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Empowered Aging: Key Nutrients for Each Decade of Life

Nutrition Through the Decades

No matter our age, getting the right nutrition may contribute to prevent disease and can help us live an active, energetic life. Since our body changes as we age, so do our nutrition needs. DJ Blatner outlines which nutrients need a boost in each decade.

Your 20s 

IRON
  • For women, important during menstruation + childbearing years
  • Supports red blood cell production & is critical for oxygen transportation in the blood and muscles*

Recommended Daily Amount: 8 mg/day (men); 18 mg/day (women)

FOLATE/FOLIC ACID

  • B-vitamin important for fertility (both men and women, and developing baby’s brain and spine)*
  • May also help with heart health & mood*

Recommended Daily Amount: 400 mcg/day (men & women)

CALCIUM

  • Critical for maximum bone growth*
  • May help maintain healthy bones throughout life*

Recommended Daily Amount: 1000 mg/day (men & women)

Recommended Supplements: 

Your 30s

MAGNESIUM

  • Supports muscle function, energy production, blood sugar control, and promotes a healthy heart*
  • Assists with building and maintaining strong bones*   

Recommended Daily Amount: 420 mg/day (men); 320 mg/day (women)

POTASSIUM

  • Critical for the maintenance of a normal heartbeat, healthy blood pressure, and helps maintain flexible blood vessels* 
  • Also helps with bone health and blood sugar metabolism*

Recommended Daily Amount: 3,400 mg/day (men); 2,600 mg/day (women)

CHOLINE

  • Plays an important role in the brain and nervous system during this busy time*
  • During pregnancy, can also be important for supporting baby’s brain health*

Recommended Daily Amount: 550 mcg/day (men); 425 mcg/day (women)

Recommended Supplements: 

Your 40s

VITAMIN C

  • An antioxidant that is critical for normal immune system function and protects cells from oxidative stress*
  • A protein that declines with age and is important for skin and joint health, and is necessary for the production of collagen*

Recommended Daily Amount: 90 mg/day (men); 75 mg/day (women)

VITAMIN E

  • Helps maintain overall skin health*
  • Works along with topical SPF to protect against damaging UV rays of the sun*

Recommended Daily Amount: 15 mg/day (22 IU/d) (men & women)

BIOTIN

  • B-vitamin needed for energy production and not getting enough is associated with skin issues, hair loss, and brittle nails*

Recommended Daily Amount: 30 mcg/day (men & women)

Recommended Supplements: 

Your 50s

VITAMIN A

  • Plays an important role in maintaining clear vision and the ability to see in low light conditions*
  • Supports proper immune function*

Recommended Daily Amount: 900 mcg/day (men); 700 mcg/day (women)

OMEGA-3 FAT

  • Supports a balanced immune system response, which is linked to healthy heart, brain, and joints*

Adequate Intakes: 1.6 g/day (men); 1.1 g/day (women)

CHROMIUM

  • May help maintain healthy blood sugar levels already within the normal range and brain health as the body ages*
  • Also positively influences how the body uses carbohydrates, fats, and proteins*

Recommended Daily Amount: 35 mcg/day (men); 25 mcg/day (women)

Recommended Supplements: 

Your 60s and beyond

PROTEIN

  • Needs increase to preserve muscle mass, maintain strength, and keep the immune system strong

Recommended Daily Amount: 0.80 g per kg (2.2 pounds) of body weight/day (men & women)

VITAMIN D

  • Needs increase to help absorb calcium*

Recommended Daily Amount: 15 mcg (600 IU)/day (men & women)

VITAMIN B12

  • Important for healthy red blood cells and nerve function*

Recommended Daily Amount: 2.4 mcg/day (men & women)

Recommended Supplements: 

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