According to the U.S. Department of Agriculture, many Americans consume less than the optimal intake of certain vitamins and minerals. Vitamin and mineral requirements vary by gender and age. By consuming recommended amounts of nutrients, middle-aged women can help prevent nutrient deficiencies and related health problems. The Institute of Medicine Food and Nutrition Board has established vitamin and mineral requirements called dietary reference intakes, or DRIs, which include recommended dietary allowances and adequate intakes.
Vitamin DRIs
The Food and Nutrition Board vitamin DRIs for middle-aged women ages 31 and older are as follows: 15 mcg of vitamin D, 20 mcg of vitamin D for women ages 70 and above, 75 mg of vitamin C, 15 mg of vitamin E, 700 mcg of vitamin A, 14 mg of niacin, 1.1 mg of thiamin, 1.1 mg of riboflavin, 2.4 mcg of vitamin B-12, 1.3 mg of vitamin B-6, 1.5 mg of vitamin B-6 for women ages 50 and above, 400 mcg of folate, 90 mcg of vitamin K, 30 mcg of biotin, 5 mg of pantothenic acid and 425 mg of choline.
Mineral DRIs
The Food and Nutrition Board mineral DRIs for middle-aged women ages 31 and older are as follows: 18 mg of iron for women ages 31 to 50, 8 mg of iron for women over 50, 150 mcg iodine, 1,000 mg of calcium for women ages 31 to 50, 1,200 mg of calcium for women over 50, 900 mcg of copper, 25 mcg of chromium for women ages 31 to 50, 20 mcg of chromium for women over 50, 3 mg of fluoride, 1.8 mg of manganese, 320 mg of magnesium, 700 mg of phosphorous, 45 mcg of molybdenum, 55 mcg of selenium, 8 mg of zinc, 4.7 grams of potassium, 1.5 grams of sodium for women ages 31 to 50, 1.3 grams of sodium for women ages 51 to 70, 1.2 grams of sodium for women over 70, 2.3 grams of chloride for women ages 31 to 50, 2.0 grams of chloride for women ages 51 to 70 and 1.8 grams of chloride for women over 70.
Vitamin Pregnancy DRIs
Vitamin DRIs for pregnant women ages 31 to 50 are as follows: 15 mcg of vitamin D, 85 mg of vitamin C, 15 mg of vitamin E, 770 mcg of vitamin A, 18 mg of niacin, 1.4 mg of thiamin, 1.4 mg of riboflavin, 2.6 mcg of vitamin B12, 1.9 mg of vitamin B6, 600 mcg of folate, 90 mcg of vitamin K, 30 mcg of biotin, 6 mg of pantothenic acid and 450 mg of choline.
Mineral Pregnancy DRIs
Mineral DRIs for pregnant women ages 31 to 50 are as follows: 27 mg of iron, 220 mcg iodine, 1,000 mg of calcium, 1,000 mcg of copper, 30 mcg of chromium, 3 mg of fluoride, 2 mg of manganese, 360 mg of magnesium, 700 mg of phosphorous, 50 mcg of molybdenum, 60 mcg of selenium, 11 mg of zinc, 4.7 grams of potassium, 1.5 grams of sodium and 2.3 grams of chloride.
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