Nutrition Through the Decades
Empowered Aging: Key Nutrients for Each Decade of Life
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.
Illustrations and images on a lime green background with silhouette of a young woman on the right side.
Your Twenties
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)
Illustrations and images: Lean meat, fish, beans, dark chocolate, leafy greens, NOW Real Food® Organic Cashews, NOW Real Food® Organic Amaranth, and NOW® Iron 18 mg Veg Capsules
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)
Illustrations and images: Spinach, kale, asparagus, Brussels sprouts, broccoli, avocado, NOW Real Food® Organic Walnuts, and NOW® Folic Acid 800 mcg with B12 Tablets
CALCIUM
- Critical for maximum bone growth*
- May help maintain healthy bones throughout life*
Recommended Daily Amount: 1000 mg/day (men & women)
Illustrations and images: Yogurt, cheese, milk, kale, sardines, Now Real Food® Organic Non-Fat Dried Milk Powder, Now Real Food® Organic Chia Seeds, and NOW® Cal-Mag DK
Illustrations and images on a mustard yellow background with silhouette of a woman in her thirties on the right side.
Your thirties
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)
Illustrations and images: Chia seed, almonds, spinach, cashews, peanuts, brown rice, NOW Real Food® Organic Pumpkin Seeds, and NOW® Magnesium 400 mg Veg Capsules
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)
Illustrations and images: Lentils, prunes, potatoes, bananas, spinach, milk, NOW Real Food® Organic Dried Apricots
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)
Illustrations and images: Egg yolk, beef, chicken, potatoes, and NOW® Choline & Inositol 500 mg Veg Capsules
Illustrations and images on a medium blue background with silhouette of a woman in her forties on the right side.
Your forties
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)
Illustrations and images: Citrus, bell peppers, broccoli, kiwi, strawberries, NOW Real Food® Red Dragon Fruit Chips, and NOW® Effer-C™ Effervescent Drink Packets
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)
Illustrations and images: Hazelnuts, peanut butter, spinach, NOW Real Food® Organic Almonds, NOW Real Food® Organic Sunflower Oil, and NOW® Vitamin E-200 With Mixed Tocopherols Softgels
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)
Illustrations and images: Eggs, salmon, sweet potato, almonds, and NOW® Real Food™ Organic Sunflower Seeds, and NOW® Solutions Hair, Skin, and Nails Vegan Veg Capsules
Illustrations and images on an orange background with silhouette of a woman in her fifties on the right side.
Your fifties
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)
Illustrations and images: Spinach, carrots, cantaloupe, sweet potato and NOW Ocu Support™ Veg Capsules
OMEGA-3 FAT
- Supports a balanced immune system response, which is linked to a healthy heart, brain, and joints*
Adequate Intakes: 1.6 g/day (men); 1.1 g/day (women)
Illustrations and images: Salmon, tuna, sardines, flaxseed oil, walnuts, NOW Real Food™ Triple Omega Seed Mix, and NOW® Ultra Omega 3 (Bovine Gelatin) Fish Softgels
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)
Illustrations and images: Turkey, grape juice, apples, tomatoes, whole wheat bread, and NOW Real Food™ Organic Rolled Oats, and NOW® Chromium Picolinate 200 mcg Veg Capsules
Illustrations and images on an orange background with silhouette of an older woman with a cane on the right side.
Your sixties 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)
Illustrations and images: Lean meats, fish, beans, dairy, eggs, NOW Real Food™ Raw Energy Nut Mix, and NOW® Organic Pea Protein
VITAMIN D
- Needs increase to help absorb calcium*
Recommended Daily Amount: 15 mcg (600 IU)/day (men & women)
Illustrations and images: Fatty fish, mushrooms, and fortified dairy, plant milk, and NOW® Vitamin D-3 1000 IU Softgels
VITAMIN B12
- Important for healthy red blood cells and nerve function.*
Recommended Daily Amount: 2.4 mcg/day (men & women)
Illustrations and images: Clams, fish, beef, eggs, milk, yogurt, and NOW® Nutritional Yeast Flakes, and NOW® Vitamin B-12 1000 mcg Lozenges
