Nutrient checklist for people over 50

How much calcium do you need each day? What about iron? Vitamin C? Zinc? Trying to make sense of your nutrition requirements can be confusing. Use the chart below as a simple reference for adults over 50. Each essential nutrient is followed by its dietary reference intake (DRI), a new term that combines all the previous measures into one recommendation of daily consumption.

Nutrient Men Women
Calcium 1,200 milligrams 1,200 milligrams*
Folate (folic acid) 400 micrograms 400 micrograms
Iodine 150 micrograms 150 micrograms
Iron 8 milligrams 8 milligrams
Magnesium 420 milligrams 320 milligrams
Niacin 16 milligrams 14 milligrams
Phosphorus 700 milligrams 700 milligrams
Riboflavin 1.3 milligrams 1.1 milligrams
Selenuim 55 micrograms 55 micrograms
Thiamin 1.2 milligrams 1.1 milligrams
Vitamin A 900 micrograms 700 micrograms
Vitamin B6 1.7 milligrams 1.5 milligrams
Vitamin C 90 milligrams 70 milligrams
Vitamin D 10 micrograms (over age 70, 15 micrograms) 10 micrograms (over age 70, 15 micrograms)
Vitamin E 15 milligrams 15 milligrams
Vitamin K 120 milligrams 90 milligrams
Zinc 11 milligrams 8 milligrams


Source: National Academy of Sciences - Food and Nutrition Board, 2002.
*The American College of Obstetricians and Gynecologists recommends 1,500 milligrams of calcium per day for postmenopausal women who are not being treated with estrogen.