Including a good variety of foods into your diet is an important part of eating right. If you’re over 50, even if you think you are getting a variety of nutritious foods, you might need certain supplements as well. Talk to your doctor to see how you can get the following amounts from food and, if needed, supplements:
- Vitamin B12—2.4 mcg (micrograms) of B12 each day. Some foods, such as cereals, are fortified with this vitamin. But, up to one-third of older people can no longer absorb natural vitamin B12 from their food. This vitamin is needed to keep your blood and nerves healthy.
- Calcium—1200 mg (milligrams), but not more than 2500 mg a day. As you age, you need more calcuim and vitamin D to keep bones strong and to keep the bone mass you have. Bone loss can lead to fractures, mainly of the hip, spine or wrist, in both older women and men.
- Vitamin D—400 IU (international units) for people age 51 to 70 and 600 IU for those over 70, but not more than 2000 IU each day.
- Iron—extra iron for women past menopause who are using hormone replacement therapy (men and other post-menopausal women need 8 mg of iron). Iron helps keep red blood cells healthy. Post-menopausal women who use hormone replacement therapy may still experience a monthly period. They need extra iron to make up for that loss of blood.
- Vitamin B6—1.7 mg for men and 1.5 mg for women. This vitamin is needed for forming red blood cells.
Source: National Institute on Aging