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

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

Vitamin A: 750 to 900 Retinol Equivalents (RE) – Vitamin A is essential for maintaining healthy vision, especially in low-light conditions, and supports the immune system. It also contributes to skin health and proper organ function. As men age, they may benefit from adequate vitamin A to help counteract age-related vision issues, such as macular degeneration.
Vitamin B₁(Thiamine): 1.0 to 1.2 mg – Thiamine plays a crucial role in energy metabolism by helping convert carbohydrates into energy. It also supports nerve function and cognitive health, which are particularly important as neurological health can decline with age.
Vitamin B₂ (Riboflavin): 1.3 to 1.6 mg – Riboflavin is vital for energy production and the metabolism of fats, proteins, and carbohydrates. It also helps maintain healthy skin and eyes. Adequate intake can promote better energy levels and overall health during the aging process.
Vitamin B₃ (Niacin): 16 to 16.2 mg – Niacin supports cardiovascular health by helping to regulate cholesterol levels and improve circulation. It also plays a role in converting food into energy and maintaining a healthy nervous system, which can help combat age-related cognitive decline.
Vitamin B₅ (Pantothenic Acid): 5 mg – Pantothenic acid is essential for synthesizing coenzyme A, which is involved in fatty acid metabolism and hormone production. It also contributes to reducing fatigue and maintaining energy levels, which can be beneficial for older adults.
Vitamin B₆ (Pyridoxine): 1.7 mg – Vitamin B₆ is important for protein metabolism and the synthesis of neurotransmitters, which helps regulate mood and cognitive function. This vitamin can also support immune health and cardiovascular health, both crucial for aging men.
Vitamin B₇ (Biotin): Approximately 40 mcg – Biotin contributes to the metabolism of carbohydrates, fats, and proteins. It is well known for promoting healthy hair, skin, and nails. Adequate biotin intake can be beneficial for maintaining overall physical appearance and health.
Vitamin B₉ (Folate): 330 to 400 mcg – Folate plays a critical role in DNA synthesis and cell division, key processes for tissue repair and growth. It may help protect against cognitive decline and supports overall heart health, which is increasingly important in older age.
Vitamin B₁₂ (Cobalamin): 2.4 to 4 mcg – Vitamin B₁₂ is essential for red blood cell formation, neurological function, and DNA synthesis. As absorption can decrease with age, it is crucial for older adults to ensure adequate B₁₂ levels to prevent anemia and neurological issues, often requiring fortified foods or supplements.
Vitamin C (Ascorbic Acid): 90 to 110 mg – This antioxidant is important for immune function, collagen synthesis, and wound healing. It also aids in iron absorption and has potential benefits in reducing the risk of chronic diseases. Adequate vitamin C intake can help bolster the immune system during a time when susceptibility to infections may increase.
Vitamin D: 15 to 20 mcg – Vitamin D is vital for maintaining calcium levels, promoting bone health, and supporting immune function. Many older adults are at risk for vitamin D deficiency due to limited sun exposure and may benefit from supplementation to prevent osteoporosis and improve overall well-being.
Vitamin E: 11 to 15 mg α-TE (alpha-tocopherol equivalents) – Vitamin E acts as a powerful antioxidant, helping to protect cells from oxidative damage. It supports immune function and skin health and may play a role in reducing the risk of age-related cognitive decline.
Vitamin K: 70 to 120 mcg – Vitamin K is crucial for proper blood clotting and bone metabolism. It helps the body utilize calcium effectively, which is essential for maintaining bone density and reducing the risk of fractures, a significant concern as men age.

These vitamin recommendations aim to support the health and quality of life of men over 70 years old, helping to mitigate age-related health issues and promote overall vitality. A balanced diet rich in fruits, vegetables, whole grains, lean proteins, and healthy fats is essential for meeting these nutritional guidelines and maintaining optimal health in later years. Regular medical check-ups and consultations about nutrition can also help ensure that any potential deficiencies are addressed promptly.

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;