Vitamin A
For men aged 50 to 70, a minimum of 750 mcg each day. For those over the age of 70, 1,000 mcg per day. No more than 3,000 mcg should be taken in a single day by anyone under or over 70 years old. For women within this age group, 900 mcg each day. For women 70 or older, 1,000 mcg should be taken daily with no more than 3,000 mcg in one day. Foods containing vitamin A include spinach, carrots, apricots, and yogurt.
Vitamin K
Men aged 50 to 70 need 80 mg of vitamin K daily, while for those who are 70 or older, no more than 120 mg in a day. For women within this age group, the recommended intake is 75 mcg per day, and for those who are 70 or older, it’s 90 micrograms each day. Don’t exceed the maximal amount of 1.0 milligrams per day for anyone between 50 to 70 years old or 1.2 mg per day for those above the age of 70. Foods containing vitamin K include dark leafy greens such as spinach and kale, brussels sprouts, broccoli, and potatoes.
Vitamin B1
For men aged 50 to 70 years old, a minimum of 1.5 mg is required each day, with no more than 2.0 mg as the maximum daily intake. For those men who are 70 or older, 1.4 mg per day is best, but no more than 2.2 mg a day. Women who are 70 years or older should have no more than 2 mg each day. You can find vitamin B1 in these foods: brewer’s yeast, beans, shellfish, chicken, and liver.
Vitamin B2
For men aged 50 to 70 years old, a minimum of 1.7 mg is required each day, with no more than 2.4 mg as the maximum daily intake. For the men that are 70 or older, 1.5 mg per day is best, but no more than 2.8 mg a day. Women within the age of 50 to 70 years old should have a minimum of 1.5 mg each day with no more than 2.4 mg as the maximum per day for women who are 70 or older. Foods containing vitamin B2 include milk, liver, whole grains, and eggs.
Vitamin B6
For men aged 50 to 70 years old, a minimum of 1.3 mg is required each day, with no more than 2.0 mg as the maximum daily intake. For those 70 or older, 1.3 mg per day is advised, but no more than 3.0 mg a day. Women whose age range includes 50 to 70 must have a minimum of 1.3 mg each day with no more than 2.2 mg as the maximum for women who are 70 or older. You can find vitamin B6 in these foods: meat, fish, poultry, vegetables, and whole grains.
Conclusion
It is essential to eat a healthy and balanced diet regularly and also to take vitamins and minerals as supplements. This will promote healthy hair growth and make your hair look shiny. Make sure to talk to a doctor to help figure out the best dosage for you.
