"How many of us can say that with the everyday diet, we are getting the full dose of what we need?" asks Dr. Meir Stampfer, professor of nutrition and epidemiology at Harvard University .
AARP's A to Z Guide will help you learn more about vitamins, minerals, and dietary supplements of greater importance for older adults so that you can be sure to consume them on a regular basis. (Note: If you have certain diseases, such as cancer or diabetes, your body is likely to have some special nutritional needs, and certain medications may produce adverse interactions with some vitamins or other supplements. pharmacist about the vitamins, minerals and supplements you take).
Abbreviations: UI = international units, MG = milligrams, MCG = micrograms
b> Men: 900 mcg; women: 700 mcg.
Why you need it: It is good for eyesight and helps keep the immune system healthy.
Useful information: As for supplements, look for vitamin A in the form of beta-carotene, not as retinol or retinoic acid, which increases the risk of bone fracture.
Vitamin B1 (Thiamine) Vitamin B1 (Thiamine)
How much do you need ?: Men: 1.3 mg; women: 1.1 mg.
Why you need it: Riboflavin is an important vitamin for the production of red blood cells and facilitates the conversion of food into energy.
Useful information: Older women and men may be particularly susceptible to lack of riboflavin, which can cause cracks or sores on the corners of the lips, skin irritation or weakness .
Vitamin B3 (niacin)
How much do you need ?: Men: 16 mg; women: 14 mg. Why You Need It: Niacin is a necessary vitamin to ensure proper functioning of the digestive system, skin and nervous system, and facilitates the conversion of food into energy.
Useful Information: May cause reddening of the skin. It may be prescribed to treat high cholesterol, but should only be used under medical supervision because of the severe side effects it may have.
Vitamin B6 (pyridoxine)
How much do you need? ?: Men: 1.7 mg; women: 1.5 mg.
Why you need it: Vitamin B6 promotes the formation of red blood cells and strengthens the immune system.
Useful information: Too high doses of vitamin supplements can cause nerve damage, numbness and difficulty walking.
Food sources: Beans, nuts, eggs, whole grains.