Essential Vitamins Everybody Needs
Having multivitamins in your diet is very important to help your body function at its best. However, we don’t need the same amount of each of them! That is why, as we get older, it is crucial to know which vitamin and mineral supplements our body needs.
The Top 4 Essential Vitamins Everybody Needs
If you are age 50–70, you need at least 600 IU, but not more than 4,000 IU. If you are age 70 and older, you need at least 800 IU, but not more than 4,000 IU. You can get vitamin D from fatty fish, fish liver oils, fortified milk and milk products, and fortified cereals.
Men need 1.7 mg every day. Women need 1.5 mg every day. You can get vitamin B6 from fortified cereals, whole grains, organ meats like liver, and fortified soy-based meat substitutes
You need 2.4 mcg every day. Some people over age 50 have trouble absorbing the vitamin B12 found naturally in foods, so make sure you get enough of the supplement form of this vitamin, such as from fortified foods. You can get vitamin B12 from fortified cereals, meat, fish, poultry, and milk.
You need 400 mcg each day. Folic acid is the form used to fortify grain products or added to dietary supplements. You can get folate from dark-green leafy vegetables like spinach, beans and peas, fruit like oranges and orange juice, and folic acid from fortified flour and fortified cereals.