Age Gender Vitamins and Minerals Purpose Warnings
18–30 Men B-complex, zinc, magnesium, D, omega-3 Energy, hormones, muscles Excess B6 β†’ numbness, zinc β†’ copper deficiency
18–30 Women Iron (not supplement, food only), folate, B12, calcium Cycle, energy, skin, bones Iron β†’ stress on GI tract and liver
30–50 Men D, K2, magnesium, zinc Testosterone, heart, bones D β†’ vascular calcification
30–50 Women Calcium, D, magnesium, phytoestrogens PMS, bones, nerves Calcium β†’ risk of kidney stones
50+ Men D, B12, magnesium, omega-3, coenzyme Q10 Memory, energy, vessels B12 decreases with age
50+ Women Calcium, D, B12, magnesium, omega-3 Bones, menopause, nerves Risk of hypervitaminosis without tests

Table of basic daily vitamin and mineral requirements (RDA) for adults:

Vitamin / Mineral Men (adults) Women (adults) Units
Vitamin B6 1.3–1.7 1.3–1.5 mg
Zinc 11 8 mg
Magnesium 400–420 310–320 mg
Vitamin D 15 (600 IU) 15 (600 IU) mcg (International Units)
Omega-3 (EPA+DHA) 250–500 250–500 mg
Iron 8 18 mg
Folate 400 400 mcg
Vitamin B12 2.4 2.4 mcg
Calcium 1000 1000 mg
Vitamin K2 90–120 90–120 mcg
Coenzyme Q10 β€” β€” β€”