Men and women have different needs when it comes to nutrition, including vitamins, and those needs change as men age. Knowing the vitamin recommendations for men over 50 can help you make adjustments to your diet so you adequately meet those needs to maintain good health and prevent chronic disease. Check with your doctor before taking vitamin supplements.
Vitamin A
For men over 50, vitamin A is an essential nutrient that supports immune health, helps fight infection and is important for cell division. In addition, the plant form of vitamin A, beta carotene, acts as an important antioxidant protecting your cells from free radicals and may help prevent heart disease and cancer. Men over 50 need 3000 IU of vitamin A each day. Good food sources include milk, eggs, carrots, spinach and kale.
Vitamin C
Adequate intakes of vitamin C are necessary for the formation of collagen, a structural protein found in your ligaments and skin. Vitamin C is also an important antioxidant and is necessary for immune health. Men over 50 need 90 mg of vitamin C a day. Good food sources include peppers, kiwi, oranges, broccoli and tomatoes.
Vitamin D
While osteoporosis is more commonly seen in women, it can also affect men. Getting adequate vitamin D helps your body absorb calcium and assists with the mineralization of your bones. Men over 50 need 600 IU of vitamin D a day. While your body can make its own vitamin D through sun exposure, as you age, your body's ability to manufacture vitamin D through sun exposure decreases. Including food sources can help you meet your needs. Foods rich in vitamin D include salmon, mackerel, egg yolks, liver and fortified milk.
Vitamin E
Vitamin E is also an important antioxidant that protects cell membranes from oxidation. Men over 50 need 15 mg of vitamin E a day. Good food sources include almonds, wheat germ, sunflower oil, spinach and kiwi.
Vitamin K
Vitamin K is necessary for coagulation, or blood clotting. Men over 50 need 120 mcg of vitamin K a day. Like vitamin D, your body can make some vitamin K through fermentation in your gut. You may need to be careful about eating too much vitamin K if you are taking the blood thinner Coumadin. Foods rich in vitamin K include kale, spinach, broccoli and Swiss chard.
B Vitamins
The B vitamins are a group of vitamins that help your body process the food you eat into energy. Some of the B vitamins also help produce new cells. Men over 50 need 1.2 mg of thiamine, 1.3 mg of riboflavin, 16 mg of niacin, 1.7 mg of vitamin B-6, 400 mcg of folate, 2.4 mcg of vitamin B-12 and 5 mg of pantothenic acid.
References
- American Dietetic Association: Nutrition for Older Men
- Office of Dietary Supplements; Vitamin A; April 2006
- Office of Dietary Supplements; Vitamin C; April 2010
- Office of Dietary Supplements; Vitamin D; January 2011
- Office of Dietary Supplements; Vitamin E; December 2009
- Linus Pauling Institute; Vitamin K; Jane Hidgon; May 2004
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