Necessary Nutrients

Boosting vitamin and mineral intake can help you stay healthy and active.




As we age and our bodies change, so, too, do our nutritional needs. The one-size-fits-all multivitamin you might have been taking for much of your life may no longer be supplying an adequate dose of some vitamins and minerals, while giving you more than you now need of others.

“While supplements are no substitute for eating nutritious food, sometimes the nutrients you receive from diet alone may not be enough,” says Julene Stassou, a Waldwick-based registered dietitian “This is especially true as we age. Always consult your doctor and pharmacist before taking any vitamin or mineral supplements, as they may interact with medications you’re taking.”

According to the National Institute on Aging, a division of the National Institutes of Health, an adequate intake of the following vitamins and minerals is essential to maintaining good health in people age 50 and older.

VITAMIN B6

Why you need it: B6 is essential for the brain and is needed to maintain healthy nervous and immune systems. It helps the body produce another important B vitamin, niacin, and the neurotransmitter serotonin. It also helps to regulate blood sugar levels. Those with kidney disease may have a higher risk for B6 deficiency.

Recommended dose: Men need 1.7 mg every day. Women need 1.5 mg every day. Get it naturally: You can get vitamin B6 from fortified cereals, whole grains, organ meats like liver, poultry, chickpeas, bananas and fortified soy-based meat substitutes.

VITAMIN B12

Why you need it: B12 is vital for manufacturing red blood cells and DNA, and for maintaining healthy nerve cells. Recommended dose: Men and women need 2.4 mcg every day. Some people over age 50 have trouble absorbing the B12 found naturally in foods, so even if your diet contains enough, ask your doctor whether you should take it in supplement form. Get it naturally: You can get B12 from fortified cereals, meat, fish, poultry and milk.

VITAMIN D

Why you need it: Vitamin D helps maintain bone strength and density and helps to protect you from chronic diseases, including multiple sclerosis, rheumatoid arthritis and autoimmune diseases. Vitamin D deficiency has been linked to increased risk of falling and seasonal affective disorder (SAD). The body produces its own vitamin D from exposure to sunlight. As older people tend to be less active outdoors, their risk for deficiency increases significantly.

Recommended dose: People age 50 to 70 need at least 600 IU, but not more than 4,000 IU daily. People age 70 and above need at least 800 IU, but not more than 4,000 IU.

Get it naturally: You can get vitamin D from fatty fish, fish-liver oils, fortified cereals and fortified milk products.

CALCIUM

Why you need it: Although this mineral is most closely associated with strong bones and teeth, calcium plays many other roles in the body. People tend to consume less of it through their diet as they get older. If your body doesn’t get the calcium it needs from outside sources, it will “steal” it from your bones, causing brittleness and fragility. Recommended dose: Women 51 and older should consume 1,200 mg daily; men 51 to 70 1,000 mg daily, and men 71 and older 1,200 mg daily.

Get it naturally: You can get calcium from milk and dairy products, tofu, dark green vegetables (especially kale and broccoli), soybeans, canned fish (especially sardines and salmon) and calcium-fortified foods. The body uses calcium and protein together for bone health, so consuming calcium naturally through your diet works best.

FOLATE

Why you need it: Folate helps prevent high levels of homocysteine, an amino acid carried in the blood that’s linked to heart disease. It’s also used in the production of proteins used to build, maintain and repair healthy tissue, and may help the body protect itself from certain forms of cancer.

Recommended dose: Men and women need 400 mcg daily.

Get it naturally: You can get folate from dark green leafy vegetables (especially spinach), beans, peas, oranges and orange juice. While folate is found naturally, folic acid is the form used to fortify grain products like flour and cereals and the form added to dietary supplements.

Other Notable Nutrients

  • Potassium is crucial for healthy cell functioning, bone strength and healthy blood pressure, among other things. But many seniors don’t consume the recommended 4,700 mg daily. Fruits and vegetables are the best dietary sources of potassium, especially bananas, plums, prunes and the skins of potatoes. Too much potassium could be dangerous, so consult with your doctor before taking any potassium supplements.
  • Magnesium is a key “helper” in a variety of areas, from your immune system and heart to your bones.

Bodies absorb less magnesium as they age. Unfortunately, magnesium gets removed from foods during processing, making it an even greater challenge to get enough. The recommended daily allowance for men over age 50 is 420 mg, and for women over 50 it’s 320 mg. Rich, sources include fresh fruits, vegetables, nuts, whole grains, beans and seeds.

Edit Module

Subscribe To Our Newsletter

Edit ModuleShow Tags
Edit ModuleShow Tags

Find Events

March 2019

Get involved in a new public art project that will be installed on a heavily trafficked fence pathway between Bogota and Hackensack, New Jersey near the Midtown Bridge. Sign up for the...

Where:
Olsen Park Recreation Center
163 Main Street
Bogota, NJ
View map »


Sponsor: Luhrs & Associates
Telephone: 201-592-9126
Contact Name: Luhrs & Associates

More information

Show More...
Show Less...

Get involved in a new public art project that will be installed on a heavily trafficked fence pathway between Bogota and Hackensack, New Jersey near the Midtown Bridge. Sign up for the...

Where:
Olsen Park Recreation Center
163 Main Street
Bogota, NJ
View map »


Sponsor: Luhrs & Associates
Telephone: 201-592-9126
Contact Name: Luhrs & Associates

More information

"Sacred Relics Of The Saints: Treasures Of The Church exposition at Assumption Emerson, NJ". The event is on Monday, March 18 at 7:00 pm.   Website:...

Cost: FREE

Where:
Assumption Parish
29 Jefferson Avenue
Emerson, NJ  07630
View map »


Telephone: 201-206-5779
Contact Name: Steve Estrellado
Website »

More information

Show More...
Show Less...

Get involved in a new public art project that will be installed on a heavily trafficked fence pathway between Bogota and Hackensack, New Jersey near the Midtown Bridge. Sign up for the...

Where:
Olsen Park Recreation Center
163 Main Street
Bogota, NJ
View map »


Sponsor: Luhrs & Associates
Telephone: 201-592-9126
Contact Name: Luhrs & Associates

More information

Join us at Creative Den as Susan, from Fun to Create, shows us how to update a seasonally interchangeable wreath with artificial flowers and decorations. Susan, a former florist shop owner from...

Cost: $65.00

Where:
Creative Den
216 Rock Road
Glen Rock, NJ  07452
View map »


Sponsor: Creative Den
Telephone: 201-882-1422
Contact Name: Julie Salvatoriello
Website »

More information

Show More...
Show Less...

Saint Joseph School Open House for Pre-K 3, Pre-K 4 and Kindergarten Wednesday, March 20, 6:00-8:00pm Saint Joseph School, 305 Elm Street, Oradell, NJ, 07649;...

Cost: Free

Where:
Saint Joseph School
305 Elm Street
Oradell, NJ  07649
View map »


Sponsor: Saint Joseph School
Telephone: 201-261-2388
Contact Name: Dr. Paula Valenti
Website »

More information

Get involved in a new public art project that will be installed on a heavily trafficked fence pathway between Bogota and Hackensack, New Jersey near the Midtown Bridge. Sign up for the...

Where:
Olsen Park Recreation Center
163 Main Street
Bogota, NJ
View map »


Sponsor: Luhrs & Associates
Telephone: 201-592-9126
Contact Name: Luhrs & Associates

More information

Show More...
Show Less...

Get involved in a new public art project that will be installed on a heavily trafficked fence pathway between Bogota and Hackensack, New Jersey near the Midtown Bridge. Sign up for the...

Where:
Olsen Park Recreation Center
163 Main Street
Bogota, NJ
View map »


Sponsor: Luhrs & Associates
Telephone: 201-592-9126
Contact Name: Luhrs & Associates

More information

Looking for a unique night out with friends?  How about getting loud with a stamping hammer and making your own hand stamped piece of jewelry?!  Join us at Creative Den in Glen Rock, as...

Cost: 95.00

Where:
Creative Den
216 Rock Road
Glen Rock, NJ  07452
View map »


Sponsor: Creative Den
Telephone: 201-882-1422
Contact Name: Julie Salvatoriello
Website »

More information

· Are you wondering why you crave sugar at certain times. · Are you done reinventing the wheel and you want someone to tell you what works and what doesn’t - for...

Cost: free

Where:
Fair Lawn Public Library
10-01 Fair Lawn Ave.
Fair Lawn, NJ  07410
View map »


Sponsor: 1
Telephone: 201744-2822
Contact Name: Nicolle A Ahles
Website »

More information

Show More...
Show Less...

Get involved in a new public art project that will be installed on a heavily trafficked fence pathway between Bogota and Hackensack, New Jersey near the Midtown Bridge. Sign up for the...

Where:
Olsen Park Recreation Center
163 Main Street
Bogota, NJ
View map »


Sponsor: Luhrs & Associates
Telephone: 201-592-9126
Contact Name: Luhrs & Associates

More information

Susan G. Komen North Jersey’s signature Pink Tie Party is a not-to-be-missed annual event that is the perfect mix of fun and philanthropy. The event raises funds to fight breast...

Cost: $400

Where:
The Grove
691 Pompton Avenue
Cedar Grove, NJ  07009
View map »


Sponsor: Susan G. Komen North Jersey
Telephone: 908-277-2904
Website »

More information

Show More...
Show Less...

We are planning a fund raising event at Mahwah Hindu Samaj Temple. It’s a Saree contest where contestants will be showcasing their Sarees and draping styles. Saree is an Indian couture...

Cost: 10

Where:
Hindu Samaj Temple
247 W Ramapo Avenue
Mahwah, NJ  07430
View map »


Sponsor: Hindu Samaj Temple
Telephone: 914-354-7467
Website »

More information

Get involved in a new public art project that will be installed on a heavily trafficked fence pathway between Bogota and Hackensack, New Jersey near the Midtown Bridge. Sign up for the...

Where:
Olsen Park Recreation Center
163 Main Street
Bogota, NJ
View map »


Sponsor: Luhrs & Associates
Telephone: 201-592-9126
Contact Name: Luhrs & Associates

More information

NEW DATE!!! If you love ROCK N ROLL you won't want to miss this event! The "Music Parents of RMHS" present a fantastic night of CLASSIC ROCK MUSIC! Featuring Ridgefield's...

Cost: $10.00 advance tickets

Where:
Ridgefield Memorial High School
555 Walnut Street
Ridgefield, NJ  07657
View map »


Sponsor: Music Parents
Telephone: 201-887-6707
Contact Name: Cynthia Aybar
Website »

More information

Show More...
Show Less...
Edit Module