The nutrients required to fuel your body 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.
10 Important Vitamins and Minerals for Men
There are a number of important vitamins and minerals for men over 50 that they need to keep their bodies healthy and strong. All older men should make sure to get plenty of:
- Calcium. supports bone health. After age 70, the calcium needs of men increase to 1,200 mg per day, a 20 percent increase from the 1,000 mg goal they had for most of adulthood.
- Vitamin D helps the body absorb calcium. Both men and women over 70 need 800 IU (20 mcg) of vitamin D, up from 600 IU (15 mcg) that is recommended for all people ages 2 to 70.
- Vitamin B6 is important for energy metabolism and normal red blood cell formation. After age 50, vitamin B6 needs of men increase by about 30%. Aim for 1.7 mg per day.
- Vitamin B12 is essential for healthy cells and energy metabolism. The body loses its ability to absorb vitamin B12 as we get older, so preventing a B12 deficiency is important. We need 2.4 mcg of B12 per day.
- Thiamin (vitamin B1) plays a role in energy metabolism and supports normal heart function. Adult men need 1.2 mg of vitamin B1 per day.
- Vitamin E is an important antioxidant. Most people need 15 mg per day, but some research suggests higher amounts of vitamin E may be needed for older adults.
- Vitamin A plays a role in immune system support. Beta carotene, a type of vitamin A, is important to help support vision. Men need 900 mcg per day of vitamin A.
- Potassium is an essential mineral for heart health that contributes to the maintenance of normal blood pressure already within a normal range. Men should shoot for about 3,400 mg per day.
- Magnesium is another key mineral for heart health. It’s also important for bone health and muscle health. Older adults are less likely to get enough of this essential nutrient. A daily goal for men ages 50 and older is 420 mg.
- Choline is an essential vitamin that’s often lacking in men’s diets. Getting enough of this nutrient is important for liver health. A good daily goal is 550 mg.
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.
Choosing BOOST® to help meet your Nutritional Needs
Supplemental nutritional drinks such as BOOST® help give you the protein, vitamins and minerals you 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 and vitamins D, E and A.
Talk to your doctor or dietitian about which BOOST® products may be right for you.