18 Apr 2022

The Best Vitamins for Men Over 50

Key Takeaways

As men get older, calorie needs may decrease, but vitamin and mineral needs often stay the same or increase, making nutrient-dense foods and drinks especially important.
Key nutrients for men over 50 include calcium, vitamin D, vitamin B6, vitamin B12, thiamin, vitamin E, vitamin A, potassium, magnesium and choline.
Many men can meet their needs through a balanced diet, but supplements or nutritional drinks may help fill gaps when food alone is not enough, with guidance from a healthcare professional.

The nutrients required to fuel your body can change over time. As men get older, calorie needs decrease, but our vitamin and mineral needs tend to stay about the same. (In some cases, they might even increase!). With fewer calories needed but more nutrients to focus on, it becomes increasingly important to squeeze more nutrition out of every bite and sip.

man thoughtful looking at window

Should Men Over 50 Take Vitamins?

Not necessarily—but they can be helpful.²

As caloric needs decrease and nutrient needs stay the same or even increase, it can be harder to get everything your body needs from food alone.

That’s where vitamins or supplements may play a role—helping fill in nutritional gaps when your diet falls short.

That said, vitamins aren’t a one-size-fits-all solution. Many men over 50 can meet their needs through a balanced diet. But if you’re not consistently getting enough key nutrients, have dietary restrictions, or have trouble absorbing certain vitamins, a supplement may help support your overall health.

The best approach? Focus on getting as much nutrition as possible from whole foods first, then use supplements as needed—with guidance from a healthcare professional. Nutritional drinks like BOOST® Original or BOOST® High Protein can also be a convenient way to help supplement protein, vitamins and minerals when men over 50 aren’t getting enough through food alone.

What Vitamins and Minerals Should Men Over 50 Take?

There are many important vitamins and minerals for men over 50 that they need to keep their bodies healthy and strong.

Use the table below to quickly compare recommended daily intake levels for key vitamins and minerals for men aged 51 and older.

Nutrient	Men aged 51+	Why it matters
Calcium	1,000 mg per day for aged 51-70, 1,200 mg per day for aged 71+	Supports bone health and strong teeth.
Vitamin D	15 mcg (600 IU) per day for aged 51-70, 20 mcg (800 IU) per day for aged 71+	Helps the body absorb calcium.
Vitamin B6	1.7 mg per day	Supports energy metabolism and normal red blood cell formation.
Vitamin B12	2.4 mcg per day	Supports healthy cells and energy metabolism.
Thiamin (Vitamin B1)	1.2 mg per day	Supports energy metabolism and normal cell function.
Vitamin E	15 mg per day	Acts as an important antioxidant.
Vitamin A	900 mcg RAE per day	Supports immune function, vision, and organ function.
Potassium	About 3,400 mg per day	Supports heart health, kidney function, muscle movement, and nerve signaling.
Magnesium	420 mg per day	Supports blood pressure, blood sugar, nerve function, muscles, protein building, and bone health.
Choline	550 mg per day	Supports brain, nervous system, muscle control, and liver health.

Older men should make sure they get plenty of:

Calcium is a mineral that supports bone health and strong teeth. Men aged 51-70 need 1,000mg of calcium per day, while men aged 71+ should have 1,200mg per day.²
Vitamin D helps the body absorb calcium. Men aged 51-70 need at least 15mcg (600 IU) of vitamin D per day.2 Men aged 70+ should have a minimum of 20 mcg (800 IU) per day.2 Don’t exceed more than 100 mcg (4,000 IU) of vitamin D in a day.²
Vitamin B6 is important for energy metabolism and normal red blood cell formation. Men over 50 need 1.7 mg of vitamin B6 per day.²
Vitamin B12 is essential for healthy cells and energy metabolism. Older adults are more likely to be vitamin B12 deficient.4 Men over 50 need 2.4mcg of vitamin B12 per day.²
Thiamin (vitamin B1) plays a role in energy metabolism and supports normal cell function. Adult men need 1.2 mg of vitamin B1 per day.²
Vitamin E is an important antioxidant. Men over 50 need 15 mg of vitamin E per day.²
Vitamin A plays a role in immune system and vision support. It also helps your lungs, heart and organs function.7 Men 50+ need 900 mcg Retinal Activity Equivalents (RAE) per day of vitamin A.²
Potassium is an essential mineral for heart health, kidney function, muscle movement and sending signals between nerves and muscles. . Men 50+ should shoot for about 3,400 mg per day.²
Magnesium is another key mineral for blood pressure, blood sugar, and nerve function. It also helps regulate muscles and build protein.9 It’s also important for bone health and muscle health. Older adults are less likely to get enough of this essential nutrient.9 A daily goal for men aged 50 and older is 420 mg of magnesium.⁹
Choline is an essential vitamin that helps your brain and nervous system manage mood, memory and muscle control. . Getting enough of this nutrient is also important for liver health.10 A good daily goal for men 50+is 550 mg.¹⁰

In addition to vitamins & minerals, protein is an essential nutrient for everyday muscle health. Determine your estimated daily protein needs with this protein calculator tool.

How BOOST® Can Help Men 50+ Meet Their Nutritional Needs

Supplemental nutritional drinks such as BOOST® can help men over 50 get additional protein, vitamins and minerals they need as a convenient nutrient-packed snack or a complement to a meal. BOOST® Nutritional Drinks, including BOOST® High Protein, BOOST® Original and BOOST Plus® contain key vitamins and minerals that some men fall short of meeting through diet alone, including:

Calcium
Magnesium
Choline
Potassium
Vitamins D, E and A

Talk to your doctor or dietitian about which BOOST® products may be right for you.

Ready to add more nutrition to your day? Explore BOOST® Original and BOOST® High Protein nutritional drinks to help support your daily protein, vitamin and mineral needs.