Nutrition at Any Age
As we get older, our nutritional needs change. Aging is linked to a variety of changes in the body, including muscle loss, thinner skin, and less stomach acid. Some of these changes can make you prone to nutrient deficiencies, while others can affect your senses and quality of life. For example, studies have estimated that 20% of elderly people have atrophic gastritis, a condition in which chronic inflammation has damaged the cells that produce stomach acid. Low stomach acid can affect the absorption of nutrients, such as vitamin B12, calcium, iron, and magnesium.
Another challenge of aging is a reduced need for calories. Unfortunately, this creates a nutritional dilemma. Older adults need to get just as much, if not more, of some nutrients, all while eating fewer calories. Fortunately, eating a variety of whole foods and taking a supplement can help you meet your nutrient needs.
Vitamins
& Minerals
Vitamins and minerals are two of the main types of nutrients
that your body needs to survive and stay healthy. The best way to get a range
of vitamins is to eat a varied diet filled with lots of fruits and veggies.
Although getting enough nutrients through what you eat is ideal, you might want
to consider adding vitamins and supplements to your regimen after discussing
your needs with your doctor.
Vitamins help your body grow and work the way it should. There
are 13 essential vitamins — vitamins A, C, D, E, K, and the B vitamins
(thiamine, riboflavin, niacin, pantothenic acid, biotin, B6, B12, and folate).
Vitamins have different jobs to help keep the body working
properly. Some vitamins help you resist infections and keep your nerves
healthy, while others may help your body get energy from food or help your
blood clot properly. By following the Dietary Guidelines, you will get enough
of most of these vitamins from food.
Like vitamins, minerals also help your body function.
Minerals are elements that our bodies need to function that can be found on the
earth and in foods. Some minerals, like iodine and fluoride, are only needed in
very small quantities. Others, such as calcium, magnesium, and potassium, are
needed in larger amounts. As with vitamins, if you eat a varied diet, you will
probably get enough of most minerals.
Measurements
for Vitamins and Minerals
Vitamins and minerals are measured in a variety of ways. The most common are:
- mg – milligram (a milligram is one thousandth of a gram)
- mcg – microgram (a microgram is one millionth of a gram. 1,000 micrograms are equal to one milligram)
- IU – international unit (the conversion of milligrams and micrograms into IU depends on the type of vitamin or drug)
Through the Years
Here are the most important vitamins and minerals to consume
for every age group.
The tween and teen years
These are the bone-building years for boys and girls, and if
you don’t build enough bone, you will be prone to brittle bones later in life. These
are the years to focus on getting enough vitamin D and calcium. Calcium is
necessary for bone and muscle growth, but it doesn’t get absorbed as well
without vitamin D. According to the
National Institutes of Health’s Office of Dietary Supplements, tweens and teens
should get 600 international units (IU) of vitamin D per day and 1,300 mg of
calcium per day. It is always best to get nutrients from the foods we eat. Make
it a habit to discuss diet and nutrition with your child’s doctor during their
visits.
Your 20s and 30s
These tend to be the childbearing years for women. Maintain
calcium and vitamin D intake in your 20s. You may need other vitamins or
minerals at this age, depending on your diet. For example, vegans often need
extra vitamin B12, as it is mainly found in animal products. Food is always
better than supplements because a supplement just extracts a single nutrient,
whereas whole foods contain vitamins, minerals, and fiber—all of which work
synergistically.
If you’re planning to get pregnant, start taking a prenatal
vitamin with folic acid and B-complex before you get pregnant. Folic acid
reduces the risk of neural tube birth defects and other B vitamins help support
a healthy pregnancy. Women with heavy menstrual periods may need extra iron
too. And don’t forget calcium and vitamin D. In your 30s, consider adding anti-inflammatory
omega-3 fatty acids, which help lower risk for heart disease. The American
Heart Association (AHA) recommends eating fatty fish such as mackerel or salmon
at least twice a week for optimal heart health, and continue taking calcium and
vitamin D.
Your 40s
Vitamin D becomes even more important in your forties. Low
levels of vitamin D have been linked to a host of diseases—from cancer and
autoimmune conditions to diabetes and obesity—and the risks for many of these
tend to increase with advancing age. Get your blood levels of vitamin D tested
to see where you stand as you may be low and not even know it. It’s almost
impossible to get all the vitamin D you need from food alone and very few of us
gets enough sun in the era of sunscreen, so vitamin D supplements may be
necessary, along with calcium and omega-3s, as heart disease risk climbs with
age for men and women.
|
Key Vitamins and Minerals for People
Over Age 51 |
|||
|
Vitamin/ Mineral |
Men Age 51+ |
Women Age 51+ |
Food Sources |
|
Vitamin D |
If you are age 51–70, you need
at least 15 mcg (600 IU) each day, but not more than 100 mcg (4,000 IU). If
you are over age 70, you need at least 20 mcg (800 IU), but not more than 100
mcg (4,000 IU). |
If you are age 51–70, you need
at least 15 mcg (600 IU) each day, but not more than 100 mcg (4,000 IU). If
you are over age 70, you need at least 20 mcg (800 IU), but not more than 100
mcg (4,000 IU). |
You can get vitamin D from fatty
fish, fish liver oils, fortified milk and milk products, and fortified
cereals. |
|
Vitamin B12 |
2.4 mcg every day. |
2.4 mcg every day. |
You can get this vitamin from
meat, fish, poultry, milk, and fortified breakfast cereals. Some people over
age 50 have trouble absorbing the vitamin B12 found naturally in foods. They
may need to take vitamin B12 supplements and eat foods fortified with this
vitamin. |
|
Calcium |
Men aged 51-70 need 1,000 mg
each day. Men aged 71 need 1,200 mg each day. Don’t consume more than 2,000
mg each day. |
1,200 mg each day. Don’t consume
more than 2,000 mg each day. |
Calcium is a mineral that is
important for strong bones and teeth, so there are special recommendations
for older people who are at risk for bone loss. You can get calcium from milk
and other dairy, some forms of tofu, dark-green leafy vegetables, soybeans,
canned sardines and salmon with bones, and calcium-fortified foods. |
|
Magnesium |
420 mg each day. |
320 mg each day. |
This mineral, generally, is
found in foods containing dietary fiber, such as green leafy vegetables,
whole grains, legumes, and nuts and seeds. Breakfast cereals and other
fortified foods often have added magnesium. Magnesium is also present in tap,
mineral, or bottled drinking water. |
|
Potassium |
Men need 3,400 mg each day. |
Most women aged 51 and older
need 2,600 mg each day |
Many different fruits,
vegetables, meats, and dairy foods contain potassium. Foods high in potassium
include dried apricots, lentils, and potatoes. Adults get a lot of their
potassium from milk, coffee, tea, and other nonalcoholic beverages. |
|
Sodium |
Men 51 and older should reduce
their sodium intake to 2,300 mg each day. That is about 1 teaspoon of salt
and includes sodium added during manufacturing or cooking as well as at the
table when eating. If you have high blood pressure or prehypertension,
limiting sodium intake to 1,500 mg per day, about 2/3 teaspoon of salt, may
be helpful. |
Women 51 and older should reduce
their sodium intake to 2,300 mg each day. That is about 1 teaspoon of salt
and includes sodium added during manufacturing or cooking as well as at the
table when eating. If you have high blood pressure or prehypertension,
limiting sodium intake to 1,500 mg per day, about 2/3 teaspoon of salt, may
be helpful. |
Preparing your own meals at home
without using a lot of processed foods or salt will allow you to control how
much sodium you get. |
|
Vitamin B6 |
Most men 51 and older should aim
for 1.7 mg each day. |
Most women 51 and older should
aim for 1.5 mg each day. |
Vitamin B6 is found in a wide
variety of foods. The richest sources of vitamin B6 include fish, beef liver,
potatoes and other starchy vegetables, and fruit (other than citrus). |
|
Vitamin A |
Most men 51 and older should aim
for 900 mcg RAE. |
Most women 51 and older should
aim for 700 mcg RAE each day. |
Vitamin A can be found in
products such as eggs and milk. It can also be found in vegetables and
fruits, like carrots and mangoes. |
|
Vitamin C |
Most men 51 and older should aim
for 75 mg each day. |
Most women 51 and older should
aim for 90 mg each day. |
Fruits and vegetables are some
of the best sources of vitamin C. Citrus fruits, tomatoes, and potatoes can
be a large source of vitamin C. |
|
Vitamin E |
Most men aged 51 and older
should aim for 15 mg each day. |
Most women aged 51 and older
should aim for 15 mg each day. |
Vitamin E can be found in nuts
like peanuts and almonds and can be found in vegetable oils, too. It can also
be found in green vegetables, like broccoli and spinach. |
|
Vitamin B1 (Thiamin) |
Most men 51 and older should aim
for 1.2 mg each day. |
Most women 51 and older should
aim for 1.1 mg each day. |
You can find vitamin B1 in meat
– especially pork – and fish. It’s also in whole grains and some fortified
breads, cereals, and pastas. |
|
Vitamin B2 (Riboflavin) |
Most men 51 and older should aim
for 1.3 mg each day. |
Most women 51 and older should
aim for 1.1 mg each day. |
You can find vitamin B2 in eggs
and organ meat, such as liver and kidneys, and lean meat. You can also find
it in green vegetables, like asparagus and broccoli. |
|
Vitamin B3 (Niacin) |
Most men 51 and older should aim
for 16 mg each day. |
Most women 51 and older should
aim for 14 mg each day. |
Vitamin B3 can be found in some
types of nuts, legumes, and grains. It can also be found in poultry, beef,
and fish. |
|
Vitamin K |
Most men 51 and older should aim
for 120 mg each day. |
Most women should aim for 90 mg
each day. |
Vitamin K can be found in many
foods including green leafy vegetables, like spinach and kale and in some
fruits, such as blueberries and figs. It can also be found in cheese, eggs,
and different meats. |
|
Folate |
Most men aged 51 and older
should aim for 400 mcg DFE each day. |
Most women aged 51 and older
should aim for 400 mcg DFE each day. |
Folate can be found in
vegetables and fruit, such as broccoli, Brussel sprouts, spinach, and
oranges. It can also be found in nuts, beans, and peas. |
Regardless of your age or stage of life, remember that more isn’t better when it comes to vitamins and minerals. Taking too much of any vitamin can be toxic, and in other cases, you may just excrete it in your urine.
FURTHER RESOURCES TO EXPLORE:
- Dietary Guidelines for Americans
- Childhood and Nutrition – (addresses nutritional needs of
children ages 4-8 including energy needs, macro & micronutrients) Nutritional
needs change as children leave the toddler years. From ages four to eight,
school-aged children grow consistently, but at a slower rate than infants and
toddlers.
- Healthy Eating During Adolescence – general guidelines for healthy
eating
- Video: Healthy Nutrition as We Age – by WebMD (2:01 min)
Article Sources:
- The Vitamins You Need at Every Age
- National Institute on Aging
- HealthLine: How Your Nutritional Needs Change as you Age
- NIH: Smart Food Choices for Healthy Aging
- NIH: Dietary Supplements
