Vitamins

Vitamin A
Dose -- Men: 900 mcg Women: 700 mcg
Promotes good vision; helps keep immune system healthy.: In supplements, look for vitamin A as beta carotene, not as retinol or retinoic acid, which increases the risk of bone fracture.
Food sources: Dairy products, fish, darkly colored fruits and vegetables.

Vitamin B1 (thiamin)
Men: 1.2 mg Women: 1.1 mg
Necessary for healthy nerve and brain cells; helps convert food to energy.
Antacids and some diuretics may lower thiamin levels by decreasing
absorption and increasing urinary secretion.
Food sources: Liver, whole grains, enriched breads and cereals.

Vitamin B2 (riboflavin) Men: 1.3 mg Women: 1.1 mg
Important for red blood cell production; helps convert food to energy.
Good to know: Older men and women may be especially susceptible to riboflavin
deficiency, which can cause cracking or sores at the corners of the mouth, skin
irritation or weakness.
Food sources: milk, eggs, fortified bread products and cereals.

Vitamin B3 (niacin
Men: 16 mg Women: 14 mg
Necessary for proper functioning of the digestive system, skin and nerves;
helps convert food to energy.
Can cause skin flushing; may be prescribed to treat high cholesterol but
should be used only under a doctor's care because of potentially severe side effects.
Food sources: Meat, fish, poultry, eggs.

Vitamin B6 (pyridoxine)
Men: 1.7 mg Women: 1.5 mg
Aids in the formation of red blood cells; strengthens the immune system.
Too high doses of supplements may cause nerve damage,numbness and trouble walking.
Food sources: Beans, nuts, eggs, whole grains.

Vitamin B12
Men and women: 2.4 mcg
Essential for keeping nerves and red blood cells healthy. As many as a third of people over 50 do not absorb enough B12 from diet alone; inadequate absorption may lead to neurological and
balance problems. Food sources: Fish, shellfish, meat, dairy products.

Vitamin C
Men: 90 mg Women: 75 mg (Smokers should add an extra 35 mg)
Important for wound healing; boosts immune system; required for growth and
repair of tissues in all parts of body. No studies confirm vitamin C prevents colds although it may shorten the length of a cold; excessive amounts may lead to upset stomach and diarrhea.
Food sources: Citrus fruits, tomatoes, kiwi, strawberries.
Vitamin D
Ages 51-70: 400 IU (10 mcg) Age 71+: 600 IU (15 mcg)
Helps the body absorb calcium; may protect against heart disease, cancer, diabetes and several autoimmune diseases. The current recommendation is under review and may soon
increase substantially. Food sources: Sun exposure provides the body's main supply of vitamin D;
fatty fish, fortified milk and juices also contribute.

Vitamin E
Men and women: 15 mg
Helps protect cells from damage; may reduce the risk of developing cancer, heart disease and other chronic diseases, but further research is needed. Good to know: If you take a blood thinner, talk to your doctor before taking supplements; vitamin E increases bleeding risk.
Food sources: Vegetable oils, nuts, fruits, vegetables.

Folic acid
Men and women: 400 mcg
This B vitamin helps form red blood cells and produce DNA. Good to know: High levels may mask vitamin B12 deficiency, especially in older adults. Recent research, suggests that for women, folic acid along with vitamins B6 and B12 may reduce the risk of developing age-related macular degeneration.
Food sources: Enriched cereals, whole-grain breads, dark, leafy vegetables.

Vitamin K
Men: 120 mcg Women: 90 mcg
Helps blood clot properly and helps maintain strong bones in older men and women.
Can dilute the effect of blood thinners, so talk to your doctor if you take Coumadin (warfarin) or other blood thinners. Food sources: Plant oils, green vegetables, cabbage, cauliflower. more