Vitamins help your body grow and work the way it should. There are 13 essential vitamins — vitamins A, C, D, E, K, and the B vitamins (thiamine, riboflavin, niacin, pantothenic acid, biotin, B₆, B₁₂, and folate).

Vitamins have different jobs to help keep the body working properly. Some vitamins help you resist infections and keep your nerves healthy, while others may help your body get energy from food or help your blood clot properly. By following the Dietary Guidelines, you will get enough of most of these vitamins from food.

Like vitamins, minerals also help your body function. Minerals are elements that our bodies need to function that can be found on the earth and in foods. Some minerals, like iodine and fluoride, are only needed in very small quantities. Others, such as calcium, magnesium, and potassium, are needed in larger amounts. As with vitamins, if you eat a varied diet, you will probably get enough of most minerals.

It is usually better to get the nutrients you need from food, rather than a pill. That’s because nutrient-dense foods contain other things that are good for you, like fiber.

Most older people can get all the nutrients they need from foods. But if you aren’t sure, always talk with your doctor or a registered dietitian to find out if you are missing any important vitamins or minerals. Your doctor or dietitian may recommend a vitamin or dietary supplement.

It’s important to be aware that some supplements can have side effects, such as increasing the risk of bleeding after an injury or changing your response to anesthesia during surgery. Supplements can also interact with some medicines in ways that might cause problems. For example, vitamin K can reduce the ability of the common blood thinner warfarin to prevent blood from clotting. If you do need to supplement your diet, your doctor or pharmacist can tell you what supplements and doses are safe for you.

When looking for supplements to buy, you may feel overwhelmed by the number of choices at the pharmacy or grocery store. Look for a supplement that contains the vitamin or mineral you need without a lot of other unnecessary ingredients. Read the label to make sure the dose is not too large. Avoid supplements with megadoses. Too much of some vitamins and minerals can be harmful, and you might be paying for supplements you don’t need. Your doctor or pharmacist can recommend brands that fit your needs.

Different foods in each food group have different nutrients. Picking an assortment within every food group throughout the week will help you get many nutrients. For example, choose seafood instead of meat twice a week. The variety of foods will make your meals more interesting, too.

Sodium is another important mineral. In most Americans’ diets, sodium primarily comes from salt (sodium chloride). Whenever you add salt to your food, you're adding sodium. But the Dietary Guidelines shows that most of the sodium we eat doesn’t come from our saltshakers — it’s added to many foods during processing or preparation. We all need some sodium, but too much over time can lead to high blood pressure, which can raise your risk of having a heart attack or stroke.

How much sodium is okay? People 51 and older should reduce their sodium intake to 2,300 mg each day. That is about one teaspoon of salt and includes sodium added during manufacturing or cooking as well as at the table when eating. If you have high blood pressure or prehypertension, limiting sodium intake to 1,500 mg per day, about 2/3 teaspoon of salt, may be helpful. Preparing your own meals at home without using a lot of processed foods or salt will allow you to control how much sodium you get. Try using less salt when cooking, and don’t add salt before you take the first bite. If you make this change slowly, you will get used to the difference in taste. Also look for grocery products marked “low sodium,” “unsalted,” “no salt added,” “sodium free,” or “salt free.” Also check the Nutrition Facts Label to see how much sodium is in a serving.

Eating more fresh vegetables and fruit also helps — they are naturally low in sodium and provide more potassium. Get your sauce and dressing on the side and use only as much as you need for taste.

Vitamins and minerals are measured in a variety of ways. The most common are:

• mg – milligram (a milligram is one thousandth of a gram)
• mcg – microgram (a microgram is one millionth of a gram. 1,000 micrograms is equal to one milligram)
• IU – international unit (the conversion of milligrams and micrograms into IU depends on the type of vitamin or drug)

Making healthy dietary choices can help you feel your best and stay active. It can also help you lower your risk of developing some health conditions that are common among older adults.

The U.S. Food and Drug Administration (FDA) has a tool to help you make informed food choices that can have positive effects on your health and wellness. It is called the Nutrition Facts label and you can find it on packaged foods and beverages. Read this page to learn how to use the Nutrition Facts label.

Understanding the Nutrition Facts Label

The following key terms are intended to make it easier for you to use the Nutrition Facts labels to make informed food choices.

Servings Per Container shows the total number of servings in the entire food package or container. One package of food may contain more than one serving. For example, if you eat or drink two servings, you are getting double the calories and double the nutrients that are listed on the label.

Serving Size is based on the amount of food that is usually eaten at one time. Serving size is not a recommendation of how much to eat. The nutrition information listed on the label is usually based on one serving of the food; however, some containers may also have nutrition information listed for the entire package.

Calories refers to the total number of calories in a serving of the food. To achieve or maintain a healthy body weight, balance the number of calories you eat and drink with the number of calories your body uses.

2,000 calories a day is used as a general guide for nutrition advice. Your calorie needs may be higher or lower and vary depending on your age, sex, height, weight, and physical activity level.

% Daily Value (%DV) shows how much a nutrient in a serving of the food contributes to a total daily diet. The Daily Values are reference amounts (in grams, milligrams, or micrograms) of nutrients to consume or not to exceed each day.

Use the %DV to determine if a serving of the food is high or low in an individual nutrient. You can also use the %DV to compare food products (make sure the serving size is the same). For example, if you eat one serving of a food and it provides 10% DV of dietary fiber, then for that day, you have eaten 10% of your dietary fiber daily goal.

Nutrients and Your Needs

Nutrients are substances in your food that keep your body working well. Eating too much or too little of some nutrients may increase your risk of certain chronic diseases, such as heart disease and high blood pressure.

Older adults have different nutritional needs than other age groups. The Nutrition Facts label can help you monitor some of the nutrients in your diet.

This booklet gives some basic facts about the nutrients commonly seen on the Nutrition Facts label. Use this page to help you talk to your healthcare provider about which nutrients you should track closely for your overall health. Visit www.ChooseMyPlate.gov for more information on making healthy food choices.

Get More of These Nutrients: Dietary Fiber, Vitamin D, Calcium, and Potassium

Many older adults do not get the recommended amount of these nutrients. More often, compare and choose foods to get more of these nutrients on most days.

Dietary fiber is a type of carbohydrate that cannot be easily digested. It can speed up the movement of food and waste through the body increasing the frequency of bowel movements. Diets higher in dietary fiber may reduce the risk of developing cardiovascular disease. The Daily Value for dietary fiber is 28 grams (g) per day.*

Calcium is a mineral that is important for bone health. It also helps with muscle and nerve function, blood clotting, and hormone secretion. Diets higher in calcium can reduce the risk of developing osteoporosis (weak and brittle bones). The Daily Value for calcium is 1,300 milligrams (mg) per day.*

Vitamin D helps your body absorb calcium and is important for bone health. It also plays a role in blood pressure management, hormone production, and immune and nervous system function. Diets higher in vitamin D can reduce the risk of developing osteoporosis (weak and brittle bones). The Daily Value for vitamin D is 20 micrograms (mcg) per day.*

Potassium is a mineral that helps with fluid balance and heart, muscle, and nervous system function. The Daily Value for potassium is 4,700 mg per day.*

*Based on a 2,000-calorie daily diet.

Get Less of These Nutrients: Saturated Fat, Sodium, and Added Sugars

Most older adults get too much of these nutrients. More often, compare and choose foods to get less of these nutrients each day.

Saturated fat is found in higher amounts in animal products. An exception is seafood, which is generally low in saturated fat. Unsaturated fats are found in higher amounts in plant-based oils (e.g., canola and olive oils), nuts, seeds, and seafood. Diets in which unsaturated fats are eaten in place of saturated fats and within the recommended daily limits for calories, are associated with a reduced risk of developing cardiovascular disease. The Daily Value for saturated fat is less than 20 g per day.*

Sodium is a mineral and is commonly found in table salt and in many commercially processed, packaged and prepared foods. The body needs sodium in relatively small amounts. Sodium is important for fluid balance as well as muscle and nervous system function. Diets higher in sodium are associated with an increased risk of developing high blood pressure, which can raise the risk of heart attacks, heart failure, stroke, kidney disease, and blindness. Since blood pressure often rises with age, limiting your sodium intake becomes even more important each year. The Daily Value for sodium is less than 2,300 mg per day.*

Added sugars includes sugars that are added during the processing of foods (such as sucrose or dextrose), foods packaged as sweeteners (such as table sugar), sugars from syrups and honey, and sugars from concentrated fruit or vegetable juices. Diets high in calories from added sugars can make it harder to meet nutrient needs while staying within calorie limits. The Daily Value for Added Sugars is less than 50 g per day.*

*Based on a 2,000-calorie daily diet.

Use the Nutrition Facts Label to Make Healthy Choices

3 Tips

Check the Servings.

The nutrition information listed on the label is usually based on one serving of the food. When comparing calories and nutrients in different foods, check the serving size to make a correct comparison.

And remember, it is common for a food package or beverage to have more than one serving.

Know Your Calorie Needs.

2,000 calories a day is used as a general guide for nutrition advice. However, your calorie needs may be higher or lower and depend on your age, sex, height, weight, and the amount of physical activity you get each day. Talk to your healthcare provider about your calorie and nutrition needs, as you age.

Visit www.ChooseMyPlate.gov/MyPlatePlan and talk to your healthcare provider to see what calorie range is right for you.

Use % Daily Value as a Guide.

The %DV can help you look for foods to decide which is the better choice for you.

Older adults should more often look for foods with a higher %DV of dietary fiber, vitamin D, calcium, and potassium. Older adults should also more often look for foods with a lower %DV of saturated fat, sodium, and added sugars. Talk to your healthcare provider about which nutrients you should track closely for your overall health.

Eating healthy has benefits that can help people ages 60 and up.

As we age, healthy eating can make a difference in our health, help to improve how we feel, and encourage a sense of well-being.

Unique Needs of People Ages 60+

• Enjoy a variety of foods from each food group to help reduce the risk of developing chronic diseases such as high blood pressure, diabetes, hypertension, and heart disease.
• Choose foods with little to no added sugar, saturated fats, and sodium.
• Get enough protein during your day to maintain muscle mass.
• Focus on the nutrients you need, including potassium, calcium, vitamin D, dietary fiber, and vitamin B12.
• With age, you may lose some of your sense of thirst. Drink water often. Low- or fat-free milk, including lactose-free options or fortified soy beverage and 100% juice can also help you stay hydrated. Limit beverages that have lots of added sugars or salt.
• Maintain a healthy weight or prevent additional weight gain by following a healthy dietary pattern and adopting an active lifestyle.
• Learn how much to eat from all five food groups and find out how many calories you need each day to help you maintain energy using the MyPlate Plan.
• Try to prevent foodborne illness (food poisoning) by keeping food safe. Learn more about the four steps to safer food choices—Clean, Separate, Cook, and Chill.

Nutrition Tips for Ages 60+

Eating habits change throughout the life span. Learn how the foods and drinks choose each day help you meet daily nutrient needs, maintain a healthy body weight, and reduce the risk of chronic disease.

• Eat seafood, dairy or fortified soy alternatives, beans, peas, and lentils to help maintain muscle mass.
• Add fruits and vegetables to your meals and snacks. If slicing and chopping is a challenge, choose frozen, canned, or ready-to-eat options.
• Turn eating into a social event. Meals are more enjoyable when you eat with others. Invite friends to join you or take part in a potluck at least twice a week. Some community centers and places of worship offer meals that are shared with others. There are many ways to make mealtimes pleasing.
• The body’s ability to absorb vitamin B12 can decrease with age. Taking certain medicines can also lower absorption. Eating enough protein and fortified foods can help the body get the vitamin B12 it needs. Speak with your healthcare provider to learn if you should take supplements and what is right for you.
• If you use or are thinking about taking dietary supplements, talk about this with your healthcare provider to learn what is right for you. This includes nutrition supplement drinks, which can have added sugars. The My Dietary Supplement and Medicine Record can help you track your supplement and medicine use.

Be Active

Being physically active can help you stay strong and independent. For older adults, regular physical activity supports a number of health benefits, including brain function, balance, and bone strength.

• Try to get at least 150 minutes (or two and a half hours) of moderate activity per week. Moderate means any activity that gets your heart beating faster.
• Do activities that make your muscles work harder than usual at least two days of the week.

MyPlate Tips

Below are some of the many tips available for older adults.

Calcium and Vitamin D

The nutrients in dairy are important for all ages. Include foods like low-fat or fat-free dairy milk or yogurt. Need an alternative? Try lactose-free dairy milk or yogurt that's low-fat or fat-free. You can also try fortified soy versions.

Protein and Vitamin B12

Keep seafood on hand. Canned seafood, such as salmon, tuna, or crab, is quick to prepare and enjoy. Canned items also store well.

Sodium/ Salt

Look for cue words. Items that are “pickled,” “brined,” or “cured” tend to be high in sodium. Include these foods in your meals sparingly.

Dietary Fiber

Start your meal with veggies. If you start your meal with a salad or eat your vegetables first, you will feel full sooner and ensure that you get valuable vegetable nutrients.

Healthy Eating

Try a twist on a dish. Substitute unsweetened applesauce for butter when baking, or use low-fat milk when a recipe calls for cream. Experiment with low-salt herbs and spices.

Added Sugars

Satisfy your sweet tooth. Indulge in a naturally sweet dessert – fruit! Enjoy a fresh fruit salad, baked apples with cinnamon, or a piece of fruit right out of the fridge.

Fats

Choose your sauce. Pick sauces made from vegetables like marinara, rather than cream or butter sauces to limit calories from saturated fat. You can ask for them on the side or for the dish to be prepared with less or no sauce.

Beverages

Perk up plain water or seltzer water with lemon, lime, or orange slices. Maybe even add some fresh mint leaves or a few fresh or frozen berries.

Dairy/ Fortified Soy Alternatives

Move to low-fat or fat-free dairy milk or yogurt, or lactose-free dairy or fortified soy versions.

Grains

Instead of sandwich bread, try a whole-grain pita, tortillas, naan or other whole-grain flatbread, sliced breads, or rolls.

Q. Where can I find out how much of each vitamin and mineral I need?

A. To get a list of all vitamins and minerals and how much you need, check out the free online tool from the U.S. Department of Agriculture. Just input a few pieces of information about yourself including your age, height, and weight. You also can get a list of your daily calorie, protein, and other nutritional needs. Keep in mind that the amounts of vitamins and minerals you need include everything you get from food and beverages—you may or may not need a dietary supplement to achieve these amounts. Talk with your health care provider to help you determine which supplements, if any, might be valuable for you.

Q. How can I get more information about a particular dietary supplement such as whether it is safe and effective?

A. Scientific evidence supporting the benefits of some dietary supplements (for example, vitamins and minerals) is well established for certain health conditions, but others need further study.

Research studies in people to prove that a dietary supplement is safe are not required before the supplement is marketed, unlike for drugs. This is due to the way dietary supplements are regulated by the U.S. Food and Drug Administration (FDA). It is the responsibility of dietary supplement manufacturers/distributors to ensure that their products are safe and that their label claims are truthful and not misleading. If the FDA finds a supplement to be unsafe once it is on the market, only then can it take action against the manufacturer and/or distributor, such as by issuing a warning or requiring the product to be removed from the marketplace.

The manufacturer does not have to prove that the supplement is effective, unlike for drugs. The manufacturer can say that the product addresses a nutrient deficiency, supports health, or reduces the risk of developing a health problem, if that is true. If the manufacturer does make a claim, it must be followed by the statement “This statement has not been evaluated by the Food and Drug Administration. This product is not intended to diagnose, treat, cure, or prevent any disease.”

Dietary supplements are not intended to treat, diagnose, mitigate, prevent, or cure disease. In some cases, dietary supplements may have unwanted effects, especially if taken before surgery or with other dietary supplements or medicines, or if you have certain health conditions. Supplements should not replace prescribed medications or the variety of foods important to a healthful diet.

Do not self-diagnose any health condition. Work with your health care provider to determine how best to achieve optimal health. Also, check with your health care provider before taking a supplement, especially if you take any medicines or other dietary supplements or if you have any health conditions.

Q. Where can I find information about the use of dietary supplements for a particular health condition or disease?

A. Scientific evidence supporting the benefits of some dietary supplements (for example, vitamins and minerals) is well established for certain health conditions, but others need further study. Whatever your choice, supplements should not replace prescribed medications or the variety of foods important to a healthy diet.

Dietary supplements are not intended to treat, diagnose, mitigate, prevent, or cure disease. In some cases, dietary supplements may have unwanted effects, especially if taken before surgery or with other dietary supplements or medicines, or if you have certain health conditions.

Do not self-diagnose any health condition. Work with your health care provider to determine how best to achieve optimal health. Also, check with your health care provider before taking a supplement, especially if you take any medicines or other dietary supplements or if you have any health conditions.

Q. What does the Supplement Facts label on a dietary supplement tell me?

A. All products labeled as dietary supplements carry a Supplement Facts label that is similar to the Nutrition Facts label found on food products. It lists the active ingredients and their amounts, plus other added ingredients like fillers, binders, and flavorings. It also gives a suggested serving size, but you and your health care provider might decide that a different amount is more appropriate for you.

In the Supplement Facts label, the amounts of vitamins, minerals, and other nutrients like dietary fiber are listed as a percentage of the Daily Value (%DV). Each nutrient has one DV that applies to all people aged 4 and older. For example, the DV for vitamin C is 90 milligrams (mg) and the DV for the B-vitamin biotin is 30 micrograms (mcg).

The %DV allows you to see how much a product contributes to your approximate daily needs for that nutrient. For example, if a supplement provides 50% of the DV for calcium, it contributes about half of your daily needs for calcium.

Q. What is the difference between the RDA and DV for a vitamin or mineral?

A. Many terms are used when referring to either the amount of a particular nutrient (such as calcium or vitamin D) you should get or the amount in a food or dietary supplement. The two most common are the Recommended Dietary Allowance (RDA) and the Daily Value (DV). These terms can be confusing.

RDAs are recommended daily intakes of a nutrient for healthy people. They tell you how much of that nutrient you should get on average each day. RDAs are developed by the Food and Nutrition Board of the National Academies of Sciences, Engineering, and Medicine. They vary by age, sex, and whether a woman is pregnant or breastfeeding; so there are many different RDAs for each nutrient.

DVs, established by the U.S. Food and Drug Administration (FDA), are used on food and dietary supplement labels. For each nutrient, there is one DV for all people ages 4 years and older. Therefore, DVs aren’t recommended intakes, but suggest how much of a nutrient a serving of the food or supplement provides in the context of a total daily diet. DVs often match or exceed the RDAs for most people, but not in all cases.

DVs are presented on food and supplement labels as a percentage. They help you compare one product with another. As an example, the %DV for calcium on a food label might say 20%. This means it has 260 milligrams (mg) of calcium in one serving because the DV for calcium is 1,300 mg/day. If another food has 40% of the DV for calcium, it’s easy to see that it provides much more calcium.

Q. What are the upper limits for vitamins and minerals?

A. Our bodies need vitamins and minerals for many things, like breaking down the food we eat, making bones and DNA, helping muscles contract, and maintaining immunity. But there’s no reason to get more than you need, and some nutrients can be dangerous in large amounts.

Each vitamin and mineral has a recommended amount, which is what you should get each day for good health. Most of them also have what is called a “tolerable upper intake level” or UL. Getting more than the UL can cause health problems. Other vitamins and minerals appear to be safe at any dose, while a few have a UL only under certain circumstances.

Which vitamins and minerals fall into which category? Here’s the breakdown:

• Nutrients with ULs: calcium, choline, copper, fluoride, iodine, iron, manganese, molybdenum, nickel, phosphorus, selenium, vitamin B6, vitamin C, vitamin D, and zinc

  Stay under the UL each day for these nutrients to avoid health problems unless your health care provider recommends more. For example, very high doses of vitamin B6 can cause severe nerve damage and too much iron can be fatal. The ULs for these nutrients include what you get from food, beverages, fortified foods (including many breakfast cereals), and dietary supplements. But it’s unlikely you’ll go above the UL from food and beverages alone.

• Nutrients with ULs, but only from dietary supplements and fortified foods: folate, magnesium, niacin, and vitamin E

  These vitamins and minerals, as found naturally in food and beverages, won’t cause any health problems. But they can if you get amounts above the UL from supplements or fortified foods.

• One nutrient with a UL, but only for certain forms: vitamin A

  Vitamin A exists in two main forms: preformed vitamin A—such as retinol and retinyl palmitate—in animal products (including meat, poultry, fish, and dairy products); and beta-carotene (in fruits, vegetables, and other plant foods). Dietary supplements can contain both forms.

  Only preformed vitamin A has a UL because high amounts can cause health problems, such as birth defects during pregnancy and liver damage. Beta-carotene has no UL because high amounts don’t cause these problems.

• Nutrients with no ULs: biotin, chromium, pantothenic acid, riboflavin, thiamin, vitamin B12, and vitamin K

  These nutrients have no identified safety concerns, even at high doses. But there’s no reason to get more than recommended amounts unless your health care provider recommends it.