19 Feb 2022

A Guide to Vitamins and Minerals for Older Adults

Our nutritional needs change as we get older. Keeping our body active and properly fueled takes some effort, of course, but learning about the different vitamins and minerals you need shouldn’t require a nutrition degree!


Thankfully, you know you’re getting essential nutrients you need every time you open a bottle of BOOST® nutritional drink. But what do all those vitamins and minerals actually do? And how do you know if you’re getting enough? The handy guide below helps explain just how important each nutrient is, how much you need and where you can get it.


Man Pours BOOST into Glass


Know Your Nutrients: Vitamins and Minerals Chart



Good For Helping with…

Daily Goals for Adults Over 50

Food Sources


Bone health, muscle movement

Women (51+): 1,200 mg

Men (51-70): 1,000 mg

Men (71+):
1,200 mg

Milk, yogurt, sardines, broccoli, kale

Vitamin D

Bone health, immune function

Adults (19-70): 15 mcg/600 IU

Adults (71+):
20 mcg/800 IU

Salmon, tuna, mackerel, vitamin D-fortified milk

Thiamin (Vitamin B1)

Converting foods you eat into energy for the body; heart health

Women: 1.1 mg

Men: 1.2 mg

Whole grains, meat, fish

Riboflavin (Vitamin B2)

Converting foods you eat into energy for the body

Women: 1.1 mg

Men: 1.3 mg

Eggs, meat, milk

Niacin (Vitamin B3)

Converting foods you eat into energy for the body

Women: 14 mg

Men: 16 mg

Chicken, beef, fish, breakfast cereal, fortified foods

Folate (Vitamin B9)

Making DNA; normal function of your cells

400 mcg

Enriched bread, asparagus, brussels sprouts, spinach, oranges/orange juice, peanuts, kidney beans

Vitamin A

Normal vision

Women: 700 mcg

Men: 900 mcg

Milk, carrots, mango, squash, spinach, kale

Vitamin E

Immune function, antioxidant support

15 mg

Sunflower oil, almonds, peanuts, sunflower seeds, wheat germ

Vitamin B6

Converting foods you eat into energy for the body

Women: 1.5 mg

Men: 1.7 mg

Chicken, fish, potatoes

Vitamin B12

Energy metabolism; red blood cell formation

2.4 mcg

Fish, meat, poultry, eggs, dairy, fortified foods

Vitamin C

Immune system health; collagen synthesis; antioxidant support

Women: 75 mg

Men: 90 mg

Oranges, kiwifruit, strawberries, bell peppers, broccoli, fortified foods


Hair and skin health

30 mcg

Salmon, eggs


Normal liver function

Women: 425 mg

Men: 550 mg

Eggs, chicken, beef, milk, broccoli


Muscle function, heart health, bone health

310-320 mg

Men: 400-420 mg

Beans, nuts, whole grains, milk, fortified foods


Normal thyroid function

150 mcg

Iodized salt, shrimp, seaweed, milk


Carrying oxygen in the blood ;immune support

8 mg

Beef, chicken, seafood, beans, lentils, spinach, fortified foods


Heart health

2,600 mg

Men: 3,400 mg

Potatoes, dried apricots, prunes, milk, lentils, nuts


Normal thyroid function

55 mcg

Seafood, meat, chicken, eggs, bread


Immune support; hair and skin health

Women: 8 mg

Men: 11 mg

Oysters, crab, lobster, beef, fortified foods


BOOST® Nutritional Drinks for Your Wellness Goals


Whatever your nutritional goals, there’s a BOOST® product that may be right for you:

  • BOOST® nutritional drinks contains up to 27 vitamins and minerals per serving, including calcium and vitamin D to help support strong bones, and B-vitamins to help convert food to energy.
  • Look for the Immune Support shield on BOOST® products, as those contain key nutrients for immune support, including vitamins C and D, zinc, iron and selenium.  


There are a wide variety of BOOST® nutritional products to help meet your nutritional needs and wellness goals. Talk to your doctor or dietitian about which products may be right for you. You can find them in your neighborhood grocery store or pharmacy, or shop for them online at BOOST.com.

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