16 Essential Nutrients Men Over 50 Needs

In this article: Key nutritional considerations to prevent disease, maintain optimal energy and support healthy brain and bodily function.

Nutrient Intake After Age 50

Getting adequate nutrition while so important can be challenging as you age, in part, this is because caloric requirements decline as you get older, and so every single calorie you do eat must be highly nutrient dense in order to fulfill what the body needs and even then many people fall short of the mark. According to WebMD, another pitfall of aging is that the body becomes less efficient at absorbing certain key nutrients.

It is very important to be vigilant of your nutrient intake, as vitamins and minerals play a key role in preventing disease, maintaining optimal energy, and supporting healthy brain and bodily function. Ask your doctor if you need to supplement your diet in order to get these key nutrients.

16 Key Nutrients For Men Age 50 And Older

Vitamin D

Daily Requirement: Age 50 to 70: 600 IU; Age 71 and older: 800 IU

Vitamin D is necessary for men to produce enough testosterone, while maintaining strong bones. Vitamin D helps keep the brain healthy and decreases the risk of depression. It can control levels of cholesterol and blood pressure. Vitamin D can also help reduce inflammations and inflammatory disorders.

A lot of research has shown vitamin D deficiency to increase risks for cognitive decline, heart disease, and even cancer.

Vitamin D is vital for helping the body absorb and maintain proper levels of calcium, which helps in the prevention of osteoporosis. It also helps protect the body against several chronic diseases, such as autoimmune diseases, cancer, diabetes, multiple sclerosis, rheumatoid arthritis.

Dr. Robert Heaney, an endocrinologist at Creighton University says food sources of vitamin D are useless, as they do not provide enough, as for example you would need to drink 50 glasses of milk daily to get the required amount of this vitamin. Dr. Heaney recommends men get 30 to 35 IU per pound of body weight daily, but of course, you should ask your doctor.

Food rich in vitamin D:

Fatty fish, such as tuna, mackerel, and salmon
Vitamin D fortified foods, such as cereals, dairy products, orange juice, soy milk
Beef liver
Cheese
Egg yolks

Calcium

Men age 51 to 70 need a minimum RDA of 1,000 milligrams daily
Men age 71 and older need a minimum RDA of 1,200 milligrams daily

While men suffer from age related bone conditions such as osteoporosis at a lower rate than women do, calcium is still needed for men to help maintain strong bones. Calcium also maintains strong teeth, supports blood clotting, and helps maintain normal heartbeat.

Foods rich in calcium:

Okra
Collard greens
Soybeans
White beans
Spinach
Kale
Fish: sardines, salmon, rainbow trout and perch
Calcium-fortified foods including oatmeal, cereals and orange juice

Vitamin B1 (Thiamine)

Daily Requirement: 1.2 mg

Vitamin B1 or thiamine is a key nutrient for healthy nerve and brain cells. It also helps to convert food to energy.

Certain diuretics and antacids may lower levels of thiamin in the body by decreasing its absorption and by increasing its secretion through urination.

Vitamin B1 Food Sources:

Liver
Enriched breads
Enriched cereals
Whole grains

Vitamin B3 (Niacin)

Daily Requirement: 16 mg

Vitamin B3 aids digestion and nervous system functioning. It maintains the skin’s ability to retain moisture making it more capable of protecting the body against viruses, bacteria and other antigens.

Niacin helps on the inside as well as the outside by helping to raise the levels of HDL (high-density lipoproteins), the “good” cholesterol in the blood. It also helps reduce levels of LDL, the bad cholesterol and decreases the risk of heart disease, strokes, and atherosclerosis. Niacin also plays a major in how the body converts food into energy.

Foods rich in niacin

Poultry
Meat
Eggs
Fish
Nuts
Enriched breads

Vitamin B6 (Pyridoxine)

Daily Requirement: 1.7 mg

Vitamin B6 helps keep the brain healthy. It also aids in the formation of red blood cells and supports immune system health. Vitamin B6 plays a key role in the formation of red blood cells and supports the body in hemoglobin production.

Foods rich in vitamin B6:

Fish
Nuts
Seeds
Potatoes
Chickpeas
Avocados
Bananas
Beans
Oatmeal
Lean meat
Poultry

Vitamin B12

Daily Requirement: 2.4 mcg

Vitamin B12 is important for producing red blood cells and DNA. It also helps maintain healthy nerve function and aids in the metabolic process. Vitamin B12 helps to maintain healthy brain and blood functions.

Even though men are able to get their daily dose of vitamin B12 from diet alone, the concern is whether they are able to absorb it, a common occurrence in men over age 50, which can lead to neurological and balance issues. Use of certain medications, especially with older men who take several prescriptions at once, may lead to the interference of how B12 is absorbed and metabolized in the body. Supplements maybe needed, ask your doctor.

Foods rich in vitamin B12:

Fish
Lean meat
Poultry
Eggs
Milk
Cheese
Yogurt

Folic Acid

Daily Requirement: 400 mcg

Folic acid, also known as folate or vitamin B9, reduces risks of anemia, and helps build a healthy brain and spinal cord. It also helps with the production of both DNA and RNA, which are the cells’ building blocks. Folic acid helps prevent changes in DNA that can lead to cancer.

Foods rich in folic acid:

Dark leafy vegetables
Citrus fruits
Broccoli
Asparagus
Brussels sprouts
Beets
Lentils
Peanut butter
Spinach
Melons
Strawberries
Fortified grains
Chickpeas
Black and kidney beans
Eggs

Vitamin K

Daily Requirement: 120 mcg

Vitamin K helps with the process of blood clotting, helps reduce the risk of heart disease, the #1 killer of men in the United States. It is also important for maintaining strong bones.

Supplementation may dilute the effectiveness of blood thinner medication, such as Coumadin, so ask your doctor.

Foods rich in vitamin K:

Eggs
Cauliflower
Broccoli
Asparagus
Brussels sprouts
Cabbage

Vitamin C

Daily Requirement: 90 mg (Smokers need 125 mg)

Vitamin C is an antioxidant that helps erase and prevent the damage brought upon by free radicals. It also helps heal wounds, aids in the production of red blood cells, and boosts the levels of a brain chemical called noradrenaline, which makes you more focused and alert. Vitamin C also promotes healthy gums and teeth. It facilitates the absorption of iron by the body and helps maintain a healthy immune system.

Foods rich in vitamin C:

Broccoli
Grapefruit
Kiwi
Oranges
Bell peppers
Potatoes
Strawberries
Tomatoes
Cauliflower
Citrus fruits

Vitamin A

Daily Requirement: 900 mcg

As men age, it becomes more important to increase intake of antioxidants in order to maintain healthy cells, and protect against free radicals, and vitamin A is one such antioxidants. Vitamin A also supports strong bones, healthy immunity, and vision.

If supplementing, choose vitamin A as beta-carotene, not as retinoic acid or retinol that increases risks for bone fracture.

Foods rich in vitamin A:

Eggs
Milk and fortified milk
Dark leafy vegetables
Carrots
Cantaloupe
Apricots
Papaya
Peaches
Kale
Guava
Red peppers
Pumpkins
Tomatoes
Spinach

Vitamin E

Daily Requirement: 15 mg

A potent fat-soluble antioxidant, Vitamin E helps neutralize the harmful after-effects of fat oxidation. It also stops the production of free radicals that contribute to chronic disease and aging. It also promotes a healthy immune system. Studies are looking into its possible role in preventing degenerative dementia conditions, such as Alzheimer’s disease.

Studies have shown it to help reduce the risk of atherosclerosis by lowering LDL levels. It may also protect the body against the spread of cancer cells by neutralizing the harmful effects of free radicals and may protect from heart disease.

When used as a cream or lotion, it helps repair dry, cracked skin by retaining moisture in the skin. It’s often added to sunscreens because of its ability to protect the skin from harmful UV rays.

Talk to your doctor if you take blood thinners, as vitamin E supplements increase bleeding risks.

Foods rich in vitamin E:

Almonds
Mustard Greens
Spinach
Turnip Greens
Kale
Swiss chard
Plant oils
Olives
Raw seeds
Hazelnuts
Pine Nuts
Broccoli
Parsley
Papaya

Magnesium

Daily Requirement: 420 mg

Magnesium plays a crucial role in more than 350 physiological process, such as maintaining a healthy heart, strong bones, muscle and nerve function, healthy metabolism and blood glucose levels and many others. Magnesium also supports the absorption of calcium in the body and helps maintain healthy heart rhythm.

According to Dr. Dennis Goodman, a cardiologist and director of integrative medicine at New York University, 70 to 80% of men are deficient in magnesium and a supplement may be needed as food sources of it may be lacking in the diet, or the plant foods rich in this mineral are grown in soils, which deplete it.

Foods rich in magnesium:

Fresh fruits
Vegetables
Nuts
Whole grains
Beans
Seeds

Zinc

Daily Requirement: 11 mg

Men age 19 and older need the same amount throughout their lives, 11 milligrams daily.

Zinc is responsible for over 100 biological processes within the body and this trace mineral is especially important for men age 60 and older, as it plays a key role in producing sex hormones that diminish with age.

Zinc helps to maintain a sense of smell and taste. It aids in would healing and some studies have shown a combination of antioxidants and zinc might reduce risks for age-related macular degeneration.

Foods rich in Zinc:

Scallops
Pumpkin seeds
Sesame seeds
Shrimp
Lobster
Crab
Cooked spinach
Beans
Beef
Wheat Germ

Potassium

Daily Requirement: 4700 mg

Potassium is crucial for optimal muscle, heart, kidney, and nerve function. Potassium works with sodium to help maintain the body’s water balance.

It keeps bones strong, helps maintain healthy cell function, and regulates blood pressure levels. It helps reduce the risk of kidney stones, regulates digestion, aids in metabolism, and decreases muscle spasms.

Foods rich in potassium:

Bananas
Plums
Prunes
Potatoes
Lentils
Beans
Sweet potatoes

Iron

Daily Requirement: 8 mg

Iron is an important mineral found in the red blood cells of a human body, which transport oxygen. Iron deficiency can lead to a condition known as anemia, where there is a reduction in healthy levels of red blood cells. Iron also lowers risks of certain diseases and promotes healthy immunity. As men age, they either consume less iron, or their bodies absorb less of this key mineral.

Foods rich in iron

Red meat
Beef and chicken liver
Pork
Poultry
Seafood
Beans
Dark green leafy vegetables including spinach and kale
Dried fruit including apricots and raisins
Iron-fortified bread, pasta and cereals
Peas

Omega-3 Fatty Acids

Omega-3 fatty acids are monounsaturated healthy fats.

Marine forms contain EPA and DHA and are found in oily fish
Plant forms contain ALA or alpha-linolenic acid and are found in plant foods, including oils, seeds and nuts

Omega-3 fatty acids may reduce risks factors for cancer. These vital nutrients also help to boost brain function. They help to lower elevated triglyceride levels, which reduce risk for heart disease and also protect the heart by lowering bad LDL cholesterol and increase good HDL cholesterol.

EPA and DHA found in fish oil helps relieve joint pain and stiffness in those who suffer from rheumatoid arthritis. These nutrients also boost the effectiveness of anti-inflammatory drugs. While, no final conclusions have been made, some promising research exists that omega-3 fatty acids may help protect against dementia and even Alzheimer’s disease, and positively, impact age related gradual memory loss.

ALA helps reduce inflammation and may prevent chronic disease, including arthritis and heart disease, though ALA is not nearly as potent as the marine sources of omega-3’s, EPA and DHA.

Good sources of EPA and DHA:

Experts recommend two servings of fish each week

Mackerel
Wild Caught Salmon
Anchovies
Bluefish
Herring
Sardines
Sturgeon
Lake trout
Tuna

Good plant sources of ALA:

Enjoy healthy fats in moderation daily

Walnuts and walnut oil
Avocados and avocado oil
Flaxseed and flaxseed oil
Canola oil
Soybean oil
Fortified eggs

Enjoy vegetables liberally

Brussels sprouts
Kale
Mint
Parsley
Spinach
Watercress

Fiber

Daily Requirement: 30 grams

Fiber helps regulate digestion and much more, as it provides various benefits for healthier aging. Fiber helps to reduce risks of type-2 diabetes and studies and high blood pressure.

Fiber helps with weight management to avoid obesity, which is known to highly increase risks for heart disease, type 2 diabetes, cancer and joint issues and more.

The Blue Mountains Eye Study (Gopinath, et all, Westmead Institute for Medical Research Centre for Vision Research) found evidence that fiber supports and promotes what researched call “successful aging.”

This study that examined more than 1,600 adults 50 years old and older, focused on exploring the relationship between the intake of carbohydrates in diet and healthy aging. Factors examined included total fiber and carb intake, along with glycemic load and index and sugar intake. The results showed that fiber intake made the greatest difference in “successful aging,” which the researchers defined as the absence of brain impairment, depression, disability, respiratory problems, cancer, coronary artery disease, and stroke.

The researchers found that those study subjects who had the highest intake of fiber had an almost 80% greater likelihood of enjoying a long and healthy life, devoid of hypertension, type 2 diabetes, depression, dementia and disability throughout a 10-year follow-up.

Foods rich in fiber

Vegetables