Recommended daily intake of essential vitamins for women over 70 years of age

For women aged 70 years and older, the recommended daily intake of essential vitamins is as follows:

Vitamin K: 60 to 95 mcg

Vitamin A: 650 to 700 Retinol Equivalents (RE) – Vitamin A is vital for eye health, particularly for preventing age-related macular degeneration, a leading cause of vision loss in older adults. It also supports immune function and skin integrity. Women should aim to acquire this vitamin from food sources such as carrots, sweet potatoes, leafy greens, and fortified dairy products while being mindful of the risks associated with excessive supplementation.

Vitamin B₁ (Thiamine): 0.8 to 1.1 mg – Thiamine is instrumental in energy metabolism and proper nervous system function. For older women, adequate thiamine intake is essential for maintaining cognitive function and overall energy levels. Good sources include whole grains, legumes, and nuts, which can help mitigate the fatigue and cognitive decline sometimes observed in this age group.

Vitamin B₂ (Riboflavin): 1.1 to 1.6 mg – Riboflavin aids in energy production and the metabolism of fats, proteins, and carbohydrates. It also possesses antioxidant properties, which can help combat oxidative stress and reduce the risk of chronic diseases. Foods rich in riboflavin include dairy products, eggs, lean meats, and green vegetables, all of which can contribute to a balanced diet.

Vitamin B₃ (Niacin): 13.1 to 14 mg – Niacin supports energy metabolism and is important for maintaining healthy cholesterol levels, which is vital for heart health as women age. Additionally, niacin can help with skin health and may have positive effects on mood and cognitive function. Dietary sources include poultry, fish, legumes, and whole grains.

Vitamin B₅ (Pantothenic Acid): 5 mg – Pantothenic acid is necessary for synthesizing coenzyme A, crucial for fatty acid metabolism. It also supports hormone production and helps combat stress and fatigue. Women can obtain B₅ from a variety of foods, including avocados, eggs, sweet potatoes, and whole grains, helping to maintain energy levels throughout the day.

Vitamin B₆ (Pyridoxine): 1.5 to 1.6 mg – Vitamin B₆ is essential for amino acid metabolism and the production of neurotransmitters, which are crucial for mood regulation and cognitive health. Adequate intake can play a role in preventing cognitive decline and maintaining emotional well-being. Rich sources of B₆ include bananas, chicken, fish, potatoes, and fortified cereals.

Vitamin B₇(Biotin): Approximately 40 mcg – Biotin is important for metabolizing carbohydrates, fats, and proteins, and is widely recognized for promoting healthy hair, skin, and nails. For women over 70, maintaining biotin levels through dietary sources such as eggs, nuts, and certain vegetables can support overall health and cosmetic appearance.

Vitamin B₉ (Folate): 330 to 400 mcg – Folate is crucial for DNA synthesis, cell division, and supporting cardiovascular health. It can also aid in maintaining cognitive function by assisting in the production of neurotransmitters. Dark leafy greens, legumes, fortified cereals, and citrus fruits are excellent sources of folate, helping to reduce the risk of chronic diseases in older women.

Vitamin B₁₂(Cobalamin): 2.4 to 4 mcg – Vitamin B₁₂ is essential for red blood cell formation and maintaining healthy nerve function. Absorption can decrease with age due to digestive changes, making it important for women over 70 to monitor their intake and consider fortified foods or supplements. Sources include meat, fish, dairy products, and fortified cereals.

Vitamin C (Ascorbic Acid): 75 to 95 mg – Vitamin C is a powerful antioxidant that supports immune health, enhances iron absorption, and is critical for collagen synthesis, which helps maintain skin elasticity and joint health. A diet rich in fruits and vegetables, particularly citrus fruits, berries, and bell peppers, can help meet vitamin C requirements.

Vitamin D: 15 to 20 mcg – Vitamin D is crucial for calcium absorption and bone health, which is particularly important for preventing osteoporosis in older women. Adequate vitamin D levels have also been linked to improved mood and cognitive function. Since the ability to synthesize vitamin D from sunlight decreases with age, dietary sources include fatty fish, fortified dairy, and supplements may be necessary.

Vitamin E: 9 to 15 mg α-TE (alpha-tocopherol equivalents) – Vitamin E functions as an antioxidant, protecting cells from oxidative damage and supporting immune function. It may also have a role in reducing the risk of chronic diseases associated with aging. Foods high in vitamin E include nuts, seeds, and green leafy vegetables, which can enhance overall health.

Vitamin K: 60 to 95 mcg— Vitamin K is crucial for blood clotting and bone metabolism, helping to maintain bone strength and prevent fractures. It works synergistically with vitamin D to enhance calcium utilization in the body. This is especially important for women as they transition into middle age and seek to maintain bone health.

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;