Middle-aged men, in their 50s have nutrient needs that differ from the women, the elderly (over the age of 70), as well as teens. Vitamins are needed in very small amounts for human health but play important roles in the body. They do not provide energy but help in energy metabolism (chemical reactions that release energy from foods consumed).
Vitamin Basics
There are two categories of vitamins, fat-soluble and water-soluble. The water-soluble vitamins are more likely than fat-soluble vitamins to be needed on a daily basis, as they are not stored in the body and often, excesses are excreted in the urine. Water-soluble vitamins include all of the B-vitamins, as well as vitamin C. Two B-vitamins, however, vitamin B6 and B12 may be stored in the liver. The fat-soluble vitamins are A, D, E and K. They are often stored for a time in the body tissues and fat is essential for proper absorption. For many vitamins, there is a Recommended Dietary Allowance (RDA) but for those where there is not enough evidence to establish a RDA level, there is an Adequate Intake (AI) level, a recommended intake to avoid deficiencies.
Water-Soluble Vitamins
For men aged 50, the RDAs for thiamin, riboflavin and niacin, or vitamins B1, B2 and B3 are similar to men of all ages, 1.2 milligrams (mg), 1.3mg, and 16mg per day respectively. They need more biotin and pantothenic acid (vitamin B5 or PA) than men under the age of 18. The AI for biotin is 30mg and for PA, 5mg. Men 50+ require more vitamin B6 than those under the age of 50, or 1.7mg daily versus 1.3mg. Vitamin B6 is essential for making red blood cells, protein metabolism, a healthy immune system and for preventing iron deficiency anemia. The RDA for the B-vitamins Folate and vitamin B12 is similar for men of all ages, 400 and 2.4 micrograms (mcg) respectively. Once men reach the age of 19, they require 90mg of vitamin C daily (more than women). Choline is a required component of acetylcholine (an important neurotransmitter responsible for mental acquity and cognitive function). The AI for choline for men of all ages is 550mg daily.
Fat-Soluble Vitamins
There are RDA levels for vitamins A and E and AIs for vitamins D and K. The RDA for vitamins A and E are the same for men of all ages (except for children under the age of 13), 900mcg and 15mcg daily, respectively. The strongest form of vitamin D is in its natural form, as it is manufactured in the body by sunlight exposure. Vitamin D is essential for proper immune system function, cognitive function and mood, healthy, strong bones and teeth, among other functions. As men age, they need more of this microonutrient. In middle age, about 50 years, the AI doubles from 5mcg daily to 10mcg. In men aged 70+, the requirement jumps to 15mcg daily. The human body makes about 50 percent of its requirement for vitamin K through bacteria in the large intestine. After age 30, the AI for vitamin K is the same for all men, 120mcg daily.
References
- AnyVitamins.com
- Dietary Reference Intake Tables: Micronutrients
- Nutrition for Foodservice and Culinary Professionals, 6th Ed.; K.E. Drummond and L.M. Brefere; 2007
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