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

The recommended daily intake of dietary minerals for men aged 51 to 70 years is essential for maintaining overall health, supporting metabolic processes, and mitigating the effects of aging. As the body undergoes various changes during this phase of life, ensuring adequate mineral intake becomes increasingly important. According to dietary guidelines, the following mineral intakes are recommended for this age group:

Potassium: 3,500 to 4,700 milligrams (mg) per day. Potassium is crucial for maintaining healthy blood pressure, muscle contractions, and nerve function. Adequate potassium consumption can help mitigate the risk of stroke and cardiovascular disease, which can become more common with age. Excellent dietary sources include fruits like bananas and oranges, vegetables such as spinach and sweet potatoes, beans, and whole grains. Aiming for a diet rich in these foods can support heart health and overall well-being.
Calcium: 950 to 1,200 mg per day. Calcium is vital for maintaining bone health and preventing osteoporosis, a condition that increases the risk of fractures in older adults. Strong bones rely on adequate calcium intake, especially as bone density tends to decrease with age. Good sources of calcium include dairy products like milk, yogurt, and cheese, as well as fortified plant-based milk alternatives, leafy greens such as kale and swiss chard, and fish with edible bones, like sardines.
Phosphorus: 520 to 700 mg per day. Phosphorus works alongside calcium to support bone health and is also essential for energy production and the formation of DNA and cellular membranes. Foods rich in phosphorus include meats, poultry, fish, dairy products, nuts, and legumes. Ensuring sufficient phosphorus intake helps maintain healthy bones and cellular function.
Magnesium: 350 to 420 mg per day. Magnesium is involved in numerous bodily functions, including muscle and nerve function, blood sugar regulation, and maintaining a steady heartbeat. It also plays a role in bone health. Foods high in magnesium include whole grains, nuts (especially almonds), seeds (like pumpkin seeds), green leafy vegetables, and legumes. Maintaining adequate magnesium levels can also support mood and reduce the risk of chronic diseases.
Iron: 8 to 9 mg per day. Iron is essential for the production of hemoglobin, which transports oxygen in the blood. While the body’s iron needs may decrease slightly as men age, it’s still important to ensure adequate intake to prevent anemia. Rich dietary sources of iron include lean meats, poultry, fish, lentils, beans, and fortified cereals. Consuming vitamin C-rich foods alongside iron sources can enhance absorption, particularly of plant-based iron.
Zinc: 11 to 12.4 mg per day. Zinc is important for immune function, wound healing, and maintaining taste and smell perception. As men age, the immune system can become less efficient, making zinc an important mineral for supporting health. Foods rich in zinc include meats, shellfish (especially oysters), nuts, seeds, and dairy products.
Copper: 900 micrograms (mcg) per day. Copper is vital for iron metabolism, forming red blood cells, and maintaining healthy connective tissues and immune function. Good sources of copper include shellfish, whole grains, beans, nuts, and organ meats.
Iodine: 150 mcg per day. Iodine is essential for the production of thyroid hormones, which regulate metabolism and energy levels. Adequate iodine can be obtained through iodized salt, dairy products, seafood, and certain baked goods.
Selenium: 90 mcg per day. Selenium is an antioxidant that plays a role in protecting cells from damage and supporting immune function. It is also involved in thyroid hormone metabolism. Dietary sources include Brazil nuts, seafood, meats, and whole grains, making it relatively easy to meet daily requirements.
Fluorine: 3.7 mg per day. Fluorine is important for dental health, helping to strengthen tooth enamel and reduce the risk of cavities. Adequate fluoride intake can be achieved through fluoridated drinking water and dental care products.
Manganese: 2.3 to 3 mg per day. Manganese is involved in bone formation, metabolism, and antioxidant defense. Foods rich in manganese include whole grains, nuts, leafy vegetables, and tea.
Molybdenum: 65 mcg per day. Molybdenum plays a role in the function of certain enzymes that help metabolize sulfur-containing amino acids. Good sources include legumes, grains, nuts, and leafy green vegetables.

For men aged 51 to 70, maintaining a balanced and varied diet is essential to meet these mineral recommendations. A nutrient-rich diet not only supports overall health but can also help prevent chronic conditions, enhance quality of life, and promote long-term wellness. Regularly incorporating a diverse array of whole foods is key to achieving these nutritional goals.

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;