Vegetables (especially dark green leafy vegetables), fruits and fruit juices, nuts, beans, peas, seafood, eggs, milk products, meat, poultry, grains
Grains, cereals
MVMs, single, B‐complex
Folic acid in fortified foods and supplements is better absorbed than food folates
Iron
In haemoglobin, myoglobin, and numerous enzymes and protein; required for growth, neurological development, and synthesis of some hormones
Iron deficiency causes in late stages microcytic anaemia that should be distinguished from microcytic anaemia of chronic disease, exercise
RDA decreased for women after age 50; menopausal cessation of menstrual bleeding leads to lower requirement for iron
Heme iron in meat, poultry, fish, non‐heme in nuts, beans, vegetables, fortified grain products
Grains, cereals
Single, MVMs at low levels in products formulated for older adults
Heme iron from muscle foods is more bioavailable than non‐heme iron; vegetarians and vegans have higher requirement for iron because of low availability of iron in plant‐based diets
Magnesium
Cofactor in >300 enzymes, e.g. for protein synthesis, muscle and nerve function, blood glucose control, and blood pressure regulation
Numbness, tingling, muscle contractions and cramps, seizures, abnormal heart rhythms, coronary spasms; signs of severe deficiency are hypocalcemia or hypokalemia
RDA increases at age 31; intestinal absorption decreases and renal excretion increases with age
Yesa,b
Many plant and animal foods, e.g. green leafy vegetables, legumes, nuts, seeds, and whole grain
Some grains, cereals
Some MVMs, single, complex e.g. with ‘bone’ health nutrients
In some laxatives, e.g. Phillips’ Milk of Magnesia and some products for indigestion, e.g. Extra‐strength Rolaids
Niacin (vitamin B3)
Niacin as nicotinamide adenine dinucleotide (NAD) and nicotinamide adenine dinucleotide phosphate (NDP) are coenzymes in oxidation‐reduction reactions
Severe deficiency disease is pellagra, with symptoms of dermatitis, diarrhoea, neurologic deficits, including cognitive decline
RDA does not change after age 19
Meat, fish, poultry, legumes, whole grains
Grains, cereals
MVMs, single, B‐complex
Dietary tryptophan can be metabolized to niacin; foods rich in tryptophan (e.g. dairy products) can compensate for inadequate dietary niacin
Potassium
The major intracellular cation, required for normal cellular function
Severe deficiency is hypokalemia with cardiac arrhythmias, muscle weakness, glucose intolerance
AI does not change after age 19
Yesa
Dark green leafy greens, fruits, vegetables
A food additive in some processed foods; typically not added for nutritional benefits
Less than 100 mg in over‐the‐counter supplements
Amount in supplements is low to help avoid interactions with medications that alter potassium retention or excretion
Pyridoxine (vitamin B6)
More than 100 enzymes, mainly in metabolism of one‐carbon units, protein, carbohydrates, lipids, neurotransmitters, immune function, haemoglobin, and maintaining normal homocysteine levels
