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Vitamins and health additives after 60: Complete guidance

Part 1: Changing body needs after 60 years

Aging is a natural process, accompanied by physiological changes affecting the needs of the body in nutrients. After 60 years, the assimilation of nutrients may worsen, and the risk of chronic diseases increases. Proper nutrition and taking the necessary vitamins and additives can significantly improve the quality of life during this period.

1.1. Physiological changes affecting the needs for nutrients:

Reducing the acidity of the stomach: A decrease in hydrochloric acid production (HCl) in the stomach complicates the breakdown of food and the absorption of some vitamins and minerals, such as vitamin B12, iron and calcium.
Deterioration of intestinal work: A decrease in intestinal motility and a change in the composition of microbiots can lead to constipation and a decrease in the absorption of nutrients.
Reducing the function of the kidneys: The kidneys play an important role in maintaining the balance of electrolytes and displaying waste. With age, their function can deteriorate, which affects the absorption and withdrawal of some vitamins and minerals.
Reducing muscle mass (sarcopenia): The loss of muscle mass reduces metabolism and increases the need for protein and some vitamins necessary to maintain muscle tissue.
Changes in bone tissue: A decrease in bone density (osteoporosis) increases the need for calcium, vitamin D and other minerals necessary for the health of bones.
Weakening of the immune system: With age, the immune system becomes less effective, which increases the risk of infections. To maintain immunity, vitamins C, D, E and zinc are necessary.
Reducing appetite and taste: Changes in taste and smell, as well as a decrease in appetite, can lead to insufficient nutrient consumption.
Taking drugs: Many drugs can affect the assimilation and metabolism of vitamins and minerals. It is necessary to take into account the interaction of drugs and additives.

1.2. Common nutrient deficits in people over 60:

Vitamin B12: The deficiency of vitamin B12 can lead to neurological problems, anemia and fatigue.
Vitamin D: Vitamin D deficiency increases the risk of osteoporosis, fractures and diseases of the immune system.
Calcium: The lack of calcium contributes to the development of osteoporosis and increases the risk of fractures.
Magnesium: Magnesium deficiency can lead to muscle seizures, fatigue and heart rhythm.
Potassium: A lack of potassium can cause muscle weakness, fatigue and heart rhythm.
Folic acid: The disadvantage of folic acid can lead to anemia and increased risk of cardiovascular diseases.
Zinc: Zinc deficiency can weaken the immune system and slow down the healing of wounds.
Iron: The lack of iron can lead to anemia and fatigue. (Important: an excess of iron is also harmful, especially for men, therefore, a doctor’s consultation is necessary).
Omega-3 fatty acids: The deficiency of omega-3 fatty acids can affect the health of the heart, brain and joints.

1.3. The value of a balanced diet for health after 60 years:

Proper nutrition is the basis of health at any age, especially after 60 years. It is important to consume a variety of foods rich in fruits, vegetables, whole cereals, low -fat protein and healthy fats.

Fruits and vegetables: Provide the body with vitamins, minerals, antioxidants and fiber. It is recommended to use at least 5 servings per day.
Whole cereals: Provide the body with fiber, group B vitamins and minerals.
Low -fat protein: It is necessary to maintain muscle mass and bone health. Sources: fish, bird, legumes, tofu, eggs.
Healthy fats: It is necessary for the health of the heart, brain and joints. Sources: fish, nuts, seeds, avocados, olive oil.
A sufficient amount of liquid: It is important to drink enough water to maintain hydration and the normal functioning of the kidneys.
Consumption restriction: It is necessary to limit the consumption of sugar, salt, saturated and trans fats.

Part 2: Basic vitamins and additives for people over 60 years old

Despite the importance of a balanced diet, some people over 60 years old may require additional intake of vitamins and additives to maintain health.

2.1. Vitamin B12:

Role in the body: Vitamin B12 is necessary for the normal function of the nervous system, the formation of red blood cells and DNA synthesis.
Deficiency symptoms: Fatigue, weakness, numbness or tingling in the arms and legs, problems with memory and concentration, depression.
Recommended dosage: The recommended daily dose of vitamin B12 is 2.4 mcg. People over 60 years old with vitamin B12 deficiency may require a higher dose.
Forms of vitamin B12: Cyanocobalamin (synthetic form), methylcobalamin (active form). Methylcobalamin is considered more bioavailable.
Sources of vitamin B12: Animal products (meat, fish, poultry, eggs, dairy products), enriched products (vegetable milk, cereals).
Features of the reception: Since the assimilation of vitamin B12 depends on gastric acid, people with atrophic gastritis or taking drugs that reduce acidity are recommended to take vitamin B12 in the form of subloingval tablets (absorbing under the tongue) or injections.

2.2. Vitamin D:

Role in the body: Vitamin D is necessary for the health of bones, the immune system and neuromuscular function. It helps the body absorb calcium.
Deficiency symptoms: Fatigue, bones and muscles, weakness, increased susceptibility to infections.
Recommended dosage: The recommended daily dose of vitamin D is 600-800 IU (international units). People over 60 years old with vitamin D deficiency may require a higher dose (up to 2000-4000 IU per day).
Vitamin D forms: Vitamin D2 (ergocalciferol, plant origin), vitamin D3 (cholegalciferol, animal origin). Vitamin D3 is considered more effective in increasing the level of vitamin D in the blood.
Sources of vitamin D: Bold fish (salmon, tuna, mackerel), egg yolks, enriched products (milk, cereals), sunlight.
Features of the reception: It is recommended to combine vitamin D with vitamin K2 intake to improve calcium absorption and prevent its deposition in soft tissues. Before taking high doses of vitamin D, it is necessary to consult a doctor and check the level of vitamin D in the blood.

2.3. Calcium:

Role in the body: Calcium is necessary for the health of bones, teeth, muscles and nervous system.
Deficiency symptoms: Osteoporosis, bone fractures, muscle cramps, numbness or tingling in the arms and legs.
Recommended dosage: The recommended daily dose of calcium is 1000-1200 mg.
Calcium forms: Calcium carbonate (better absorbed with food), calcium citrate (it is better absorbed on an empty stomach).
Calcium sources: Dairy products, green leafy vegetables, broccoli, tofu, enriched products (vegetable milk, juices).
Features of the reception: Calcium is recommended to combine with the use of vitamin D to improve absorption. Separate the intake of calcium and iron, as they can compete for assimilation. High doses of calcium can increase the risk of cardiovascular diseases, so it is necessary to observe the recommended dosage.

2.4. Magnesium:

Role in the body: Magnesium is involved in more than 300 biochemical reactions in the body, including the regulation of blood pressure, blood sugar, muscle and nerves.
Deficiency symptoms: Muscle cramps, fatigue, weakness, heart rhythm, constipation.
Recommended dosage: The recommended daily dose of magnesium is 400-420 mg for men and 310-320 mg for women.
Forms of magnesium: Magnesium citrate (well absorbed), magnesium oxide (less well absorbed, can cause a laxative effect), magnesium glycinate (well tolerated, minimal laxative effect).
Sources of magnesium: Green leafy vegetables, nuts, seeds, legumes, whole cereals.
Features of the reception: Magnesium intake can improve sleep quality and reduce anxiety. It is not recommended to take magnesium simultaneously with calcium and iron.

2.5. Potassium:

Role in the body: Potassium is necessary to maintain normal blood pressure, function of muscles and nerves.
Deficiency symptoms: Muscle weakness, fatigue, heart rhythm, constipation.
Recommended dosage: The recommended daily potassium dose is 3500-4700 mg.
Sources of potassium: Banans, oranges, potatoes, tomatoes, spinach, beans.
Features of the reception: People with kidney diseases or taking medications affecting potassium levels need to consult a doctor before taking potassium additives.

2.6. Folic acid (vitamin B9):

Role in the body: Folic acid is necessary for the formation of red blood cells, DNA and RNA synthesis, as well as for the normal functioning of the nervous system.
Deficiency symptoms: Anemia, fatigue, weakness, ulcers in the mouth, digestive problems.
Recommended dosage: The recommended daily dose of folic acid is 400 mcg.
Folic acid forms: Folic acid (synthetic form), folat (natural form). Methylflat (5-mthf) is an active form of a folate, which is better absorbed by some people.
Folic acid sources: Green leaf vegetables, legumes, citrus fruits, enriched products (cereals, bread).
Features of the reception: Folic acid can mask vitamin B12 deficiency, so before taking additives it is necessary to exclude vitamin B12 deficiency.

2.7. Zinc:

Role in the body: Zinc is necessary for the immune system, wound healing, DNA and RNA synthesis, as well as for the normal functioning of taste and smell.
Deficiency symptoms: Weakening of the immune system, slow healing of wounds, loss of taste and smell, diarrhea, hair loss.
Recommended dosage: The recommended daily dose of zinc is 11 mg for men and 8 mg for women.
Forms of zinc: Zinc citrate, zinc picoline, zinc gluconate (well absorbed), zinc oxide (less well absorbed).
Sources of zinc: Meat, seafood, nuts, seeds, legumes, whole cereals.
Features of the reception: Taking zinc can reduce copper absorption, therefore, with prolonged use of zinc, it is recommended to take additives with copper.

2.8. Omega-3 fatty acids:

Role in the body: Omega-3 fatty acids (EPK and DGK) are necessary for the health of the heart, brain, joints and vision.
Deficiency symptoms: Dry skin, fatigue, concentration problems, joint pain, depression.
Recommended dosage: The recommended daily dose of EPK and DGK is 250-500 mg. People with cardiovascular diseases may require a higher dose (up to 1000 mg).
Sources of omega-3 fatty acids: Fat fish (salmon, tuna, mackerel, herring), linseed seeds, chia seeds, walnuts, fish oil, kriene oil.
Features of the reception: The intake of omega-3 fatty acids can dilute blood, so people taking anticoagulants need to consult a doctor. Choose additives with a high content of EPK and DGK.

2.9. Vitamin C:

Role in the body: Vitamin C is a powerful antioxidant necessary for the immune system, collagen synthesis, iron assimilation and cell protection from damage.
Deficiency symptoms: Fatigue, weakness, bleeding of gums, slow healing of wounds, frequent infections.
Recommended dosage: The recommended daily dose of vitamin C is 75 mg for women and 90 mg for men.
Sources of vitamin C: Citrus fruits, pepper, strawberries, broccoli, spinach.
Features of the reception: Vitamin C can improve iron absorption. Taking high doses of vitamin C can cause diarrhea.

2.10. Vitamin E:

Role in the body: Vitamin E is an antioxidant that protects the cells from damage to free radicals. It is also important for the immune system and skin health.
Deficiency symptoms: It is rare, but can include muscle weakness, vision problems and nervous disorders.
Recommended dosage: The recommended daily dose of vitamin E is 15 mg.
Sources of vitamin E: Vegetable oils, nuts, seeds, green leafy vegetables.
Features of the reception: Vitamin E can interact with anticoagulants, so people taking these drugs need to consult a doctor.

Part 3: Other healthy health additives after 60 years

In addition to the main vitamins and minerals, there are other additives that can be useful for people over 60 years old.

3.1. Coenzim Q10 (COQ10):

Role in the body: COQ10 is an antioxidant that is involved in the production of energy in cells. It is important for the health of the heart, brain and muscles.
Advantages: It can improve the function of the heart, reduce blood pressure, increase the level of energy and protect the cells from damage.
Recommended dosage: 100-200 mg per day.
Features of the reception: COQ10 can interact with anticoagulants and drugs from blood pressure.

3.2. Glucosamine and chondroitin:

Role in the body: Glucosamine and chondroitin are components of cartilage.
Advantages: They can reduce pain and inflammation for osteoarthritis.
Recommended dosage: Glucosamine 1500 mg per day, chondroitin 1200 mg per day.
Features of the reception: The effectiveness of glucosamine and chondroitin can be individual.

3.3. Probiotics:

Role in the body: Probiotics are living microorganisms that benefit health, improving the balance of intestinal microbiots.
Advantages: They can improve digestion, strengthen the immune system, reduce the symptoms of irritable intestines and prevent constipation.
Recommended dosage: Depends on the specific strain of probiotics.
Features of the reception: Choose probiotics with a variety of bacteria strains.

3.4. Creatine:

Role in the body: Creatine helps muscles produce energy during intense exercises.
Advantages: It can increase muscle mass, strength and endurance. It can also improve cognitive functions.
Recommended dosage: 3-5 grams per day.
Features of the reception: Before taking creatine, it is necessary to consult a doctor, especially with kidney diseases.

3.5. Alpha-lipoic acid (ALA):

Role in the body: ALA is an antioxidant that helps protect the cells from damage with free radicals and improves the function of nerves.
Advantages: It can improve blood sugar level control, reduce the symptoms of diabetic neuropathy and protect the brain from age -related changes.
Recommended dosage: 300-600 mg per day.
Features of the reception: ALA can interact with diabetes.

3.6. Melatonin:

Role in the body: Melatonin is a hormone that regulates the sleeping cycle.
Advantages: It can improve sleep quality and reduce insomnia.
Recommended dosage: 0.5-5 mg in 30-60 minute to sleep.
Features of the reception: Melatonin can cause drowsiness. It is not recommended to drive a machine or work with dangerous equipment after taking melatonin.

3.7. Kurkumin (from turmeric):

Role in the body: Kurkumin is an active connection in turmeric, which has anti -inflammatory and antioxidant properties.
Advantages: It can reduce pain and inflammation with arthritis, improve the function of the brain and protect against age -related diseases.
Recommended dosage: 500-2000 mg per day.
Features of the reception: Kurkumin is poorly absorbed by the body, so it is recommended to take it with piperin (from black pepper) to improve absorption.

3.8. Hyaluronic acid:

Role in the body: Hyaluronic acid is a component of connective tissue, which helps to retain water and moisturize the skin, joints and eyes.
Advantages: It can improve skin moisturizing, reducing joint pain and alleviate the dryness of the eyes.
Recommended dosage: 120-240 mg per day.
Features of the reception: Hyaluronic acid is usually well tolerated.

Part 4: important factors that should be considered when choosing vitamins and additives

The choice of vitamins and additives can be complicated, given the wide range of products in the market. It is important to consider several factors to make the right choice.

4.1. Consultation with a doctor:

Before taking any vitamins or additives, you need to consult a doctor. The doctor can evaluate your individual needs, identify possible deficits of nutrients and exclude contraindications.

4.2. Quality and safety of products:

Choose vitamins and additives from reliable manufacturers who test the products for quality and safety. Pay attention to the availability of quality certificates (for example, GMP – good manufacturing practice).

4.3. Composition of products:

Carefully read the composition of the products and avoid additives with artificial dyes, flavors, preservatives and other unnecessary ingredients.

4.4. Output form:

Choose the form of release of vitamins and additives, which is best suited for you (tablets, capsules, powders, liquid). Consider the features of the assimilation of various forms.

4.5. Dosage:

Follow the recommended dosage indicated on the packaging. Do not exceed the dosage without consulting a doctor.

4.6. Interaction with drugs:

Some vitamins and additives can interact with drugs. Before taking new additives, inform your doctor about all the medicines that you take.

4.7. Individual features:

Consider your individual characteristics, such as age, gender, state of health, allergies and food intolerance.

4.8. Gradual introduction:

When taking new additives, it is recommended to introduce them gradually to evaluate tolerance and avoid side effects.

4.9. Efficiency monitoring:

After the start of taking vitamins and additives, it is important to track their effectiveness and inform your doctor about any changes in well -being.

4.10. Diet as a priority:

Remember that vitamins and additives are not a replacement for healthy nutrition. A balanced diet should be the basis of your diet. Vitamins and additives can be useful to replenish deficits and maintain health, but they cannot compensate for the harm from an unhealthy lifestyle.

Part 5: maintaining a healthy lifestyle after 60 years

Reception of vitamins and additives is only one aspect of maintaining health after 60 years. It is also important to lead a healthy lifestyle that includes:

Regular physical exercises: Exercise help maintain muscle mass, improve the health of the heart, bones and joints, and also improve mood.
Healthy sleep: A sufficient amount of sleep is necessary to restore the body and maintain the normal function of the brain.
Stress management: Chronic stress can negatively affect health. It is important to learn how to effectively manage stress using meditation, yoga, walking in nature or other relaxing techniques.
Regular medical examinations: Regular medical examinations help to identify health problems at an early stage and get timely treatment.
Social activity: Maintaining social ties and communication with friends and family helps to prevent depression and improve the quality of life.
Refusal of bad habits: Smoking and excessive alcohol consumption can cause serious harm to health.
Maintaining cognitive activity: Regular performance of mental exercises (reading, solving crosswords, studying new skills) helps to preserve cognitive functions and prevent dementia.

Part 6: myths and errors about vitamins and additives

There are many myths and delusions about vitamins and additives that can mislead people over 60 years old.

Myth: More the better. Reality: Excessive use of some vitamins and minerals can be harmful to health. Follow the recommended dosage and consult your doctor.
Myth: Vitamins and additives can cure all diseases. Reality: Vitamins and additives are not a cure for all diseases. They can be useful to maintain health and replenish deficits, but cannot replace traditional treatment.
Myth: All natural additives are safe. Reality: Natural additives are not always safe. Some plant drugs can interact with drugs or cause side effects.
Myth: Additives have no side effects. Reality: Many additives can cause side effects, especially with high doses or when interacting with drugs.
Myth: If the supplement is sold without a recipe, it is safe. Reality: The lack of a recipe does not guarantee the safety of the additive. Always consult a doctor before taking new additives.
Myth: Vitamins and additives are necessary for all people over 60 years old. Reality: Not all people over 60 years old need vitamins and additives. The need to take additives depends on individual needs and health status.
Myth: Additives can be bought anywhere. Reality: It is important to choose additives from reliable manufacturers who test products for quality and safety.

Part 7: Recommendations for the choice of specific brands and products (examples)

Important: This section contains examples and is not a direct recommendation. Before buying, always check reviews, quality certificates and consult your doctor. These companies and products are not the only available on the market.

Vitamin B12:
- Solgar Methylcobalamin: A well -known company offering methylcobalamin in the form of resorption tablets.
- Now Foods Methyl B-12: Available and popular brand offering methylcobalamin.
Vitamin D3:
- Nordic Naturals Vitamin D3: High -quality fish fat with vitamin D3.
- Nature Vitamin D3: Widely accessible and budget brand.
Calcium:
- Nature’s Bounty Calcium: Offers various forms of calcium, including carbonate and citrate.
- Citracal Calcium Citrate: Contains calcium citrate, which is easier to absorb.
Magnesium:
- Natural Vitality Calm: The popular magnesium citrate powder, which easily dissolves in water.
- Doctor’s Best High Absorption Magnesium: Contains magnesium glycinate, which is well tolerated.
Omega-3 fatty acids:
- Nordic Naturals Ultimate Omega: High -quality fish oil with a high content of EPK and DGK.
- Carlson Labs The Very Finest Fish Oil: Another reliable brand with a good reputation.
Probiotics:
- Cultural: Contains a strain of Lactobacillus Rhamnosus GG, which is well studied.
- Garden of Life Dr. Formulated Probiotics: Offers various probiotic mixtures for different needs.
Coenzim Q10 (COQ10):
- Qunol Ultra CoQ10: Contains the KOLIKHINOL, the form COQ10, which is easier to absorb.
- Now Foods CoQ10: Available and popular brand.
Multivitamins for the elderly:
- Center Silver: One of the most popular multivitamins, designed specifically for people over 50 years old.
- One A Day 50+ Advantage: Another popular version of multivitamins for the elderly.

When choosing a specific product, pay attention to:

Brand’s reputation: Explore a company that produces an additive. Check reviews and ratings.
Certification by third -party organizations: Look for products certified by organizations such as NSF International, USP or Consumerlab.com. These organizations check the products for compliance with the declared composition and the absence of pollutants.
The composition of the ingredients: Carefully read the list of ingredients and avoid products with artificial dyes, flavors, preservatives and other unnecessary additives.
Consumer reviews: Read the reviews of other consumers to find out about their experience of using the product.

Remember that the information presented here is intended only for educational purposes and should not be considered as a medical consultation. Always consult a doctor or other qualified health specialist before making any decisions regarding your health.

Part 8: Answers to frequently asked questions about vitamins and additives after 60 years

8.1. Do I need to take multivitamins if I eat well?

Even with a balanced diet, some people over 60 years of age may experience a deficiency of certain nutrients due to age-related changes in the body. Multivitamins can help replenish these shortages. However, it is better to consult a doctor and take tests to determine specific deficits and choose an individual scheme for taking vitamins and additives.

8.2. What vitamins and additives are most important to bone health after 60 years?

The most important vitamins and minerals for the health of bones are calcium, vitamin D and vitamin K2. Magnesium, phosphorus and other trace elements are also important.

8.3. Can vitamins and additives interact with medicines?

Yes, some vitamins and additives can interact with medicines. For example, vitamin K can affect the effectiveness of anticoagulants, and grapefruit juice can interact with some medicines for blood pressure. Always inform your doctor about all the medicines and additives that you take.

8.4. When is it better to take vitamins – in the morning or in the evening?

Some vitamins are better absorbed in the morning, for example, group B vitamins and vitamin C. Fat -soluble vitamins (A, D, E, K) are better absorbed with food, so they can be taken during food. Magnesium can be taken in the evening, as it has a relaxing effect.

8.5. Can vitamins and supplements help with memory problems and concentration?

Some vitamins and additives can help improve cognitive functions, including B vitamins, vitamin D, omega-3 fatty acids and Q10 coenzyme. However, with serious problems with memory and concentration, you must consult a doctor for diagnosis and treatment.

8.6. Is it safe to take vitamins and additives for kidney diseases?

People with kidney diseases need to take vitamins and additives with caution, as some of them can load the kidneys or interact with drugs. Before taking any additives, you need to consult a doctor.

8.7. How long does it take to take vitamins and additives to see the results?

The time required for the appearance of results depends on a specific vitamin or additive, as well as on the individual characteristics of the body. Some additives, such as melatonin, can have an immediate effect, while for others such as vitamin D, it may take several months to see changes.

8.8. How to find out if I have a deficiency of vitamins?

The best way to find out if you have a deficiency of vitamins is to pass blood tests. Contact your doctor to discuss the possibility of analyzes.

8.9. What to do if I have side effects after taking vitamins and additives?

If you have side effects after taking vitamins and additives, stop taking them immediately and consult a doctor.

8.10. Where is it better to buy vitamins and additives – in a pharmacy or on the Internet?

Vitamins and additives can be bought both in a pharmacy and on the Internet. It is important to choose reliable sources and pay attention to the quality and safety of products. When buying on the Internet, check the reputation of the seller and the availability of quality certificates.

This article provides comprehensive information about vitamins and health additives after 60 years. Please use this information as a starting point and always consult with a qualified medical worker to receive individual recommendations. Health is the value that must be protected throughout life!