Milk products, eggs, meat, poultry, fish, green vegetables
Grains, cereals
MVMs, single, B‐complex
Selenium
Selenoproteins involved in reproduction, thyroid hormone metabolism, DNA synthesis, and protection from oxidative damage and infection
Severe deficiency diseases in specific geographical regions (e.g. China, Tibet, Siberia) are Keshan (cardiomyopathy) and Kashin‐Beck (osteoarthritis)
RDA does not change after age 19
Yesb
Breads, grains, meat, poultry, fish, and eggs
Some meal‐replacement beverages (e.g. Boost Plus, Ensure Plus)
MVMs, single
Food and/or supplement forms are bioavailable and include selenomethionine, selenium‐enriched yeast, selenite, selenate
Thiamin (vitamin B1)
Coenzyme for metabolism of carbohydrates and branched‐chain amino acids
Severe deficiency is beriberi, which involves peripheral neuropathy and wasting; also Wernicke‐Korsakoff syndrome associated with chronic alcoholism
RDA does not change after age 19
Yesb
Meat, fish, poultry, legumes, nuts, seeds
Grains, cereals
MVM, single, B‐complex
Vitamin A
Immune function, vision, reproduction, and cellular communication
Blindness increases the severity and mortality risk of infections
RDA does not change after age 19, although ageing is associated with decreased clearance of vitamin A
Yesb
Milk products, fish meat, some fruits and vegetables
Milk products, grains, cereals
MVMs, single
Human diet has preformed vitamin A (retinol and its esterified form, retinyl esters, in animal source foods) and provitamin A carotenoids (beta‐carotene, alpha‐carotene and beta‐cryptoxanthin)
Vitamin C (ascorbic acid)
Synthesis of collagen, L‐carnitine, some neurotransmitters, protein metabolism, wound healing
Severe deficiency known as scurvy
RDA does not change after age 19; increased requirement for smokers
Yesa
Fruits, vegetables, especially citrus fruits, tomatoes and tomato juice
Some fruit drinks, some cereals
MVMs, single, antioxidant complex
Can be low in canned fruits and vegetables, as well as lost with prolonged cooking
Vitamin D
Bone mineralization, calcium and phosphorus homeostasis
Muscle weakness, poor immune function and bone health (osteomalacia)
RDA increased after age 70 in men and women
Yesa,b
Highest in fatty fish; small amount in meat, cheese, egg yolks
Fortified milk products, fluid milk, some yoghurts, some fruit drinks, some orange juice
MVMs, single, with calcium
Vitamin D3 (cholecalciferol) is preferred form as it is more bioavailable than vitamin D2 (ergocalciferol); high‐dose injections available under medical supervision, but lower daily doses may be preferable10
Vitamin E
Antioxidant, immune function, cell signalling, regulation of gene expression, and other metabolic processes
Rare; may occur with fat‐malabsorption with symptoms of peripheral neuropathy, ataxia, skeletal myopathy, retinopathy, poor immunity
RDA does not increase after age 19
Yesa
Vegetable oils, nuts, seeds, whole grains, and green leafy vegetables
Cereals
MVMs, single, antioxidant complex
Alpha‐tocopherol is considered the essential form; there are numerous other chemical forms
Vitamin K
Blood clotting (prothrombin), bone metabolism (osteocalcin)
Clinically relevant when prothrombin time is increased
AI does not increase after age 19
Green leafy vegetables
Boost Plus
MVMs at low levels in supplements formulated for older adults
Phylloquinone is present primarily in green leafy vegetables and is the main dietary form of vitamin K; menaquinones produced by gut bacteria may satisfy some of the requirement for vitamin K
Zinc
More than 100 enzymes, protein, immunity, protein synthesis, wound healing, cell division
Loss of appetite, impaired immunity, diarrhoea, eye and skin lesions, taste abnormalities
RDA does not change after age 19
Meats, poultry, fish, milk products, and eggs
Some cereals, grains
MVMs, single
Zinc is more bioavailable from animal‐sourced foods than from plants
AI, adequate intake; MVM, multivitamin‐mineral supplement; RDA, recommended dietary allowance; UL, tolerable upper intake level; AI, RDA, and UL are terminology used in the US and Canada.3
Source: Adapted from NASEM3; US National Institutes of Health, Office of Dietary Supplements5; USDA6; USDHHS, USDA7.
a Considered nutrients of concern because of low intakes in the US.7
b Considered nutrients of concern from systematic review and meta‐analysis in community‐dwelling older adults; vitamin D, thiamin, riboflavin, Ca, Mg, and Se.8
Vitamin C is well known for being an antioxidant and is also needed for collagen formation.5 The severe vitamin C deficiency disease is known as scurvy, with symptoms of petechiae, ecchymoses, purpura, joint pain, poor wound healing, hyperkeratosis, swollen and bleeding gums, and tooth loss. Vitamin C also promotes iron absorption, especially the inorganic non‐heme forms of iron. Individuals who avoid fruits and vegetables and/or consume only the canned forms of fruits or vegetables are at risk for vitamin C deficiency. Vitamin C is present in most frozen and fresh vegetables but can be lost with prolonged cooking of fruits or vegetables, so steaming as a cooking method and shorter cooking times will optimize preservation of the vitamin.
Nutrient antioxidants decrease oxidative stress by counteracting the adverse effects of reactive species, e.g. in the human body.12 Although the most recognized antioxidant nutrients are vitamin C and vitamin E, many nutrients and other food‐derived compounds function as antioxidants.12 Thus, dietary advice focuses first