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

Nutrient	Good For Helping with…	Daily Goals for Adults Over 50	Food Sources
Calcium	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
Biotin	Hair and skin health	30 mcg	Salmon, eggs
Choline	Normal liver function	Women: 425 mg Men: 550 mg	Eggs, chicken, beef, milk, broccoli
Magnesium	Muscle function, heart health, bone health	Women: 310-320 mg Men: 400-420 mg	Beans, nuts, whole grains, milk, fortified foods
Iodine	Normal thyroid function	150 mcg	Iodized salt, shrimp, seaweed, milk
Iron	Carrying oxygen in the blood ;immune support	8 mg	Beef, chicken, seafood, beans, lentils, spinach, fortified foods
Potassium	Heart health	Women: 2,600 mg Men: 3,400 mg	Potatoes, dried apricots, prunes, milk, lentils, nuts
Selenium	Normal thyroid function	55 mcg	Seafood, meat, chicken, eggs, bread
Zinc	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.