Vitamins and additives after 50: what is needed

Part 1: Changes in the body after 50 and their effect on the need for nutrients

After 50 years, significant physiological changes occur in the body that affect the needs of vitamins and additives. These changes are due to a decrease in the effectiveness of the work of various organs and systems, which leads to a deterioration in the assimilation of nutrients and an increase in the risk of developing certain diseases.

1.1. Changes in the digestive system:

Reducing the production of gastric juice and digestive enzymes: With age, the production of gastric juice containing hydrochloric acid is reduced. This reduces the acidity of the stomach necessary for the splitting of proteins and the assimilation of some minerals, such as iron, calcium and vitamin B12. In addition, the production of digestive enzymes, such as amylase, lipase and protease, is reduced, which worsens the splitting of carbohydrates, fats and proteins, respectively. This can lead to a deficiency of the necessary nutrients, even with a balanced diet.
Slow down intestinal motility: The intestinal peristalsis, that is, wave -like contractions that advance food along the digestive tract, slows down with age. This can lead to constipation, bloating and worsening the absorption of nutrients in the colon. Slowing peristalsis also increases the contact time of potentially harmful substances with the intestinal wall, increasing the risk of developing colon cancer.
Reducing the number of beneficial bacteria in the intestines: The intestinal microbiom, consisting of trillions of bacteria, plays an important role in digestion, immunity and general health. With age, the variety and amount of beneficial bacteria in the intestines decreases, which can lead to dysbiosis. Dysbiosis can worsen the absorption of nutrients, weaken the immune system and increase the risk of inflammatory diseases.
The thinning of the intestinal mucosa: The intestinal mucosa protects it from damage and promotes the absorption of nutrients. With age, the mucous membrane is thinner, which reduces its protective functions and worsens the absorption of nutrients.

1.2. Changes in bone tissue:

Reduced bone density: With age, bone tissue becomes less dense, which increases the risk of osteoporosis and fractures. This is due to a decrease in the production of sex hormones, especially estrogen in women who play an important role in maintaining bone health. The deficiency of calcium, vitamin D and other nutrients also helps to reduce bone density.
Deterioration of calcium assimilation: With age, the effectiveness of calcium from food is reduced. This is due to a decrease in the production of vitamin D in the skin and the deterioration of the kidneys that play an important role in the regulation of calcium exchange.

1.3. Changes in the immune system:

Reducing immune function: With age, the immune system weakens, which makes the body more susceptible to infections and diseases. This is due to a decrease in the quantity and activity of immune cells, such as T-lymphocytes and B-lymphocytes. The deficiency of vitamins and minerals, such as vitamin C, vitamin D, zinc and selenium, can aggravate a decrease in immune function.
Increased risk of autoimmune diseases: With age, the risk of developing autoimmune diseases increases in which the immune system attacks its own tissues of the body. This is due to a violation of the regulation of the immune system and an increase in the number of autoantibodies.

1.4. Changes in the cardiovascular system:

Reducing the elasticity of blood vessels: With age, the walls of the vessels become less elastic, which leads to an increase in blood pressure and an increase in the risk of developing cardiovascular diseases, such as hypertension, atherosclerosis and stroke.
Improving cholesterol levels: With age, the level of cholesterol in the blood, especially “bad” cholesterol (LDL), increases, which increases the risk of the formation of atherosclerotic plaques in the vessels.

1.5. Changes in the nervous system:

Reducing cognitive functions: With age, cognitive functions, such as memory, attention and speed of thinking, can worsen. This is due to a decrease in the number of neurons and a decrease in the level of neurotransmitters in the brain. The deficiency of vitamins B12, folic acid and omega-3 fatty acids can aggravate a decrease in cognitive functions.
Increased risk of neurodegenerative diseases: With age, the risk of developing neurodegenerative diseases, such as Alzheimer’s disease and Parkinson’s disease, increases. These diseases are characterized by the progressive destruction of neurons in the brain.

1.6. Other changes:

Reducing the production of hormones: With age, the production of sex hormones, growth hormone and other hormones that play an important role in maintaining health and vital energy is reduced.
Visual and hearing deterioration: With age, vision and hearing can worsen. The deficiency of vitamins and minerals, such as vitamin A, vitamin C, vitamin E and zinc, can aggravate the deterioration of vision and hearing.
Reduced muscle mass: With age, the muscle mass gradually decreases, which leads to a decrease in strength and endurance. This phenomenon is called sarcopenia.

These physiological changes taking place after 50 years determine the need to revise the diet and, possibly, include vitamins and additives in it to maintain health and prevent diseases.

Part 2: the main vitamins and minerals necessary after 50

After 50 years, the need for certain vitamins and minerals increases, while the assimilation of others can worsen. It is important to know which nutrients are especially important for maintaining health at this age.

2.1. Vitamin D:

Role in the body: Vitamin D plays a key role in the assimilation of calcium and maintaining bone health. It is also important for the immune function, muscle function and cardiovascular system.
Why is it important after 50: With age, the skin becomes less effective in developing vitamin D under the influence of sunlight. In addition, the absorption of vitamin D from food worsens. Vitamin D deficiency can lead to osteoporosis, increased risk of fractures, weakening of immunity and other health problems.
Recommended dosage: The recommended daily dose of vitamin D for people over 50 is 800-1000 IU (international units). However, depending on the level of vitamin D in the blood, the doctor may recommend a higher dose.
Sources: Vitamin D is found in fatty fish (salmon, tuna, mackerel), egg yolks, beef liver and enriched products, such as milk and cereals. However, getting enough vitamin D can be difficult only from food, so it is often recommended to take additives.

2.2. Calcium:

Role in the body: Calcium is the main building material for bones and teeth. It is also necessary for the work of muscles, nerves and blood coagulation.
Why is it important after 50: With age, the bone mass decreases, which increases the risk of osteoporosis. Calcium helps maintain bone density and prevent fractures.
Recommended dosage: The recommended daily dose of calcium for women over 50 is 1200 mg, and for men over 70 – 1200 mg.
Sources: Calcium is contained in dairy products (milk, yogurt, cheese), green leafy vegetables (cabbage, spinach), enriched products (soy milk, tofu) and fish with bones (sardines, salmon). It is important to remember that for the absorption of calcium, vitamin D.

2.3. Vitamin B12:

Role in the body: Vitamin B12 is necessary for the formation of red blood cells, maintaining the health of the nervous system and normal brain function.
Why is it important after 50: With age, the absorption of vitamin B12 from food worsens. This is due to a decrease in the production of gastric juice necessary for separating vitamin B12 from proteins in food. Vitamin B12 deficiency can lead to anemia, fatigue, weakness, numbness and tingling in the arms and legs, as well as cognitive problems.
Recommended dosage: The recommended daily dose of vitamin B12 for adults is 2.4 μg.
Sources: Vitamin B12 is contained in animal products, such as meat, poultry, fish, eggs and dairy products. Vegetarians and vegans need to take vitamin B12 additives or use enriched products.

2.4. Vitamin B6:

Role in the body: Vitamin B6 is involved in the metabolism of proteins, carbohydrates and fats. It is also necessary for the formation of red blood cells and maintaining the health of the nervous system.
Why is it important after 50: The need for vitamin B6 increases with age. It helps to maintain an immune function and reduce the risk of developing cardiovascular diseases.
Recommended dosage: The recommended daily dose of vitamin B6 for adults is 1.3-1.7 mg.
Sources: Vitamin B6 is contained in meat, poultry, fish, legumes, nuts, seeds, potatoes and bananas.

2.5. Magnesium:

Role in the body: Magnesium is involved in more than 300 biochemical reactions in the body. It is necessary for the work of muscles, nerves, heart and bones. Magnesium also helps regulate blood sugar and blood pressure.
Why is it important after 50: With age, the absorption of magnesium can deteriorate. Magnesium deficiency can lead to muscle cramps, fatigue, weakness, increased blood pressure and heart rhythm disturbances.
Recommended dosage: The recommended daily dose of magnesium for men over 50 is 420 mg, and for women over 50 – 320 mg.
Sources: Magnesium is contained in green leafy vegetables, nuts, seeds, legumes, whole grain products and avocados.

2.6. Potassium:

Role in the body: Potassium plays an important role in regulating blood pressure, maintaining the balance of fluid in the body and the functioning of muscles and nerves.
Why is it important after 50: With age, the risk of developing high blood pressure increases. Potassium helps reduce blood pressure and maintain heart health.
Recommended dosage: The recommended daily potassium dose for adults is 4700 mg.
Sources: Potassium is found in bananas, oranges, potatoes, sweet potatoes, spinach, beans and yogurt.

2.7. Omega-3 fatty acids:

Role in the body: Omega-3 fatty acids are important for the health of the heart, brain and eyes. They also have anti -inflammatory properties.
Why are it important after 50: Omega-3 fatty acids help reduce the risk of developing cardiovascular diseases, improve cognitive functions and reduce the risk of developing macular degeneration.
Recommended dosage: The recommended daily dose of omega-3 fatty acids (EPK and DGK) is 250-500 mg.
Sources: Omega-3 fatty acids are found in fatty fish (salmon, tuna, mackerel), linen seeds, chia seeds and walnuts.

2.8. Fiber:

Role in the body: Fiber plays an important role in maintaining the health of the digestive system. It helps regulate blood sugar, reduce cholesterol and maintain healthy weight.
Why is it important after 50: With age, the risk of developing constipation and other digestive problems increases. Fiber helps maintain regular intestines and reduce the risk of developing colon cancer.
Recommended dosage: The recommended daily dose of fiber for women over 50 is 21 grams, and for men over 50 – 30 grams.
Sources: Fiber is found in fruits, vegetables, whole grain products and legumes.

2.9. Antioxidants (vitamin C, vitamin E, selenium):

Role in the body: Antioxidants protect cells from damage caused by free radicals. They help reduce the risk of developing chronic diseases, such as cardiovascular diseases, Alzheimer’s cancer and disease.
Why are it important after 50: With age, the production of free radicals in the body increases. Antioxidants help neutralize free radicals and protect the cells from damage.
Recommended dosage: Recommended daily doses of vitamin C – 75 mg for women and 90 mg for men; vitamin E – 15 mg; Selena – 55 μg.
Sources: Vitamin C is found in citrus fruits, strawberries, kiwi and broccoli. Vitamin E is found in vegetable oils, nuts and seeds. Selenium is found in Brazilian nuts, fish and meat.

2.10. Other important vitamins and minerals:

Vitamin K: It is important for coagulation of blood and bone health.
Folic acid: It is necessary for the formation of red blood cells and maintaining the health of the nervous system.
Zinc: It is important for the immune function, healing of wounds and a sense of taste and smell.

It is important to note that before taking any vitamins and additives, you need to consult a doctor. The doctor will be able to evaluate your individual needs and recommend the most suitable additives in the correct dosage.

Part 3: additives that can be useful after 50

In addition to vitamins and minerals, there are other additives that can be useful for maintaining health after 50 years.

3.1. Coenzim Q10 (COQ10):

Role in the body: COQ10 is an antioxidant that plays an important role in the production of energy in cells. It also helps to protect the cells from damage caused by free radicals.
Why is it useful after 50: The COQ10 level in the body decreases with age. COQ10 can help improve the heart function, reduce blood pressure and improve cognitive functions. It can also be useful for people taking statins (drugs to reduce cholesterol), as statins can reduce the COQ10 level in the body.
Recommended dosage: The recommended COQ10 dosage is 100-200 mg per day.

3.2. Glucosamine and chondroitin:

Role in the body: Glucosamine and chondroitin are components of cartilage.
Why are it useful after 50: With age, cartilage fabric in the joints can collapse, which leads to pain and stiffness. Glucosamine and chondroitin can help reduce joint pain and improve their function.
Recommended dosage: The recommended dosage of glucosamine is 1,500 mg per day, and chondroitin – 1200 mg per day.

3.3. Probiotics:

Role in the body: Probiotics are living microorganisms that benefit the intestinal health.
Why are it useful after 50: With age, the amount of beneficial bacteria in the intestines may decrease. Probiotics can help restore the balance of intestinal microflora, improve digestion, strengthen the immune system and reduce the risk of diarrhea caused by antibiotics.
Recommended dosage: The recommended dosage of probiotics depends on the bacterial strain. It is important to choose probiotics with clinically proven effectiveness.

3.4. Plant additives:

Kurkumin (from turmeric): It has anti -inflammatory and antioxidant properties. It can help reduce joint pain, improve cognitive functions and reduce the risk of cancer.
Ginkgo biloba: It can help improve blood circulation in the brain and improve cognitive functions.
Ginseng: It can help increase energy, improve immune function and reduce stress.
Milk thistle It can help protect the liver from damage.

It is important to remember that plant additives can interact with drugs. Before taking plant additives, you need to consult a doctor.

Part 4: Power after 50: General recommendations

In addition to taking vitamins and additives, it is important to adhere to a healthy and balanced diet after 50 years.

4.1. Increased protein consumption:

With age, the muscle mass is reduced, so it is important to use a sufficient amount of protein to maintain muscle mass and strength. It is recommended to consume 1-1.2 grams of protein per kilogram of body weight per day. Good sources of protein: meat, poultry, fish, eggs, dairy products, legumes, nuts and seeds.

4.2. Increase in fiber consumption:

Fiber helps maintain regular intestinal operation, regulate blood sugar and reduce cholesterol. It is recommended to use 21-30 grams of fiber per day. Good sources of fiber: fruits, vegetables, whole grain products and legumes.

4.3. Reducing the consumption of saturated fats and trans fats:

Saturated fats and trans fats can increase the level of cholesterol in the blood and increase the risk of developing cardiovascular diseases. It is recommended to limit the consumption of saturated fats and trans fats. Sources of saturated fats: fatty meat, butter, cheese and coconut oil. Sources of trans fats: fried products and baking.

4.4. Reducing sugar consumption and processed products:

Sugar and processed foods contain many calories and few nutrients. They can lead to weight gain, increase blood sugar and increase the risk of chronic diseases. It is recommended to limit the consumption of sugar and processed products.

4.5. The use of enough water:

With age, a feeling of thirst can decrease, so it is important to consciously use enough water during the day. It is recommended to drink 8-10 glasses of water per day.

4.6. Regular physical exercises:

Regular physical exercises help maintain muscle mass, bone health, cardiovascular system and cognitive functions. It is recommended to engage in moderate physical activity at least 150 minutes a week.

4.7. Healthy lifestyle:

A healthy lifestyle, including a balanced nutrition, regular physical exercises, refusal to smoking and restricting alcohol consumption, is important for maintaining health and preventing diseases after 50 years.

Part 5: How to choose the right vitamins and additives

The choice of correct vitamins and additives can be a difficult task, given the wide range of products in the market.

5.1. Consult a doctor:

Before you start taking any vitamins and additives, you need to consult a doctor. The doctor will be able to evaluate your individual needs, determine which vitamins and additives you need, and recommend the correct dosage.

5.2. Choose quality products:

Choose vitamins and additives from well -known and trusted manufacturers. Pay attention to quality certificates such as GMP (good manufactoring practice).

5.3. Read the labels:

Carefully read the labels of vitamins and additives. Pay attention to the composition, dosage, recommendations for use and contraindications.

5.4. Pay attention to the release form:

Vitamins and additives are produced in various forms, such as tablets, capsules, liquids and powders. Choose the form that is most convenient for you.

5.5. Consider your individual needs:

Your individual needs for vitamins and additives may differ from the needs of other people. Consider your age, gender, health status, lifestyle and medications taken when choosing vitamins and additives.

5.6. Do not exceed the recommended dosage:

Do not exceed the recommended dosage of vitamins and additives. Taking too large doses of vitamins and additives can be harmful to health.

5.7. Be attentive to side effects:

If you experience any side effects after taking vitamins and additives, stop taking them and consult your doctor.

5.8. Check for interaction with medicines:

Some vitamins and additives can interact with medicines. Tell your doctor about all vitamins and additives that you accept to avoid undesirable interactions.

5.9. Do not rely only on vitamins and additives:

Vitamins and additives are not a replacement for healthy and balanced diet. They should be used as an addition to a healthy lifestyle.

Part 6: common errors when taking vitamins and additives

When taking vitamins and additives, people often make mistakes that can reduce their effectiveness or even be harmful to their health.

6.1. Reception of vitamins and additives without consulting a doctor:

Reception of vitamins and additives without consulting a doctor can be dangerous. The doctor will be able to evaluate your individual needs and recommend the most suitable additives in the correct dosage.

6.2. Acceptance of too large doses of vitamins and additives:

Taking too large doses of vitamins and additives can be harmful to health. Some vitamins and minerals, such as vitamin A and iron, can be toxic in large doses.

6.3. Reception of low -quality vitamins and additives:

Reception of low -quality vitamins and additives can be ineffective or even dangerous. Choose vitamins and additives from well -known and trusted manufacturers.

6.4. Incorrect storage of vitamins and additives:

Incorrect storage of vitamins and additives can reduce their effectiveness. Keep vitamins and additives in a cool, dry place protected from light.

6.5. Ignoring side effects:

If you experience any side effects after taking vitamins and additives, stop taking them and consult your doctor.

6.6. Insufficient water use:

Some vitamins and additives, such as fiber, require sufficient water use for normal functioning.

6.7. Replacing vitamins and supplements of healthy nutrition:

Vitamins and additives are not a replacement for healthy and balanced diet. They should be used as an addition to a healthy lifestyle.

6.8. Inaccurate interactions with drugs:

Some vitamins and additives can interact with medicines. Tell your doctor about all vitamins and additives that you accept to avoid undesirable interactions.

6.9. Continuation of medication without consulting a doctor:

Do not stop taking medications without consulting a doctor, even if you feel better after taking vitamins and additives.

6.10. Waiting for instant results:

Vitamins and additives do not act instantly. It takes time to begin to have a positive effect on health. Be patient and adhere to the recommended dosage.

Part 7: Alternative approaches to obtaining the necessary nutrients

Instead of relying exclusively on vitamins and additives, there are alternative approaches to obtaining the necessary nutrients.

7.1. Balanced nutrition:

The best way to get the necessary nutrients is to adhere to a healthy and balanced diet. Use a variety of products from all groups of products, including fruits, vegetables, whole grain products, legumes, nuts, seeds, meat, poultry, fish, eggs and dairy products.

7.2. Soil strengthening:

Strege of soil can increase the content of nutrients in food. Use organic methods of agriculture, such as composting and crop rotation.

7.3. Growing your own products:

Growing their own products allows you to control the quality and nutritional value of food.

7.4. Buying local and seasonal products:

Local and seasonal products are usually more fresh and contain more nutrients than products that are transported over long distances.

7.5. Conscious nutrition:

Conscious nutrition is the practice of conscious eating, paying attention to the taste, smell and texture of food. Conscious nutrition can help improve digestion and absorption of nutrients.

7.6. Enzymed products:

Enzymed products, such as yogurt, kefir, sauerkraut and kimchi, contain probiotics that are useful for intestinal health.

7.7. Tinctures and decoctions of herbs:

Tinctures and decoctions of herbs can be rich in vitamins, minerals and antioxidants.

7.8. Super products:

There are certain products called “super -products” that are especially rich in nutrients. Examples of super -products: Gerja, Spirulin, Chlorella and Chia seeds.

7.9. Nutrigenomy:

Nutrigenomy is a science that studies the effect of nutrition on genes. Nutrigenomy can help determine individual needs for nutrients based on genetic characteristics.

7.10. Integrative approach:

The integrative approach to health includes a combination of traditional medicine and alternative treatment methods such as acupuncture, massage and yoga. An integrative approach can help improve the general state of health and well -being.

Part 8: Vitamins and additives for specific health states after 50

Certain vitamins and additives can be especially useful for people over 50 years old, suffering from specific diseases.

8.1. Osteoporosis:

Vitamin D: It is necessary for the assimilation of calcium and maintaining bone health.
Calcium: The main building material for bones.
Vitamin K2: Helps to direct calcium to the bone.
Magnesium: It is important for bones health.
Brown: It can help increase bone density.

8.2. Cardiovascular diseases:

Omega-3 fatty acids: They help reduce triglycerides, blood pressure and the risk of developing a heart attack and stroke.
Coenzim Q10 (COQ10): It can help improve heart function and reduce blood pressure.
Vitamin B3 (Niacin): It can help reduce LDL cholesterol and increase the level of HDL cholesterol.
Fiber: Helps reduce cholesterol.
Potassium: Helps reduce blood pressure.

8.3. Type 2 diabetes:

Chromium: Helps to improve insulin sensitivity and regulate blood sugar.
Magnesium: It is important for regulating blood sugar.
Alpha-lipoic acid: It can help improve insulin sensitivity and reduce neuropathic pain.
Fiber: Helps regulate blood sugar.
Cover: It can help improve insulin sensitivity.

8.4. Arthritis:

Glucosamine and chondroitin: They can help reduce joint pain and improve their function.
Omega-3 fatty acids: Have anti -inflammatory properties.
Kurkumin (from turmeric): It has anti -inflammatory and antioxidant properties.
Vitamin D: It can help reduce joint pain.
Same (s-adenosylmetionine): It can help reduce joint pain and improve their function.

8.5. Yellow stain degeneration (age -related macular degeneration):

Lutein and Zeaxanthin: Antioxidants that protect the eyes from damage caused by light.
Vitamin C: An antioxidant that protects the eyes from damage caused by free radicals.
Vitamin E: An antioxidant that protects the eyes from damage caused by free radicals.
Zinc: It is important for the health of the retina of the eye.
Omega-3 fatty acids: They can help slow down the progression of age -related macular degeneration.

8.6. Dementia and Alzheimer’s disease:

Omega-3 fatty acids: They can help improve cognitive functions and reduce the risk of developing dementia and Alzheimer’s disease.
Vitamin B12: It is necessary for the health of the nervous system and normal brain function.
Folic acid: It is necessary for the health of the nervous system and normal brain function.
Vitamin E: An antioxidant that protects the brain from damage caused by free radicals.
Kurkumin (from turmeric): It has anti -inflammatory and antioxidant properties.
Ginkgo biloba: It can help improve blood circulation in the brain and improve cognitive functions.

Important! This information is intended only for familiarization and should not be used for self -diagnosis or self -medication. Always consult a doctor before taking any vitamins and additives, especially if you have any diseases.

Part 9: debunking myths about vitamins and additives

There are many myths about vitamins and additives that can be misleading and leading to incorrect solutions for health.

9.1. Myth: “The more, the better.”

Reality: Taking too large doses of vitamins and additives can be harmful to health. Some vitamins and minerals, such as vitamin A and iron, can be toxic in large doses. Always adhere to the recommended dosage.

9.2. Myth: “Vitamins and additives can replace a healthy nutrition.”

Reality: Vitamins and additives are not a replacement for healthy and balanced diet. They should be used as an addition to a healthy lifestyle.

9.3. Myth: “All vitamins and additives are equally effective.”

Reality: The quality of vitamins and additives can vary greatly. Choose vitamins and additives from well -known and trusted manufacturers.

9.4. Myth: “Vitamins and additives are always safe.”

Reality: Some vitamins and additives can interact with drugs or have side effects. Tell your doctor about all vitamins and additives that you accept to avoid undesirable interactions and side effects.

9.5. Myth: “Everything that is natural, safe.”

Reality: Not everything that is natural, safe. Some plant additives can be toxic or interact with drugs.