Vitamin and Mineral requirements can vary according to our age and stage in life.
As an adult, if seeking to prevent chronic disease and to support overall wellbeing, it’s important to be aware of these requirements and how to tailor your diet to meet these needs.
Read on to find out what the focus should be for your age group.
Adult Women and Men (18-40 years)
This is a time when women and men are establishing their careers, working long hours and may also look to start a family. This is also a time to set the foundation to help reduce chronic disease later in life.
Women
Folic acid (400ug non-preg)
Supplementation with 400mcg daily, at least 3 months prior to conception may help to reduce risk of neural tube defects.
Food sources: barley, beans, eggs, endive, green leafy veggies, lentils, sprouts.
Iodine (150ug non-preg)
Important for thyroid health of the mother and also healthy development of the fetal brain during pregnancy.
Food sources: asparagus, cod, dairy products, iodized salt, oysters, seaweed and sunflower seeds.
Iron (18mg)
Menstruating women may be at risk of iron deficiency. This is also important for energy production and immune function.
Food sources: almonds, apricots, avocado, red meat, liver, kidney, oysters, soybeans and chicken.
B-vitamins
For energy and stress tolerance with high workloads. B6 specifically may help to assist with mood and anxiety.
Food sources: beef, wholegrains, wheat germ, nuts, pork, asparagus, eggs, peanuts.
Please note: recommended intake for pregnancy not included, please refer to your healthcare practitioner).
Men
Antioxidant status is important for sperm production, especially selenium (70ug) (brazil nuts), vitamin C (45mg) (citrus, pawpaw, capsicum, pineapple, strawberries) and vitamin E (10mg) (almonds, apricots, beef, corn, egg yolk, hazelnuts, wheat germ).
Zinc (14mg)
Also really important for testosterone maturation and sperm health.
Food sources: beef, capsicum, eggs, milk, oysters, pumpkin seeds, ginger, seafood, lamb and wholegrains.
Vitamin D (5ug)
Also important for sperm motility.
Food sources: fish liver oils (cod, halibut, herring, tuna), butter egg yolk, milk and sprouted seeds.
Omega-3 fats (160mg)
To help reduce risk of cardiovascular disease, more common in men.
Food sources: salmon, sardines, tuna, herrings, hemp seed, chia seeds, flaxseeds and walnuts.
Middle age (41-60 years)
This focus here is to continue to eat in a way that reduces risk of chronic disease, especially for any disease where there is a family history. Eating to support energy and activity levels is also important. For women, supporting transition from perimenopause through to menopause.
Omega 3 (men: 160mg; women: 90mg)
Omega-3 offers anti-inflammatory support, improved mood, reduced risk of chronic disease including cardiovascular disease
Food sources: fatty fish (sardines, salmon, mackerel), hemp/chia seeds, flaxseeds and walnuts
Antioxidants
Anti-aging – reducing oxidative stress, protecting against eye health and reduces risk of chronic disease.
Lutein and zeaxanthin rich foods: kale, spinach, egg yolks, parsley, broccoli, kiwi fruit, capsicum and corn.
Polyphenols rich foods – blueberries, green tea, cocoa, nuts, seeds, red onion, spinach, broccoli, extra virgin olive oil, pomegranate, blood orange, plums and cherries.
CoQ10 (acts as an antioxidant) – energy production, brain and cardiovascular health – organ meats, fatty fish, legumes, pistachio nuts, oranges, strawberries and eggs.
Magnesium (320mg)
May assist women be better tolerate to stress and the mood and sleep impacts of menopause.
Food sources: almonds, cashews, cocoa, figs, leafy greens, legumes, molasses and soy beans)
Vitamin B6 (1.3mg)
Has been shown to assist with mood and anxiety symptoms and may therefore be helpful fir women suffering these effects during the menopause transition.
Later in life (61 years+)
The focus here is to really support bone, heart and brain health and make sure diet and/or supplements are making up for any reduced ability to absorb nutrients from food.
Calcium (men: 51-70: 1,000mg and 70+ 1,300mg; women: 1,300mg)
Post menopause, oestrogen has an impact on calcium, so its very important for women to consume adequate calcium
Food sources: dairy, soy products (fortified or set with calcium), broccoli, canned salmon with bones, dried figs, bok choy/Asian greens, almonds, tahini/sesame seeds
Vitamin D (51-70years: 10ug and 70+ is 15ug)
Along with calcium, vitamin D is important to bone mineral density.
Food sources: fish liver oils (cod, halibut, herring, tuna), butter egg yolk, milk and sprouted seeds.
Magnesium (men: 420mg/day and women: 320mg/day)
Often forgotten when it comes to bone health but magnesium helps to ensure our body makes the most use of vitamin D and calcium.
Food sources: almonds, cashews, cocoa, figs, leafy greens, legumes, molasses and soy beans)
Vitamin K (men: 70ug; women: 60ug)
Vitamin K also works with calcium and vitamin D to maintain bone density.
Food sources: broccoli, cabbage, kale, lettuce, oats, pork, beef liver, spinach and lettuce.
B12 (2.4ug)
Reduced ability to absorb vitamin B12 can occur with age and less animal proteins are usually consumed.
B12 is associate with brain health – blood and cognitive function including memory and may help reduce risk of Alzheimer’s
Food sources: egg yolks, red meat, organ meats, milk, salmon, sardines, swiss cheese and oysters.
Omega-3 fats (men: 160mg and women 90mg)
Post menopause women do need to pay attention to heart health and omega-3 fats are an important part of this. Men have also been known to be at a greater risk of heart disease compared to women and therefore also need to focus on heart health.
Food sources: fatty fish (sardines, salmon, mackerel), hemp/chia seeds, flaxseeds and walnuts
Zinc (men: 14mg and women: 8mg)
Elderly people have been reported to have low serum zinc. Zinc is important for immune health and wound healing. Elderly people can be vulnerable to increased risk of infections and therefore maintaining an adequate zinc status is important.
Food sources: beef, capsicum, eggs, milk, oysters, pumpkin seeds, ginger, seafood, lamb and wholegrains.
