The Essential Elements of Vitamins for Men Over 50

You don't have to slow down because you're 50, but now is the time to maximize your nutrition. Here are the top five nutrients for men over 50, as well as how to include them into your daily routine.  Most men are deficient in at least one of them, although a multivitamin can help to compensate for some of these common dietary deficiencies.

1. B12 Vitamin for Energy

Vitamin B12 aids in the utilization of energy from protein and fat in diet, as well as the formation of red blood cells, which transport oxygen to cells and working muscles. The recommended vitamin B12 consumption does not vary after the age of 50, but the way your body processes it does. Natural vitamin B12 requires stomach acid to aid absorption, but stomach acid production slows with age, placing many older persons at risk for vitamin B12 deficiency, which can lead to nerve damage and slow you down.

After the age of 50, try receiving the majority of your vitamin B12 from dietary supplements and fortified meals, both of which use a synthetic form of the vitamin that does not require stomach acid for absorption.

2. Calcium to Strengthen Bones

When you think of calcium, you might think of osteoporosis, a disorder that renders bones more prone to fracture. And you might think of osteoporosis as a woman's condition when you think of it. That is not exactly correct. While women lose bone mass fast in their 50s, by 65 or 70, men and women are losing bone mass at the same pace, and calcium absorption diminishes in both sexes. Take in 1,000 milligrams of calcium every day to maintain bone health, which is around the amount contained in three servings of dairy foods. If you don't eat enough calcium-rich foods, consider taking a supplement to fulfill the recommended daily dose.

3. Vitamin D to Help Absorb Calcium

Vitamin D aids calcium absorption and regulates calcium transport into and out of your bones, and it is also important in skeletal muscle health. Furthermore, vitamin D promotes brain health as cognitive performance deteriorates with aging.

When the skin is exposed to bright summer sunshine, the body can produce vitamin D. Many people, however, avoid the sun due to fears about skin cancer and premature skin aging. Furthermore, the older you become, the less effective your skin is in producing vitamin D. You need 15 mcg of vitamin D each day, which is comparable to six 8-ounce glasses of fortified milk. Your vitamin D requirements rise as you become older. 

Other foods with vitamin D include salmon, tuna, and fortified eggs. Many people don’t get enough vitamin D from food and rely on dietary supplements to make up for the remainder.

4. Vitamin B6 to Aid in Fat, Carbohydrate, and Protein Metabolism
Vitamin B6 keeps your body functioning. It aids in the maintenance of your heart and the release of glucose—fuel for your cells—from the liver and muscles, allowing you to remain active. After the age of 50, vitamin B6 requirements increase significantly (from 1.3 mg to 1.7 mg). 3 Salmon is high in vitamin B6, and fortified breakfast cereal, potatoes, bananas, and pork are also good sources.

5. Digestive Fiber

Fiber does more than just keep your digestive system functioning properly. Dietary fiber is classified as one of two types by the United States Food and Drug Administration (FDA): naturally occurring fibers that are "intrinsic and intact" in plants, and synthetic or separated non-digestible soluble and insoluble carbohydrates. 

Natural fiber in meals may help reduce the risk of cardiovascular disease and obesity. Fiber also promotes sensations of fullness, which may aid with weight management.

Men over the age of 50 should strive for 28 grams of fiber each day. Include at least five servings of fruits and vegetables and three servings of whole grains in your diet to fulfill the recommended fiber intake. 

Foods that are naturally rich in fiber also supply many other nutrients, including carbohydrates for energy, vitamins, minerals, and phytonutrients, protective plant compounds.

Aside from Nutrients

While a well-balanced diet can assist encourage lifespan, good aging also includes maintaining an active lifestyle. Find and participate in activities that you enjoy, such as golf, swimming, tennis, or gym or at-home workouts.

Your physical health is important for health outcomes, but your mental health should not be overlooked. Make an effort to be social, to maintain a pleasant attitude, and to maintain your outlook. Instead of being afraid of aging, we should embrace it, and by approaching it with a positive attitude, you may increase your longevity and quality of life.