Experts at the Linus Pauling Institute have identified 10 vitamins and minerals that are needed most for good health.
These nutrients are important at every age but especially for adults 50 and older.
Build a Strong Foundation on Food
Vitamins and minerals (micronutrients) come from the foods that you eat every day. Eating foods that are naturally high in vitamins and minerals helps you stay in good health.
Below on the Top 10 list, you’ll find examples of foods that are great sources of these important nutrients. Try to eat a mix of these foods most days of the week.
Take a Daily Multivitamin
The Linus Pauling Institute recommends that all adults take a daily multivitamin. Choose a multivitamin that has 50-150% of the Daily Value for most vitamins and minerals and is right for your age group.
| Micronutrient | How Can I Get More? | Why Else Should I Know? | How Does it Support my Health? |
|---|---|---|---|
| Vitamin B6 | Eat meat, poultry, fish, nuts, bananas, and potatoes. | You might need more vitamin B6 if you have an inflammatory condition like rheumatoid arthritis. Talk to your doctor if you are concerned. | Immune health, bone health, skin health, 50+ |
| Vitamin B12 | Eat meat, poultry, fish, eggs, and dairy, such as milk, cheese, and yogurt. | Ask your doctor to check your vitamin B12 status if you take antacids, stomach acid-lowering drugs, or metformin. If you are over 50, make sure you get vitamin B12 from a multivitamin, another supplement, or fortified foods. | Brain health, immune health, 50+ |
| Vitamin C | Eat berries, citrus fruit, kiwifruit, bell peppers, Brussels sprouts, and broccoli. | Don’t overcook your fruit and vegetables – doing so will destroy the vitamin C in them. | Heart health, brain health, immune health, bone health, wound healing, skin health, 50+ |
| Vitamin D | Eat salmon, fortified dairy products, and “vitamin D mushrooms”. Or get some midday sun on your skin. | Ask your healthcare provider to check your vitamin D blood levels to make sure you are getting enough. In the winter, there may not be enough sunlight for your skin to produce vitamin D. | Brain health, immune health, bone health, wound healing, skin health, 50+ |
| Vitamin E | Eat avocados, olives, nuts, seeds, vegetable oils, and green leafy vegetables, such as kale and spinach. | Eating green leafy vegetables with fat or oil can help your body absorb more vitamin E. | Brain health, immune health, wound healing, skin health |
| Vitamin K | Eat kale, chard, broccoli, spinach, lettuce, parsley, and fermented foods, such as yogurt and kimchi. | If you are on the blood thinner warfarin, talk to your doctor to see how much vitamin K is right for you. | Muscle and nerve health, bone health, wound healing, 50+ |
| Calcium | Drink milk, fortified plant milks, and fortified juices. Eat cheese, yogurt, sardines, broccoli, and almonds. | Multivitamins don’t have much calcium. It is best to eat foods and drink beverages high in calcium, but you can also take a calcium supplement. | Muscle and nerve health, bone health, 50+ |
| Magnesium | Eat broccoli, beans, nuts, seeds, spinach, and whole grains, such as quinoa and whole-wheat bread. | Multivitamins don’t have much magnesium. It is best to eat foods with magnesium, but you can also take a magnesium supplement. | Heart health, muscle and nerve health, bone health, 50+ |
| Potassium | Eat potatoes, dried fruit, spinach, beans, bananas, squash, and yogurt. Drink fruit and vegetable juices. | Multivitamins do not have much potassium, and extra potassium supplements are not recommended. Stick with foods high in potassium. | Heart health, muscle and nerve health, bone health |
| Zinc | Eat meat, poultry, shellfish, nuts, yogurt, eggs, cheese, beans, lentils, and whole grains, such as oats and quinoa. | Soak and rinse your dried beans and grains in water before cooking to increase the amount of zinc you get from them. | Immune health, wound healing, 50+ |
| 50+: If you are age 50 years or older, you'll need more of this nutrient. | |||
Visit Us Online!
For more about these vitamins and minerals and their roles in health, including informational webinars and tips for finding quality supplements, check out the Top 10 Project page and the Micronutrient Information Center.
The Top 10 Project is a joint effort between the Linus Pauling Institute and the Oregon State University Extension Service. This project is supported by an unrestricted educational grant from Haleon, PLC and a grant from The Whatley Charitable Trust.