The recommended daily intake for some of the dietary minerals for women 51 – 70 years

Recommended Daily Intake of Dietary Minerals for Women Aged 51-70

As women enter the age range of 51 to 70, they undergo significant physiological changes, particularly related to menopause and aging. This stage requires careful attention to nutritional needs in order to support bone health, manage the risk of chronic diseases, and maintain overall wellness. Below are the recommended daily intake levels for essential dietary minerals for women in this age group:

Potassium: 3500 – 4700 mg
- Potassium is vital for maintaining proper fluid balance, healthy blood pressure, and cardiovascular function. It supports muscles and nerve health, helping to prevent issues such as muscle cramps and hypertension. Foods rich in potassium include bananas, oranges, spinach, sweet potatoes, and legumes, making it essential for maintaining heart health as women age.
Calcium: 950 – 1200 mg
- Adequate calcium is crucial for preserving bone density, especially as the risk of osteoporosis increases post-menopause. Calcium plays a key role in maintaining strong bones and supporting muscle function. Women aged 51-70 should prioritize dietary sources such as dairy products, leafy greens, and fortified foods to meet their calcium requirements and promote skeletal health.
Phosphorus: 520 – 700 mg
- Phosphorus works hand-in-hand with calcium to build and maintain bone strength and is essential for energy production. It is a component of DNA and ATP, crucial for energy transfer within cells. Good dietary sources of phosphorus include meat, fish, dairy products, nuts, and legumes.
Magnesium: 300 – 320 mg
- Magnesium is important for bone health, muscle function, and nerve transmission. It also plays a significant role in regulating blood pressure and reducing inflammation, factors that are particularly relevant for women as they age. Sources of magnesium include whole grains, nuts, seeds, dark chocolate, and green leafy vegetables.
Iron: 8 mg
- Iron needs decrease after menopause due to the cessation of menstruation. While maintaining adequate iron levels remains important for energy and vitality, post-menopausal women typically require less than during their reproductive years. Good sources of iron include lean meats, beans, lentils, and fortified cereals.
Zinc: 8 – 9.5 mg
- Zinc is essential for immune function, wound healing, and DNA synthesis. It plays a significant role in maintaining skin health and hormone regulation, which are pertinent for aging women. Foods rich in zinc include oysters, red meat, poultry, beans, and nuts, making it an important mineral for supporting overall health during this stage of life.
Copper: 900 mcg
- Copper is crucial for iron metabolism, collagen formation, and maintaining a healthy immune system. It contributes to the production of neurotransmitters and supports cardiovascular health. Good sources of copper include shellfish, nuts, seeds, whole grains, and organ meats.
Iodine: 150 mcg
- Iodine is vital for the production of thyroid hormones, which regulate metabolism, energy levels, and overall hormonal balance. Consuming adequate iodine is important as women may experience shifts in thyroid function as they age. Iodized salt, seafood, dairy products, and certain grains are rich sources of iodine.
Selenium: 55 – 75 mcg
- Selenium is an essential trace mineral known for its antioxidant properties, helping to protect cells from damage. It supports immune health and thyroid function, both critical areas as women age. Sources of selenium include Brazil nuts, fish, eggs, and whole grains.
Fluorine: 3.2 mg
- Fluoride is important for maintaining strong dental health, helping to prevent cavities and support the integrity of tooth enamel. It can also have a beneficial effect on bone density. Fluoride is naturally present in certain foods and drinking water and is often added to dental products.
Manganese: 1.8 – 3 mg
- Manganese plays a role in bone formation, metabolism, and antioxidant defense. It helps protect cells from oxidative stress and is involved in reducing inflammation. Whole grains, nuts, leafy vegetables, and tea are good sources of manganese, contributing to overall health.
Molybdenum: 65 mcg
- Molybdenum is needed in trace amounts but is essential for certain enzymatic functions, particularly those involved in the metabolism of sulfur-containing amino acids and drugs. It supports detoxification processes in the body. Molybdenum can be obtained from legumes, grains, and nuts.

For women aged 51 to 70, prioritizing a diet that meets these recommended dietary mineral intakes is essential to support their health, mitigate the risk of chronic disease, maintain mobility, and enhance quality of life as they navigate this transitional life stage.

Data from: 1.Tervise Arengu Instituut. toitumine@tai.ee; 2.Office of Disease Prevention and Health Promotion (ODPH), Table E3.1.A4. Nutritional goals for each age/sex group used in assessing adequacy of USDA Food Patterns at various calorie levels;