The 16 Vitamins and Minerals You Need as an Older Adult — and How to Get Them

We all need nutrients, like vitamins and minerals, for our bodies to function well. There are some you need more as a kid. Other requirements increase as you get older. 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. It might be harder to get enough of what your body needs to stay healthy. 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: Herring, salmon, beef liver, spinach, sweet potatoes, squash, cantaloupe, mango, apricot, eggs, milk, cheese

How much do you need each day?

• Males over 50 years: 900 mcg

• Females 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 is not 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: Whole grains, brown rice, fortified grains and cereals, poultry, pork, beans and peas, nuts

How much do you need each day?

• Males over 50 years: 1.2 mg

• Females over 50 years: 1.1 mg

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:

• Diabetes

• HIV

• Prior weight-loss surgery

• 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: Meat, organ meats, fortified cereals, eggs, milk products, grains, almonds

How much do you need each day?

• Males over 50 years: 1.3 mg

• Females 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: Beef, poultry, fish, pork, rice, peas, beans, bran, seeds

How much do you need each day?

• Males over 50 years: 16 mg

• Females 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: Chickpeas, beef liver and organ meats, noncitrus fruits, fish, poultry, potatoes

How much do you need each day?

• Males over 50 years: 1.7 mg

• Females 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

• Rheumatoid arthritis

• 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: Fish, meat, poultry, dairy, eggs, fortified cereals

How much do you need each day?

• Males over 50 years: 2.4 mcg

• Females 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

• 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: Citrus fruits, tomatoes, potatoes, peppers, broccoli, strawberries, Brussels sprouts

How much do you need each day?

• Males over 50 years: 90 mg

• Females 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 to 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: Dairy products, sardines, salmon, kale, broccoli, spinach, fortified fruit juice, and cereal

How much do you need each day?

• Males ages 51 to 70: 1,000 mg

• Males ages 71 and older: 1,200 mg

• Females ages 51 and older: 1,200 mg

What else you should know: Many over-the-counter (OTC) antacids contain calcium. If you take them, that counts towards 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, reduces chronic inflammation, and helps to balance glucose levels.

Food sources: Fatty fish (trout, tuna, mackerel), fish oil, fortified foods such as milk and cereal

How much do you need each day?

Males:

• Age 51 to 70: 15-100 mcg (600-4,000 IU)

• Age 71 and older: 20-100 mcg (800-4,000 IU)

Females:

• Age 51 to 70: 15-100 mcg (600-4,000 IU)

• Age 71 and older: 20-100 mcg (800-4,000 IU)

What else you should know: Risk factors for vitamin D deficiency include:

• Limited sunlight exposure

• People who don't consume 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: Nuts, seeds, vegetable oils, leafy greens, fortified cereals

How much do you need each day?

• Males over 50 years: 15 mg

• Females 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 to 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: Leafy greens, fruits and vegetables, nuts, peas and beans, dairy, meat, poultry, grains

How much do you need each day?

• Males over 50 years: 400 mcg

• Females 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: Fortified cereal, red meat, shellfish, beans, lentils, spinach, tofu, sardines, dark chocolate, tomatoes, cashews, potatoes with skin

How much do you need each day?

• Males over 50 years: 8 mg

• Females 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. 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: Leafy greens, soybeans, pumpkin, blueberries, grapes, vegetable oil

How much do you need each day?

• Males over 50 years: 120 mcg

• Females 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: Leafy greens, nuts and seeds, fruits and veggies, fortified cereals

How much do you need each day?

• Males over 50 years: 420 mg

• Females 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 is not 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: Fruits, vegetables, potatoes, nuts, meat, fish, poultry, whole wheat flour, brown rice, salt substitutes

How much do you need each day?

• Males over 50 years: 3,400 mg

• Females 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:

• Kidney disease

• Certain medications, like ACE inhibitors or potassium-sparing diuretics

• Type 1 diabetes

• Congestive heart failure (CHF)

• Adrenal insufficiency

• Liver disease

16. Zinc

Zinc is a mineral that's important for eye health, the immune system, wound healing, and thinking and memory.

Food sources: Meat, fish, seafood, dairy, eggs

How much do you need each day?

• Males over 50 years: 11 mg

• Females 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 to 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

• Decrease 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, and 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.