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- Home
- Vitamins & Supplements
- Supplements - Target Groups
- Seniors (51 - 70 years old)
As we age, the need for vitamins and minerals changes. This means that adapted advice also applies to the vitamins and minerals we need. Sometimes it is necessary to take something extra. If you are a woman over 50, for example, you need extra vitamin D and the amount of calcium you need daily is greater. Healthy aging, therefore, means paying extra attention to vitamins and minerals.
Extra vitamin D
Vitamin D is produced in the skin under the influence of sunlight. Research shows that the skin produces less and less vitamin D as we age.
All women over 50 need an extra 10 micrograms of vitamin D daily. This does not yet apply to men unless they have dark skin or do not get outside enough. Men over the age of 70 do need extra vitamin D.
Vitamin B12
As we age, stomach acid production can decrease. Another substance that is necessary to absorb vitamin B12 is also produced less and less. As a result, vitamin B12 is sometimes less well absorbed in the body and as a result, there is a greater chance of a vitamin B12 deficiency. Medication use (insert information sheet) can also influence the absorption of vitamin B12.
Multivitamin for over 50s
Eating healthy and varied food every day is quite a challenge. Recent research by the RIVM shows that men between the ages of 51 and 79 eat an average of 154 grams of vegetables. Women are doing less well, they eat 150 grams. This means that they do not reach the recommended amount of 250 grams of vegetables. If you eat less healthy or varied food for a long time, it is possible to develop a vitamin deficiency.
Vitamins and minerals for men and women
Vitamin a Men Women
A (mcg RE / day) 900 700
B1 (mg / day) 1.1b 1.1b
B2 (mg / day) 1.5 1.1
B3 (mg NE / day) 17 13
B5 (mg / day) 5 5
B6 (mg / day) 1.8 1.5
B8 (mcg / day) 40 40
B11, folic acid (mcg / day) 300 300
B12 (mcg / day) 2.8 2.8
C (mg / day) 75 75
D c (mcg / day) 10d 10c
E (αTE / day) 10 8
K (mcg / day) 120 90
a Units expressed in milligrams (mg) or micrograms (mcg), RE = retinol units, NE = nicotinic acid equivalents, αTE / day = alpha tocopherol units.
b An adequate intake has been established for thiamine for the age category 51-70 years.
c For women over 50 years of age, supplementation of 10 mcg per day is required. Men with a dark skin color or who do not go outside enough, supplementation of 10 mcg per day is necessary.
Mineral a Men Women
Calcium (mg / day) 950 1100
Magnesium (mg / day) 350 280
Potassium (mg / day) 3500 3100
Phosphorus (mg / day) 600 600
Iron (mg / day) 9 9b
Zinc (mg / day) 9 7
Copper (mg / day) 0.9 0.9
Iodine (mcg / day) 150 150
Selenium (mcg / day) 60 50
Chromium (mcg / day) 30 20
Manganese (mg / day) 3.0 3.0
Fluorine (mg / day) 3.4 2.9
Molybdenum (mcg / day) 65 65
a Units expressed in milligrams (mg) and micrograms (mcg)
b For women who are still menstruating: 15 mcg