Recommended daily intake of essential vitamins for men 51 – 70 years

For men aged 51 to 70 years, the recommended daily intake of essential vitamins is as follows:

Vitamin A: 800 to 900 Retinol Equivalents (RE) – Vitamin A is vital for maintaining healthy vision, particularly for night vision, and supports immune function. It also plays a key role in skin health and the maintenance of mucous membranes, which can become more vulnerable with age.
Vitamin B₁ (Thiamine): 1.0 to 1.2 mg – Thiamine is essential for energy metabolism, especially for converting carbohydrates into glucose, which is crucial for maintaining energy levels. It also supports cognitive function and helps in maintaining a healthy nervous system, which is important as aging can affect neurological health.
Vitamin B₂ (Riboflavin): 1.3 to 1.6 mg – Riboflavin contributes to energy production and is important for the maintenance of healthy skin, eyes, and nerve functions. Additionally, it assists in the metabolism of fats and helps to provide a glowing complexion, which can support confidence in older age.
Vitamin B₃ (Niacin): 16 to 16.5 mg – Niacin is important for overall health, aiding in cholesterol management and supporting digestive health. It also plays a role in mental health by aiding in the production of neurotransmitters, which are crucial for mood regulation.
Vitamin B₅ (Pantothenic Acid): 5 mg – Pantothenic acid helps in the synthesis of coenzyme A, crucial for fatty acid metabolism and hormone production. It can also help reduce fatigue and support overall energy levels, which can be beneficial during this life stage.
Vitamin B₆ (Pyridoxine): 1.7 to 1.8 mg – Vitamin B₆ plays a significant role in protein metabolism and the synthesis of neurotransmitters. It is important for cognitive health and may help alleviate symptoms of depression. Adequate intake can also contribute to heart health by helping to maintain healthy homocysteine levels.
Vitamin B₇ (Biotin): Approximately 40 mcg – Biotin is essential for the metabolism of carbohydrates, fats, and proteins. It promotes healthy hair, skin, and nails. As men age, maintaining these aspects of health can contribute to a positive self-image.
Vitamin B₉ (Folate): 330 to 400 mcg – Folate is crucial for DNA synthesis and repair, cell division, and proper brain function. Adequate folate intake may help protect against cognitive decline and support emotional health, which can be particularly beneficial as men age.
Vitamin B₁₂ (Cobalamin): 2.4 to 4 mcg – Vitamin B₁₂ is essential for red blood cell formation and neurological function. As absorption can decrease with age, it’s important for older men to ensure they meet their B₁₂ needs, as deficiency can lead to anemia, fatigue, and neurological issues.
Vitamin C (Ascorbic Acid): 90 to 110 mg – Vitamin C is a powerful antioxidant that boosts immune function, supports collagen production, and aids in wound healing. It also enhances iron absorption and may contribute to reducing the risk of chronic diseases associated with aging.
Vitamin D: 10 to 15 mcg – Vitamin D is critical for calcium absorption, bone health, and muscle function. Deficiency is common in older adults, and adequate levels can help in preventing osteoporosis and maintaining a healthy immune system.
Vitamin E: 11 to 15 mg α-TE (alpha-tocopherol equivalents) – As an antioxidant, vitamin E protects cells from oxidative stress, supports immune function, and maintains skin health. It may also play a role in cognitive health, helping to reduce the risk of age-related cognitive decline.
Vitamin K: 70 to 120 mcg – Vitamin K is important for blood clotting and bone health by regulating calcium levels in the bones and blood. Adequate intake may help prevent osteoporosis and cardiovascular disease, which are of increasing concern as men age.

These vitamin recommendations are designed to support the health and well-being of men during the 51 to 70 age range, as they navigate physical changes and health challenges. A balanced diet that includes a variety of nutrient-dense foods—such as leafy greens, fruits, whole grains, lean proteins, and healthy fats—will help men meet these nutritional guidelines and promote overall wellness as they age.

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;