doses in older adults than in younger adults. As for all age groups, high potency vitamin A supplements should not be used without medical supervision due to the risk of toxicity.

Early metabolic studies have indicated that the requirement for vitamin B 6 in older adults is approximately 2 mg daily 6. A vitamin C intake of at least mg daily may be particularly important for older adults who are at higher risk for age-related chronic diseases. In addition, a meta-analysis of 36 publications examining the relationship between vitamin C intake and plasma concentrations of vitamin C concluded that older adults aged years have considerably lower plasma levels of vitamin C following a certain intake of vitamin C compared with younger individuals aged years 8 , suggesting that older adults have higher vitamin C requirements.

Pharmacokinetic studies in older adults have not yet been conducted, but evidence suggests that the efficiency of one of the molecular mechanisms for the cellular uptake of vitamin C declines with age 9.

Because maximizing blood levels of vitamin C may be important in protection against oxidative damage to cells and biological molecules, a vitamin C intake of at least mg daily is particularly important for older adults who are at higher risk for chronic diseases caused, in part, by oxidative damage, such as heart disease, stroke , certain cancers , and cataract.

The Linus Pauling Institute recommends that generally healthy adults take 2, IU 50 μg of supplemental vitamin D daily. Most multivitamins contain IU of vitamin D, and single ingredient vitamin D supplements are available for additional supplementation.

Sun exposure, diet, skin color, and obesity have variable, substantial impact on body vitamin D levels. Daily supplementation with 2, IU 50 μg of vitamin D is especially important for older adults because aging is associated with a reduced capacity to synthesize vitamin D in the skin upon sun exposure.

The RDA for adults of all ages is 15 mg Major sources of vitamin E in the American diet are vegetable oils, nuts, whole grains, and green leafy vegetables. Older adults are at increased risk of osteoporosis and hip fracture.

Although the AI for vitamin K was recently increased, it is not clear if it will be enough to optimize the γ- carboxylation of vitamin K-dependent proteins in bone see the section on Osteoporosis in the article on vitamin K.

Multivitamins generally contain 10 to 25 μg of vitamin K, whereas vitamin K or "bone" supplements may contain to μg of vitamin K.

Men aged years should consume 1, mg of calcium per day. If your total daily calcium intake doesn't add up to 1, mg, LPI recommends taking an extra calcium supplement with a meal. Although the requirement for chromium is not known to be higher for older adults, one study found that chromium concentrations in hair, sweat, and urine decreased with age Because impaired glucose tolerance and type 2 diabetes are associated with potentially serious health problems, individuals considering high-dose chromium supplementation to treat either condition should do so in collaboration with a qualified health care provider.

Aging has not been associated with significant changes in the requirement for copper 12 ; thus, the Linus Pauling Institute recommendation for copper intake in older adults is the same as younger adults.

A varied diet should provide enough copper for most people. The safety and public health benefits of optimally fluoridated water for prevention of tooth decay in people of all ages have been well established.

The Linus Pauling Institute supports the recommendations of the American Dental Association and the Centers for Disease Control and Prevention , which include optimally fluoridated water and the use of fluoride toothpaste, fluoride mouth rinse, fluoride varnish, and when necessary, fluoride supplementation.

Due to the risk of fluorosis, any fluoride supplementation should be prescribed and closely monitored by a dentist or physician. There is presently no evidence that iodine intakes higher than the RDA are beneficial.

Most people in the US consume more than sufficient iodine in their diets, making supplementation unnecessary. A study in an elderly population found that high iron stores were much more common than iron deficiency Thus, older adults should not generally take nutritional supplements containing iron unless they have been diagnosed with iron deficiency.

Moreover, it is extremely important to determine the underlying cause of the iron deficiency, rather than simply treating it with iron supplements. The requirement for manganese is not known to be higher for older adults compared to younger adults.

However, liver disease is more common in older adults and may increase the risk of manganese toxicity by decreasing the elimination of manganese from the body see the section on Toxicity in the article on manganese. Because aging has not been associated with significant changes in the requirement for molybdenum 14 , the Linus Pauling Institute recommendation for older adults is the same as that for younger adults.

Although the intake of molybdenum most likely to promote optimum health is not known, there is presently no evidence that intakes higher than the RDA are beneficial. Most people in the US consume more than sufficient molybdenum in their diets, making supplementation unnecessary.

A diet rich in fruit and vegetables that supplies 2. This recommendation does not apply to individuals who have been advised to limit potassium consumption by a health care professional see the section on Safety in the article on potassium. Aging has not been associated with significant changes in the requirement for selenium.

There is consistent evidence that diets relatively low in salt 5. Diets low in sodium and rich in potassium are likely to be of particular benefit for older individuals, who are at increased risk of high blood pressure.

Moreover, the Dietary Approaches to Stop Hypertension DASH trial demonstrated that a diet emphasizing fruit, vegetables, whole grains, nuts, and low-fat dairy products substantially lowered blood pressure, an effect that was enhanced by reducing salt intake to 5.

For more information on the DASH diet, see the article on Sodium. Sensitivity to the blood pressure-raising effects of salt increases with age; therefore, consuming diets that are low in salt and high in potassium may especially benefit older adults. Since sensitivity to the blood pressure-raising effects of salt increases with age, consuming diets that are low in salt and high in potassium may especially benefit older adults.

Although the requirement for zinc is not known to be higher for older adults, their average zinc intake tends to be considerably less than the RDA. A reduced capacity to absorb zinc, increased likelihood of disease states that alter zinc utilization, and increased use of drugs that increase zinc excretion may contribute to an increased risk of mild zinc deficiency in older adults.

Because the consequences of mild zinc deficiency, such as impaired immune system function, are particularly relevant to the health of older adults, they should pay particular attention to maintaining adequate zinc intake.

Little is known regarding the amount of dietary choline most likely to promote optimum health or prevent chronic disease in older adults. α-Linolenic acid ALA , an omega-3 fatty acid , and linoleic acid LA , an omega-6 fatty acid, are considered essential fatty acids because they cannot be synthesized by humans.

In , the Food and Nutrition Board of the US Institute of Medicine established adequate intake AI levels for omega-6 and omega-3 fatty acids. Essential fatty acid recommendations for adults over the age of 50 are listed in Table 2.

For more information on ALA and LA, see the article on Essential Fatty Acids. Upon request of the European Commission, the European Food Safety Authority EFSA proposed adequate intakes AI for the essential fatty acids LA and ALA, as well as the long-chain omega-3 fatty acids EPA and DHA Their AMDR for EPA plus DHA is 0.

The American Heart Association recommends that people without documented coronary heart disease CHD eat a variety of fish preferably oily at least twice weekly Two servings of oily fish provide approximately mg of EPA plus DHA. The Linus Pauling Institute recommends that generally healthy adults increase their intake of omega-3 fats by eating fish twice weekly and consuming foods rich in α-linolenic acid, such as walnuts, flaxseeds, and flaxseed or canola oil.

If you don't regularly consume fish, consider taking a two-gram fish oil supplement several times a week.

If you are prone to bleeding or take anticoagulant drugs, consult your physician. Age-related declines in mitochondrial function and increases in mitochondrial oxidant production are thought to be important contributors to the adverse effects of aging.

Tissue L-carnitine levels have been found to decline with age in humans and animals One study found that feeding aged rats acetyl-L-carnitine ALCAR reversed the age-related declines in tissue L-carnitine levels and also reversed a number of age-related changes in liver mitochondrial function; however, high doses of ALCAR increased liver mitochondrial oxidant production More recently, two studies found that supplementing aged rats with either ALCAR or lipoic acid, a mitochondrial cofactor and antioxidant , improved mitochondrial energy metabolism, decreased oxidative stress , and improved memory 24, Interestingly, co-supplementation of ALCAR and lipoic acid resulted in even greater improvements than either compound administered alone.

Likewise, several studies have reported that supplementing rats with both L-carnitine and lipoic acid blunts the age-related increases in reactive oxygen species ROS , lipid peroxidation , protein carbonylation, and DNA strand breaks in a variety of tissues heart, skeletal muscle, brain.

Improvements in mitochondrial enzyme and respiratory chain activities were also observed It is not yet known whether taking relatively high doses of these two naturally occurring substances will benefit rats in the long-term or will have similar effects in humans.

Clinical trials in humans are planned, but it will be several years before the results are available. If you choose to take carnitine supplements, the Linus Pauling Institute recommends acetyl-L-carnitine at a daily dose of to 1, mg.

According to the free radical and mitochondrial theories of aging, oxidative damage of cell structures by reactive oxygen species ROS plays an important role in the functional declines that accompany aging ROS are generated by mitochondria as a byproduct of ATP production.

If not neutralized by antioxidants , ROS may damage mitochondria over time, causing them to function less efficiently and to generate more damaging ROS in a self-perpetuating cycle. Coenzyme Q 10 plays an important role in mitochondrial ATP synthesis and functions as an antioxidant in mitochondrial membranes.

Moreover, tissue levels of coenzyme Q 10 have been reported to decline with age One of the hallmarks of aging is a decline in energy metabolism in many tissues, especially liver, heart, and skeletal muscle. It has been proposed that age-associated declines in tissue coenzyme Q 10 levels may play a role in this decline In recent studies, lifelong dietary supplementation with coenzyme Q 10 did not increase the life spans of rats or mice 37, 38 ; however, one study showed that coenzyme Q 10 supplementation attenuates the age-related increase in DNA damage Presently, there is no scientific evidence that coenzyme Q 10 supplementation prolongs life or prevents age-related functional declines in humans.

Lipoic acid alone or in combination with other antioxidants or L-carnitine has been found to improve measures of memory in animal models of age-associated cognitive decline, including rats 24, 25 , mice 40 , and dogs However, it is not clear whether oral lipoic acid supplementation can slow cognitive decline related to aging or other pathology in humans.

However, the significance of these findings is difficult to assess without a control group for comparison. Although studies in animals suggest that lipoic acid may be helpful in slowing age-related cognitive decline, randomized controlled trials are needed to determine whether lipoic acid supplementation is effective in preventing or slowing cognitive decline associated with age or neurodegenerative disease.

The prevalence of several neurodegenerative diseases increases with advanced age. Inflammation , oxidative stress , and transition metal accumulation appear to play a role in the pathology of several neurodegenerative diseases, including Parkinson's disease and Alzheimer's disease.

Because flavonoids have anti-inflammatory, antioxidant and metal- chelating properties, scientists are interested in the neuroprotective potential of flavonoid-rich diets or individual flavonoids. At present, the extent to which various dietary flavonoids and flavonoid metabolites cross the blood-brain barrier in humans is not known Although flavonoid-rich diets and flavonoid administration have been found to prevent cognitive impairment associated with aging and inflammation in some animal studies , prospective cohort studies have not found consistent inverse associations between flavonoid intake and the risk of dementia or neurodegenerative disease in humans In a cohort of Japanese-American men followed for years, flavonoid intake from tea during midlife was not associated with the risk of Alzheimer's or other types of dementia in late life Surprisingly, higher intakes of isoflavone-rich tofu during midlife were associated with cognitive impairment and brain atrophy in late life see the article on Soy Isoflavones Additionally, a randomized , double-blind , placebo -controlled clinical trial in postmenopausal women reported that daily supplementation with Although scientists are interested in the potential of flavonoids to protect the aging brain, it is not yet clear how flavonoid consumption affects neurodegenerative disease risk in humans.

Caloric restriction is known to extend the lifespan of a number of species, including yeast, worms, flies, fish, rats, and mice In yeast Saccharomyces cerevisiae , caloric restriction stimulates the activity of an enzyme known as Silent information regulator 2 protein Sir2 or sirtuin Yeast Sir2 is a nicotinamide adenine dinucleotide NAD -dependent deacetylase enzyme that removes the acetyl group from acetylated lysine residues in target proteins.

Resveratrol feeding also extended the lifespan of worms Caenorhabditis elegans and fruit flies Drosophila melanogaster by a similar mechanism Additionally, resveratrol dose-dependently increased the lifespan of a vertebrate fish Nothobranchius furzeri Resveratrol was also found to extend the lifespan of mice on a high-calorie diet such that their lifespan was similar to that of mice fed a standard diet Although resveratrol increased the activity of the Sir2 homologous human sirtuin 1 SIRT1 in the test tube 59 , there are no epidemiological data to link resveratrol, SIRT1 activation, and extended human lifespan.

Moreover, the supraphysiological concentrations of resveratrol required to increase human SIRT1 activity were considerably higher than concentrations that have been measured in human plasma after oral consumption. The Linus Pauling Institute provides dietary and lifestyle recommendations for generally healthy individuals interested in optimum health and prevention of chronic diseases such as cardiovascular disease heart disease and stroke , diabetes , cancer , and osteoporosis.

These recommendations are contained in the Linus Pauling Institute's Rx for Health. Disease Index. Click on a topic below for a list of related articles. Coenzyme Q 10 Essential Fatty Acids Flavonoids Folate Iron Soy Isoflavones Thiamin Vitamin B 6 Vitamin B 12 Vitamin D Vitamin E.

L -Carnitine Choline Copper Curcumin Essential Fatty Acids Folate Fruit and Vegetables Iron Moderate Alcohol Consumption Thiamin Vitamin B 6 Vitamin B 12 Vitamin C Vitamin D Vitamin E Zinc.

Coenzyme Q 10 Niacin. Coenzyme Q Coenzyme Q 10 Coffee Copper Iron Tea Vitamin D. Calcium L -Carnitine Carotenoids Choline Chromium Coenzyme Q 10 Copper Cruciferous Vegetables Fiber Flavonoids Folate Fruit and Vegetables Garlic Glycemic Index and Glycemic Load Heavy Alcohol Consumption Iron Legumes Lignans Magnesium Moderate Alcohol Consumption Niacin Nuts Omega-3 Fatty Acids Omega-6 Fatty Acids Phytosterols Resveratrol Riboflavin Selenium Soy Isoflavones Tea Thiamin Vitamin B 6 Vitamin B 12 Vitamin C Vitamin E Vitamin K Whole Grains.

L -Carnitine Coenzyme Q Coenzyme Q 10 Copper Essential Fatty Acids Flavonoids Garlic Iron Magnesium Moderate Alcohol Consumption Resveratrol Soy Isoflavones Vitamin C Vitamin E.

Coffee Heavy Alcohol Consumption Omega-3 Fatty Acids Potassium. L -Carnitine Coenzyme Q 10 Moderate Alcohol Consumption Sodium Thiamin Vitamin C Vitamin D. Carotenoids Coffee Fiber Fruit and Vegetables Glycemic Index and Glycemic Load Iron Legumes Magnesium Moderate Alcohol Consumption Nuts Omega-3 Fatty Acids Omega-6 Fatty Acids Phytosterols Resveratrol Tea Vitamin C Whole Grains.

Calcium Coenzyme Q 10 Coffee Flavonoids Garlic Glycemic Index and Glycemic Load Heavy Alcohol Consumption Magnesium Potassium Riboflavin Sodium Tea Vitamin C Vitamin D. Choline Coffee Folate Legumes Riboflavin Vitamin B 6 Vitamin B Coffee Essential Fatty Acids Fiber Flavonoids Garlic Glycemic Index and Glycemic Load Niacin Nuts Pantothenic Acid Phytosterols Soy Isoflavones.

Glycemic Index and Glycemic Load Niacin Omega-3 Fatty Acids Tea. L -Carnitine Moderate Alcohol Consumption. Flavonoids Moderate Alcohol Consumption Niacin Regular Physical Activity Tea.

L -Carnitine Coenzyme Q 10 Copper Fiber Fruit and Vegetables Iron Magnesium Moderate Alcohol Consumption Niacin Nuts Selenium Tea Vitamin C Vitamin E. Carotenoids Choline Coffee Folate Glycemic Index and Glycemic Load Heavy Alcohol Consumption Magnesium Moderate Alcohol Consumption Nuts Potassium Tea Vitamin C Vitamin E Whole Grains.

L-Carnitine Carotenoids Coenzyme Q 10 Coffee Cruciferous Vegetables Curcumin Glycemic Index and Glycemic Load Flavonoids Fruit and Vegetables Heavy Alcohol Consumption IndoleCarbinol Iron Isothiocyanates Niacin Phytosterols Resveratrol Riboflavin Selenium Tea Thiamin Vitamin B 6 Vitamin B 12 Vitamin C Vitamin D Vitamin E Whole Grains.

Alcohol Consumption Carotenoids Coenzyme Q 10 Coffee Cruciferous Vegetables Fiber Flavonoids Folate Legumes Lignans Soy Isoflavones Tea Vitamin B 12 Vitamin C Vitamin D. Calcium Carotenoids Coffee Cruciferous Vegetables Fiber Folate Garlic Heavy Alcohol Consumption Iron Vitamin C Vitamin D. Heavy Alcohol Consumption Iron Molybdenum.

Coffee Lignans Soy Isoflavones Tea. Chlorophyllin Choline Coffee Heavy Alcohol Consumption Iron. Carotenoids Coffee Cruciferous Vegetables Vitamin A Vitamin D. Calcium Carotenoids Coffee Cruciferous Vegetables Curcumin Flavonoids Legumes Lignans Soy Isoflavones Vitamin D.

Coffee Garlic Sodium Tea Vitamin C. Calcium Copper Fluoride Fruit and Vegetables Lignans Magnesium Manganese Moderate Alcohol Consumption Potassium Sodium Soy Isoflavones Tea Vitamin B 12 Vitamin D Vitamin K.

Carotenoids Fruit and Vegetables Riboflavin Thiamin Vitamin C Vitamin E. Carotenoids Fruit and Vegetables Vitamin E Zinc. Curcumin Omega-3 Fatty Acids Vitamin D.

Blumberg J. Nutritional needs of seniors. J Am Coll Nutr. Russell RM, Suter PM. Vitamin requirements of elderly people: an update.

Am J Clin Nutr. López-Sobaler AM, Ortega RM, Quintas ME, et al. The influence of vitamin B2 intake on the activation coefficient of erythrocyte glutation reductase in the elderly. J Nutr Health Aging. Gariballa S, Ullegaddi R. Riboflavin status in acute ischaemic stroke.

Eur J Clin Nutr. Yazdanpanah N, Uitterlinden AG, Zillikens MC, et al. Low dietary riboflavin but not folate predicts increased fracture risk in postmenopausal women homozygous for the MTHFR T allele. J Bone Miner Res. Ribaya-Mercado JD, Russell RM, Sahyoun N, Morrow FD, Gershoff SN.

Vitamin B-6 requirements of elderly men and women. J Nutr. Morris MS, Picciano MF, Jacques PF, Selhub J. Plasma pyridoxal 5'-phosphate in the US population: the National Health and Nutrition Examination Survey, Brubacher D, Moser U, Jordan P.

Vitamin C concentrations in plasma as a function of intake: a meta-analysis. Int J Vitam Nutr Res. Michels AJ, Joisher N, Hagen TM. Age-related decline of sodium-dependent ascorbic acid transport in isolated rat hepatocytes. Get instant access to members-only products and hundreds of discounts, a free second membership, and a subscription to AARP The Magazine.

Join Now. Here are a few that are important for older adults, along with advice on how to incorporate them into your daily breakfast, lunch, dinner and snacks. It helps keep the nervous system running smoothly and is involved in red blood cell formation, as well as DNA synthesis.

B12 deficiency can cause everything from lethargy to neurological issues. Marisa Moore says one easy way to get many essential nutrients is by whipping up a spinach omelet for breakfast. Have some raspberries on the side for fiber. How to get enough: B12 is primarily found in animal products, like liver, mackerel, sardines, eggs and red meat, and is sometimes added to fortified cereals.

Aim to get 2. Vitamin B6, or pyridoxine, is important for the central nervous system as well as immune health. Foods rich in B6 include liver, fatty fish, chickpeas, dark leafy greens, bananas and citrus fruits. Women over the age of 50 should aim for 1.

This, adds Core, can be obtained by prioritizing several of the B6 rich foods above. How to get enough: On average, bananas have 0. Magnesium is an important mineral that many adults are deficient in. Not having enough of this essential mineral has been linked to everything from sleep disorders to impaired cognition, cardiovascular disease, stroke , type 2 diabetes, asthma and depression.

And high blood pressure, he explains, is more of an issue for people over 50 because of the typical loss of vascular flexibility that occurs as we age.

Magnesium also plays a key role in bone health. How to get enough: You can increase your magnesium consumption by eating nuts, seeds, whole grains, beans, leafy vegetables, milk, yogurt and fortified foods.

Men, says Levine, should aim for milligrams per day, and women milligrams. One ounce of pumpkin seeds contains mg, a half-cup of boiled spinach has 78 mg, and 1 cup of soy milk has 61 mg.

The National Institutes of Health NIH recommends that men get to milligrams a day and women get to milligrams daily. Privacy Policy. Some studies have linked omega-3 fatty acids, found in foods like fish and flaxseeds, to improved brain health.

This can be helpful, as heart disease remains the leading cause of death in American adults and is more common in people over the age of Target Optical. How to get enough: After age 50, men should aim for 1.

Levine suggests getting this through salmon, walnuts, chia seeds, flaxseeds or anchovies. Fiber can keep you regular and comes with additional health benefits, like lowering your risk of diabetes and some types of cancer.

Several studies have found that people who eat the most fiber have a lower risk for heart disease. How to get enough: The U. Dietary Guidelines recommend women older than 50 consume about 22 grams a day, and men 28 grams. A half-cup of bran cereal contains about 10 grams.

Additional sources are legumes a half-cup cooked serving has 7 to 8 grams and fruit like apples one apple, with skin, has 4. Nuts, seeds and vegetables, including broccoli, brussels sprouts and sweet potatoes, are also great sources.

But spending less time outdoors or wearing clothes that cover more of the skin can make it more difficult for older adults to get enough vitamin D from the sun alone. The fact that adults over age 65 are the most prone to skin cancer adds to this difficulty.

How to get enough: This nutrient is found in some foods, like salmon, tuna and other fatty fish. However, Shafipour notes that adequate amounts are not easily obtained through diet alone. Adults up to age 70 need IU of vitamin D every day, and those 71 and older need IU, according to the NIH.

One 3-ounce serving of salmon offers approximately IU of vitamin D, and a cup of whole milk has approximately IU. To obtain enough vitamin D through food, adults should aim to consume four servings of dairy foods per day, and include fatty fish twice per week or more, Core explains. Many people, especially older adults, are deficient in vitamin D.

Get instant access to members-only products and hundreds of discounts, a free second membership, and a subscription to AARP the Magazine. How to get enough: Adults should strive for 1, mg a day, she says, and you can obtain this through dairy products , leafy greens and canned fish with soft bones.

One cup of skim milk and 1 cup of yogurt each have mg; 1 cup of greens can contain anywhere from 40 to mg. Studies are still mixed as to whether taking calcium supplements is a good idea, with some linking it to a potentially increased risk of calcium build-up in arteries.

Protein can help build muscle and slow down the process of sarcopenia, a gradual loss of muscle, which kicks in as early as our 40s and continues each year beyond that. Protein, she adds, provides the essential amino acids our body needs to support cell growth and repair.

Adequate protein also helps to keep blood sugars stable and plays a role in building and retaining muscle. And the timing of your protein consumption matters, according to research. How to get enough: Levine says to aim for as much as 1. You can get this much through a variety of animal and plant-based products.

Our bodies are about 60 percent water. But as we age, we may tend to drink less. This, he says, tends to occur in your 70s and beyond. With age also comes an increased risk of being more prone to dehydration, he adds.

How to get enough: Shafipour recommends that adults divide their weight in pounds by 2 and consume that many ounces of water daily. Therefore, a pound person would need about 60 ounces per day.

Many people, especially older adults, are deficient in vitamin D. Get instant access to members-only products and hundreds of discounts, a free second membership, and a subscription to AARP the Magazine.

How to get enough: Adults should strive for 1, mg a day, she says, and you can obtain this through dairy products , leafy greens and canned fish with soft bones. One cup of skim milk and 1 cup of yogurt each have mg; 1 cup of greens can contain anywhere from 40 to mg.

Studies are still mixed as to whether taking calcium supplements is a good idea, with some linking it to a potentially increased risk of calcium build-up in arteries. Protein can help build muscle and slow down the process of sarcopenia, a gradual loss of muscle, which kicks in as early as our 40s and continues each year beyond that.

Protein, she adds, provides the essential amino acids our body needs to support cell growth and repair. Adequate protein also helps to keep blood sugars stable and plays a role in building and retaining muscle. And the timing of your protein consumption matters, according to research.

How to get enough: Levine says to aim for as much as 1. You can get this much through a variety of animal and plant-based products.

Our bodies are about 60 percent water. But as we age, we may tend to drink less. This, he says, tends to occur in your 70s and beyond. With age also comes an increased risk of being more prone to dehydration, he adds.

How to get enough: Shafipour recommends that adults divide their weight in pounds by 2 and consume that many ounces of water daily. Therefore, a pound person would need about 60 ounces per day. Recommendations for how much water to consume per day can vary. Salmon is a wonderful food for aging adults because it includes antioxidant elements like selenium; other minerals, including phosphorus, zinc and potassium; and the vitamin B group — riboflavin, niacin, thiamin, B6, folate and B This recipe is easy and versatile.

Consider adding thinly sliced sweet potatoes to the baking sheet for a heartier meal. This soup is nutrient-dense, containing protein and large amounts of fiber, vitamins and minerals.

The recipe comes together quickly with mostly pantry ingredients. This soup is excellent the next day too. It also freezes and defrosts well. Discover AARP Members Only Access. Already a Member? Essential Nutrients for a Healthy Brain. The 3 Supplements You Might Actually Need After See All.

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If you are over 50, you may not be getting enough of these vitamins, minerals and other essentials. Facebook Twitter LinkedIn. Nicole Pajer,. En español. Published April 10, A nutritious start Marisa Moore says one easy way to get many essential nutrients is by whipping up a spinach omelet for breakfast.

See All Newsletters. View Details. Become a Member. Ingredients 1 squash or zucchini, sliced into rounds 1 bunch of asparagus, stems removed and cut into 1-inch pieces ½ onion, cut into wedges 1 cup cherry tomatoes 1 bell pepper, sliced 3 tablespoons olive oil, divided 2 or 3 salmon fillets, about 4 ounces each 1 lemon 1 teaspoon Cajun seasoning optional Instructions Preheat oven to ° F.

Line a baking sheet with parchment paper, or grease the pan with olive oil. In a large bowl, toss all the veggies with 2 tablespoons of the olive oil and the Cajun seasoning, if using, then spread them over the baking sheet in a single layer.

Place the salmon fillets, skin side down, between the vegetables. Brush with the remaining olive oil, and top each with 2 thin lemon slices.

Bake for 14 to 15 minutes, until salmon is flaky and mostly opaque. Ingredients ¼ cup extra-virgin olive oil 1 medium yellow or white onion, chopped 2 carrots, peeled and chopped 4 garlic cloves, pressed or minced 2 teaspoons ground cumin ½ teaspoon dried thyme 1 large can 28 ounces diced tomatoes, drained 1 cup brown or green lentils, rinsed 4 cups vegetable broth 2 cups water 1 teaspoon salt, or to taste Freshly ground black pepper to taste 1 cup chopped fresh spinach or kale 1 tablespoon lemon juice Instructions Warm the olive oil in a pot over medium heat.

Add the chopped onion and carrot and cook, stirring often, until the onion has softened, about 5 minutes. Add the garlic, cumin and thyme.

Cook about 30 seconds. Pour in the drained diced tomatoes, and cook for a few more minutes. gov or. The site is secure. 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, B 6 , B 12 , and folate.

Vitamins have different jobs to help keep the body working properly. Some vitamins help you resist infections and keep your nerves healthy, while others may help your body get energy from food or help your blood clot properly. By following the Dietary Guidelines , you will get enough of most of these vitamins from food.

Like vitamins, minerals also help your body function. Minerals are elements that our bodies need to function that can be found on the earth and in foods. Some minerals, like iodine and fluoride, are only needed in very small quantities.

Others, such as calcium, magnesium, and potassium, are needed in larger amounts. As with vitamins, if you eat a varied diet , you will probably get enough of most minerals.

It is usually better to get the nutrients you need from food, rather than a pill. Most older adults can get all the nutrients they need from foods. Your doctor or dietitian may recommend a vitamin or dietary supplement.

Supplements can also interact with some medicines in ways that might cause problems. For example, vitamin K can reduce the ability of the common blood thinner warfarin to prevent blood from clotting. If you do need to supplement your diet, your doctor or pharmacist can tell you what supplements and doses are safe for you.

When looking for supplements to buy, you may feel overwhelmed by the number of choices at the pharmacy or grocery store. Look for a supplement that contains the vitamin or mineral you need without a lot of other unnecessary ingredients.

Read the label to make sure the dose is not too large. Avoid supplements with megadoses. Your doctor or pharmacist can recommend brands that fit your needs. Sodium is another important mineral.

Whenever you add salt to your food, you're adding sodium. We all need some sodium, but too much over time can lead to high blood pressure , which can raise your risk of having a heart attack or stroke. How much sodium is okay? People 51 and older should reduce their sodium intake to 2, mg each day.

That is about one teaspoon of salt and includes sodium added during manufacturing or cooking as well as at the table when eating. 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.

If you make this change slowly, you will get used to the difference in taste. Eating more fresh vegetables and fruit also helps — they are naturally low in sodium and provide more potassium. Get your sauce and dressing on the side and use only as much as you need for taste.

Explore details about the following vitamins and minerals and recommended amounts for older adults:. Vitamin A Vitamin B1 Thiamin Vitamin B2 Riboflavin Vitamin B3 Niacin Vitamin B6 Vitamin B12 Vitamin C Calcium Vitamin D Vitamin E Folate Vitamin K Magnesium Potassium Sodium.

Vitamin A. Food Sources : 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. Vitamin B1 Thiamin.

Food Sources : You can find vitamin B1 in meat — especially pork — and fish. Vitamin B2 Riboflavin. Food Sources : 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. Vitamin B3 Niacin. Food Sources : Vitamin B3 can be found in some types of nuts, legumes, and grains.

It can also be found in poultry, beef, and fish.