Older Adults . For each micronutrient, the Food and Nutrition Board of the Institute of Medicine establishes a recommended dietary allowance (RDA) or adequate intake (AI). Generally, the Linus Pauling Institute supports the recommendations of the Food and Nutrition Board, but any discrepancies in dietary recommendations are listed in the rightmost column of the table. Additionally, more information on the Linus Pauling Institute recommendation for a specific micronutrient can be found by clicking on the name of the micronutrient of interest. Table 1. Micronutrient Requirements for Older Adults (> 5. Food and Nutrition Board Recommendations (RDA except where otherwise noted)Linus Pauling Institute Recommendation Micronutrient. Men. Women. Vitamins Biotin 3. Within a healthy, balanced diet, a man needs around 10,500kJ (2,500kcal) a day to maintain his weight. For a woman, that figure is around 8,400kJ (2,000kcal) a day.If dietary biotin intake is not sufficient, a daily multivitamin/mineral supplement will generally provide an intake of at least 3. A daily multivitamin/mineral supplement, containing 1. Daily Value (DV) for folic acid provides 4. Even with a larger than average intake of folic acid from fortified food, it is unlikely that an individual's daily folic acid intake would regularly exceed the tolerable upper intake level (UL) of 1,0. The recommendation for 4. Thus, it is advisable for older adults to supplement their dietary intake with a multivitamin/mineral supplement, which will generally provide at least 2. Pantothenic acid. Presently, there is little evidence that older adults differ in their intake or requirement for pantothenic acid. Most multivitamin/mineral supplements provide at least 5 mg/day of pantothenic acid. ![]() ![]() The Linus Pauling Institute supports the recommendation by the Food and Nutrition Board of 5 mg/day of pantothenic acid for older adults. A varied diet should provide enough pantothenic acid for most people. Following the Linus Pauling Institute recommendation to take a daily multivitamin/mineral supplement, containing 1. Daily Value (DV), will ensure an intake of at least 5 mg/day of pantothenic acid. Step One: Discover your nutritional needs using: The SuperTracker, developed by the United States Department of Agriculture can help you plan, analyze, and track your. ![]() ![]() Riboflavin. Some experts in nutrition and aging feel that the RDA of riboflavin (1. A study of independently living people between 6. ![]() Epidemiological studies of cataractprevalence indicate that riboflavin intakes of 1. Additionally, older people suffering from acute ischemic stroke were found to be deficient for riboflavin (4), and riboflavin deficiency has been linked to a higher risk of fracture in postmenopausal women with the MTHFR 6. T variant (5). Individuals whose diets may not supply adequate riboflavin, especially those over 5. Thiamin. Presently, there is no evidence that the requirement for thiamin is increased in older adults, but some studies have found inadequate dietary intake and thiamin insufficiency to be more common in elderly populations (2). Thus, it would be prudent for older adults to take a multivitamin/mineral supplement, which will generally provide at least 1. Vitamin APresently, there is little evidence that the requirement for vitamin A in older adults differs from that of younger adults. Additionally, vitamin A toxicity may occur at lower doses in older adults than in younger adults. Further, data from observational studies suggested an inverse association between intakes of preformed vitamin A in excess of 1,5. Yet, following the Linus Pauling Institute’s recommendation to take a multivitamin/mineral supplement daily could supply as much as 5,0. ![]() Conclusions. The low-carbohydrate diet produced a greater weight loss (absolute difference, approximately 4 percent) than did the conventional diet for the first six. The prevalence of obesity in the United States is increasing in all age groups. During the past 30 years, the proportion of older adults who are obese has doubled. Active men ages 19 and older need an average of 2,400 to 3,000 calories per day to maintain a healthy body weight, according to the USDA (See Reference 1. IU/day of retinol, the amount that has been associated with adverse effects on bone health in older adults. For this reason, we recommend taking a multivitamin/mineral supplement that provides no more than 2,5. IU (7. 50 . As for all age groups, high potency vitamin A supplements should not be used without medical supervision due to the risk of toxicity. Vitamin B6. Early metabolic studies have indicated that the requirement for vitamin B6 in older adults is approximately 2 mg daily (6). Yet, the analysis of the US population survey (NHANES) 2. B6 status and low homocysteine levels were associated with total vitamin B6 intakes equal to and above 3 mg/day in people aged 6. The Linus Pauling Institute recommends that older adults take a multivitamin/mineral supplement, which provides at least 2. B6 daily. Vitamin B1. Because vitamin B1. B1. 2 deficiency are more common in older adults, the Linus Pauling Institute recommends that adults older than 5. A vitamin C intake of at least 4. In addition, a meta- analysis of 3. C intake and plasma concentrations of vitamin C concluded that older adults (aged 6. C following a certain intake of vitamin C compared with younger individuals (aged 1. C requirements. Pharmacokinetic studies in older adults have not yet been conducted, but evidence suggests that the efficiency of one of the molecular mechanisms for the cellular uptake of vitamin C declines with age (9). Because maximizing blood levels of vitamin C may be important in protection against oxidative damage to cells and biological molecules, a vitamin C intake of at least 4. Vitamin DThe Linus Pauling Institute recommends that generally healthy adults take 2,0. IU (5. 0 . Most multivitamins contain 4. IU of vitamin D, and single ingredient vitamin D supplements are available for additional supplementation. Sun exposure, diet, skin color, and obesity have variable, substantial impact on body vitamin D levels. To adjust for individual differences and ensure adequate body vitamin D status, the Linus Pauling Institute recommends aiming for a serum 2. D level of at least 8. L (3. 2 ng/m. L). Numerous observational studies have found that serum 2. D levels of 8. 0 nmol/L (3. L) and above are associated with reduced risk of bone fractures, several cancers, multiple sclerosis, and type 1 (insulin- dependent) diabetes. Daily supplementation with 2,0. IU (5. 0 . Notably, more than 9. US do not meet the daily requirement for vitamin E from food sources alone. Major sources of vitamin E in the American diet are vegetable oils, nuts, whole grains, and green leafy vegetables. LPI recommends that healthy older adults take a daily multivitamin/mineral supplement, which usually contains 3. IU of synthetic vitamin E, or 9. RDA. Vitamin KOlder adults are at increased risk of osteoporosis and hip fracture. Because adequate intake of vitamin K is essential in maintaining bone health, the Linus Pauling Institute recommends that adults take a multivitamin/mineral supplement and consume at least one cup of dark green leafy vegetables daily. Although the AI for vitamin K was recently increased, it is not clear if it will be enough to optimize the . Multivitamins generally contain 1. To consume the amount of vitamin K associated with a decreased risk of hip fracture in the Framingham Heart Study (about 2. In addition to taking a multivitamin/mineral supplement and eating at least one cup of dark green leafy vegetables daily, replacing dietary saturated fat (e. K intake and may also decrease the risk of cardiovascular disease. Minerals. Calcium. To minimize bone loss, older men (> 7. Men aged 5. 1- 7. No multivitamin/mineral supplement contains the RDA for calcium (1,0. If your total daily calcium intake doesn't add up to 1,0. LPI recommends taking an extra calcium supplement with a meal. Chromium. Although the requirement for chromium is not known to be higher for older adults, one study found that chromium concentrations in hair, sweat, and urine decreased with age (1. Following the Linus Pauling Institute recommendation to take a multivitamin/mineral supplement containing 1. DV) of most nutrients should provide sufficient chromium for most older adults. Because impaired glucose tolerance and type 2 diabetes are associated with potentially serious health problems, individuals considering high- dose chromium supplementation to treat either condition should do so in collaboration with a qualified health care provider. Copper. Aging has not been associated with significant changes in the requirement for copper (1. Linus Pauling Institute recommendation for copper intake in older adults is the same as younger adults. The RDA for copper (9. A varied diet should provide enough copper for most people. For those who are concerned that their diet may not provide adequate copper, a multivitamin/mineral supplement will generally provide at least the RDA for copper. Fluoride. The safety and public health benefits of optimally fluoridated water for prevention of tooth decay in people of all ages have been well established. The Linus Pauling Institute supports the recommendations of the American Dental Association and the Centers for Disease Control and Prevention, which include optimally fluoridated water and the use of fluoride toothpaste, fluoride mouth rinse, fluoride varnish, and when necessary, fluoride supplementation. Due to the risk of fluorosis, any fluoride supplementation should be prescribed and closely monitored by a dentist or physician. Iodine. The RDA for iodine (1. There is presently no evidence that iodine intakes higher than the RDA are beneficial. Most people in the US consume more than sufficient iodine in their diets, making supplementation unnecessary. Iron. A study in an elderly population found that high iron stores were much more common than iron deficiency (1. Thus, older adults should not generally take nutritional supplements containing iron unless they have been diagnosed with iron deficiency. Moreover, it is extremely important to determine the underlying cause of the iron deficiency, rather than simply treating it with iron supplements. Magnesium. Older adults are less likely than younger adults to consume enough magnesium to meet their needs and should therefore take care to eat magnesium- rich food in addition to taking a multivitamin/mineral supplement daily. However, no multivitamin/mineral supplement contains 1. DV for magnesium. If you don’t eat plenty of green leafy vegetables, whole grains, and nuts, you likely are not getting enough magnesium from your diet.
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