Four vitamins and minerals you need in your diet if you're over 50

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If you eat a healthy and varied diet every day, you should get all the vitamins and minerals you need. However, in practice this can be difficult to achieve every day.

The National Institute on Aging (NIA) explained:

“People over 50 may need more of certain vitamins and minerals than younger people.”

One supplement older people may want to consider is calcium, which can strengthen bones. In both men and women, bone loss can lead to fractures, which can be painful and time-consuming to heal.

Another supplement to consider is vitamin D, which works with calcium to strengthen bones.

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NIA also offers vitamin B6, which is needed for “red blood cell formation.”

Another supplement you may benefit from is vitamin B12, which helps maintain healthy erythrocytes and nerves. People may not be able to absorb vitamin B12 as efficiently as they used to, so this supplement is recommended.

NIA Dietary Guidelines

Women over 50 need 1,200 mg of calcium per day. Are you getting enough of them? Men need 1,000 mg between ages 50 and 70, and up to 1,200 mg after age 70.

Both sexes need 2.4 mcg (micrograms) of vitamin B12 daily; people aged 51 to 70 need 600 IU (international units) of vitamin D each day. When a person is 70 years old or older, the level of vitamin D should increase to 800 IU per day.