Aging, Office for the (OFA)

Published on July 01, 2026

From the desk of the OFA Registered Dietitian: Patricia O’Neill Ricks, MPA, RDN, CDN

The 7 Nutrients to Pay Attention to As We Age

There are certain Macronutrients, Vitamins and Minerals that everyone should pay attention to as we age. This is because our nutrition needs change throughout our life. As we get older there are certain nutrients we need to prioritize!

1. Calcium - Keeps our bones and teeth strong. It helps with muscle contraction and assists in hormone and neurotransmitter release.

Recommendations:
Men age 70 and older: 1200 mg calcium per day.
Women 50 and older : 1200 mg calcium per day.
Sources: Leafy green vegetables, broccoli, bok choi, chia seeds, dairy and soybeans.

2. Vitamin D - Promotes calcium absorption. Supports immune system and brain function and may help to prevent chronic diseases.

Recommendations:
Men and Women over 70: 800 IU Vitamin D daily.
Sources: Vitamin D fortified milk and plant based milks/dairy, egg yolk, fatty fish, some breakfast cereals, kefir, and cheese.

3. Vitamin B6 - Helps with red blood cell production, brain and nervous system functioning. Deficiency can lead to heart disease, anemia, cancer and other health concerns.

Recommendations: Men age 51 and older: 1.7 mg B6 per day
Women age 51 and older: 1.5 mg B6 per day
Sources: Animal-based products such as meat, seafood, plant foods such as avocado, nuts, banana, lentils, chickpeas, potatoes, whole grains and fortified cereals.

4. Vitamin B12 - Helps with nervous system function.

Recommendations:
Most adults 18 and older: 2.4 micrograms B12 per day.
Sources: Animal sources such as beef, poultry, seafood, milk, yogurt, cheese, and fortified cereals.

5, 6 and 7. Protein, Fiber and Calories - As you get older, your muscle mass starts to decline and accelerates around the age of 60. The need for high quality protein increases as well as fiber for probiotic and gut health.

Recommendations:
Protein: age 65 and older: .45 - .54 grams per body weight pound
Fiber: Men age 51 and older: 30 grams fiber per day.
Women age 51 and older: 21-25 grams fiber per day.
Sources: Animal Product sources, dairy, plant, and fruit sources.

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For information on the Home Delivered Meal Program or Meal Cancellation, call: Brooklyn Kitchen (718) 371-0025.

Made possible by funds provided by New York State Office for the Aging, Ulster County Office for the Aging and your contributions. Menu Subject to Change. The OFA gratefully accepts voluntary contributions. Your contributions help keep senior programs available. Checks payable to Ulster County.