Vitamins and additives after 40

Vitamins and additives after 40: the path to health and activity

After forty years, the body undergoes significant changes. Metabolism slows down, hormonal background changes, and the first signs of age -related changes appear. Maintaining health and high levels of energy requires an integrated approach, including a balanced nutrition, regular physical exercises and, in some cases, taking vitamins and additives. It is important to understand that vitamins and additives are not a replacement for a healthy lifestyle, but only its addition. Before taking any additives, a consultation with a doctor is needed, who will take into account individual needs and health status.

I. Changes in the body after 40 and their effect on the need for vitamins and additives:

1. Slow down metabolism: With age, the metabolic rate is reduced, which leads to a decrease in calories need. However, the need for nutrients remains the same, and in some cases even increases. This is due to the fact that the body assimilates certain vitamins and minerals worse.

2. Changes in the hormonal background:

   • Women: The period of perimenopause begins, characterized by a decrease in estrogen level. This can lead to a number of unpleasant symptoms, such as ebbs, sleep disturbances, mood changes and a decrease in bone density.
   • Men: The level of testosterone is reduced, which can cause fatigue, decrease in libido, a decrease in muscle mass and an increase in adipose tissue.

3. Reducing the absorption of nutrients: With age, the digestive system worsens, which leads to a decrease in the absorption of vitamins and minerals from food. This is especially true for vitamin B12, calcium and magnesium.

4. Increase in the risk of chronic diseases: After 40 years, the likelihood of developing diseases such as cardiovascular diseases, type 2 diabetes, osteoporosis and cancer increases. Some vitamins and additives can help reduce the risk of these diseases.

5. Reducing muscle mass (sarcopenia): With age, there is a gradual loss of muscle mass, which leads to a decrease in strength and endurance.

6. Deterioration of the condition of the skin, hair and nails: A decrease in collagen production leads to wrinkles, dry skin, brittle hair and nails.

7. Reducing cognitive functions: With age, memory, concentration of attention and other cognitive functions can worsen.

II. The main vitamins and additives recommended after 40:

1. Vitamin D:

   • Role: It is important for the health of bones, the immune system, muscles and the nervous system. Participates in the regulation of the level of calcium and phosphorus in the blood.
   • Need: With age, the body’s ability to synthesize vitamin D from sunlight decreases. The recommended daily dose is 600-800 IU (international units).
   • Deficiency: It can lead to osteoporosis, muscle weakness, increased susceptibility to infections.
   • Sources: Bold fish (salmon, tuna, mackerel), egg yolk, enriched products (milk, cereals).
   • Supplements: Vitamin D3 (cholecalciferol) is a more effective form than vitamin D2 (ergocalciferol).

2. Vitamin B12:

   • Role: It is necessary for the normal operation of the nervous system, the formation of red blood cells and the synthesis of DNA.
   • Need: With age, the absorption of vitamin B12 from food worsens. The recommended daily dose is 2.4 mcg.
   • Deficiency: It can lead to anemia, neurological problems (numbness of the limbs, impaired coordination, depression).
   • Sources: Meat, fish, poultry, dairy products.
   • Supplements: Cyanocobalamin, methylcobalamin. Methylcobalamin is considered a more bio -access form.

3. Calcium:

   • Role: It is important for the health of bones and teeth, participates in the work of muscles and the nervous system.
   • Need: Women after 50 years and men after 70 years are recommended to increase calcium consumption to 1200 mg per day.
   • Deficiency: It can lead to osteoporosis, increased risk of fractures.
   • Sources: Dairy products, green leafy vegetables, enriched products (tofu, orange juice).
   • Supplements: Calcium carbonate, calcium citrate. Calcium citrate is better absorbed by people with reduced acidity of the stomach.

4. Magnesium:

   • Role: Participates in more than 300 enzymatic reactions in the body, including the regulation of blood pressure, blood sugar, muscle and nervous system.
   • Need: The recommended daily dose is 400-420 mg for men and 310-320 mg for women.
   • Deficiency: It can lead to muscle cramps, fatigue, insomnia, increased blood pressure.
   • Sources: Green leafy vegetables, nuts, seeds, whole grain products.
   • Supplements: Magnesium citrate, magnesium glycinate, magnesium oxide. Magnesium glycinate is considered the most well tolerated form.

5. Omega-3 fatty acids:

   • Role: Important to the health of the heart, brain and joints. Have anti -inflammatory properties.
   • Need: It is recommended to use 1-2 grams of omega-3 fatty acids per day.
   • Deficiency: It can lead to increased risk of cardiovascular diseases, worsening cognitive functions, joint pain.
   • Sources: Fat fish (salmon, tuna, mackerel), linen seed, chia seeds, walnuts.
   • Supplements: Fish oil, krill oil, vegetable sources of omega-3 (alpha-linolenic acid).

6. Coenzim Q10 (COQ10):

   • Role: An antioxidant that plays an important role in the production of energy in cells.
   • Need: It is usually produced by the body, but with age its level decreases. The dosage of additives varies from 30 to 200 mg per day.
   • Deficiency: It can lead to fatigue, muscle weakness, heart failure.
   • Sources: Meat, fish, nuts, seeds.
   • Supplements: Kilikhinon, Kilikhinol. Kilikhinol is considered a more bio -access form.

7. Probiotics:

   • Role: Support the intestinal health, strengthen the immune system and improve digestion.
   • Need: It is recommended to choose probiotics containing various bacterial strains.
   • Deficiency: It can lead to digestive problems, a decrease in immunity.
   • Sources: Enzymed products (yogurt, kefir, sauerkraut).
   • Supplements: They contain various strains of bacteria, such as Lactobacillus and Bifidobacterium.

8. Vitamin C:

   • Role: The antioxidant, which strengthens the immune system, promotes the production of collagen and improves iron absorption.
   • Need: The recommended daily dose is 75 mg for women and 90 mg for men.
   • Deficiency: It can lead to scurvy, weakness, bleeding of the gums.
   • Sources: Citrus fruits, berries, pepper, broccoli.
   • Supplements: Ascorbic acid, sodium ascorbate.

9. Vitamin E:

   • Role: An antioxidant that protects the cells from damage caused by free radicals.
   • Need: The recommended daily dose is 15 mg.
   • Deficiency: It is rare, but can lead to neurological problems and muscle weakness.
   • Sources: Vegetable oils, nuts, seeds, green leafy vegetables.
   • Supplements: Alfa-Tocopherol, Tokotrienols.

10. Curcumin:

    • Role: The active substance contained in the turmeric has anti -inflammatory, antioxidant and anti -cancer properties.
    • Need: The dosage of additives varies from 500 to 2000 mg per day.
    • Deficiency: It does not cause a deficiency, since it is not a necessary nutrient.
    • Sources: Turmeric.
    • Supplements: Kurkumin with piperin (black pepper), which improves its absorption.

11. Collagen:

    • Role: The main structural protein in the body, which ensures the elasticity and strength of the skin, hair, nails, joints and bones.
    • Need: The dosage of additives varies from 5 to 15 grams per day.
    • Deficiency: It does not cause a deficiency, since it is not a necessary nutrient.
    • Sources: Bone broth, gelatin.
    • Supplements: Hydrolyzed collagen (collagen peptides) is well absorbed by the body.

12. Creatine:

    • Role: Supports energy in the muscles and brain. Useful for increasing strength, muscle mass and cognitive functions.
    • Need: The dosage of additives varies from 3 to 5 grams per day.
    • Deficiency: It does not cause a deficiency, since it is not a necessary nutrient.
    • Sources: Meat, fish.
    • Supplements: Creatine Monohydrate is the most studied and effective form.

13. Alpha-lipoic acid (ALA):

    • Role: An antioxidant that is involved in the metabolism of energy and can improve insulin sensitivity.
    • Need: The dosage of additives varies from 300 to 600 mg per day.
    • Deficiency: It does not cause a deficiency, since it is not a necessary nutrient.
    • Sources: Meat, vegetables.
    • Supplements: Alpha-lipoic acid.

III. Vitamins and supplements for women after 40:

1. Soy isoflavons:

   • Role: They can help alleviate the symptoms of menopause, such as tides, sleep disturbances and mood changes.
   • Sources: Soy, soy products.
   • Supplements: Soy extract containing isoflavons.

2. Dong Quai (Dong quai):

   • Role: It is traditionally used in Chinese medicine to alleviate the symptoms of menopause and regulation of the menstrual cycle.
   • Sources: Dong quai plant.
   • Supplements: Dong quai extract.

3. Black Kochosh (Black Cohosh):

   • Role: It can help alleviate the ejections and other symptoms of menopause.
   • Sources: Black Cohosh plant.
   • Supplements: Black Cohosh extract.

4. D-mannose:

   • Role: It can help prevent urinary tract infections (IMP).
   • Sources: Cranberry, other berries.
   • Supplements: D-mannose.

5. Iron:

   • Role: It is important for the formation of red blood cells and the transportation of oxygen.
   • Need: The need for iron is reduced after menopause, but it is important to monitor the level of iron, especially with abundant menstruation during the period of perimenopause.
   • Sources: Red meat, poultry, fish, legumes, green leafy vegetables.
   • Supplements: Iron sulfate, gland gluconate, iron bislycinate. Gland bisglicinate is considered the most tolerated shape.

IV. Vitamins and additives for men after 40:

1. Zinc:

   • Role: It is important for the health of the prostate, the immune system and reproductive function.
   • Need: The recommended daily dose is 11 mg.
   • Deficiency: It can lead to a decrease in libido, problems with a prostate, a decrease in immunity.
   • Sources: Meat, seafood, nuts, seeds.
   • Supplements: Zinc citrate, zinc picolinate, zinc gluconate.

2. Selenium:

   • Role: An antioxidant that is important for the health of the prostate and thyroid gland.
   • Need: The recommended daily dose is 55 μg.
   • Deficiency: It can lead to problems with the thyroid gland, the increased risk of prostate cancer.
   • Sources: Brazilian nuts, seafood, meat.
   • Supplements: Seleenomeininin, sodium selenite.

3. Saw Palmetto (creeping gray):

   • Role: It can help alleviate the symptoms of benign prostate hyperplasia (DGPZ), such as frequent urination and difficulty urination.
   • Sources: Saw Palmetto berries.
   • Supplements: Saw Palmetto extract.

4. Liquopin:

   • Role: An antioxidant who can help protect against prostate cancer.
   • Sources: Tomatoes, watermelons, grapefruit.
   • Supplements: Liquopin.

V. How to choose vitamins and additives:

1. Consultation with a doctor: Before taking any vitamins and additives, you need to consult a doctor who will take into account individual needs and health status.

2. Quality product: Choose vitamins and additives from reputable manufacturers that test their products for quality and cleanliness.

3. Output form: Some forms of vitamins and minerals are better absorbed by the body than others.

4. Dosage: Follow the doctor’s recommendations or instructions on the product label. Do not exceed the recommended dose.

5. Interaction with drugs: Some vitamins and additives can interact with medicines. Tell the doctor about all the drugs and additives that you take.

6. Certification: Look for products certified by independent organizations such as NSF International or USP, which check the quality and purity of products.

7. Reviews: Read the reviews of other consumers about the product.

VI. Risks and side effects:

1. Overdose: Reception of too many vitamins and minerals can be dangerous.

2. Interaction with drugs: Some vitamins and additives can interact with medicines.

3. Allergic reactions: Some people may have allergic reactions to vitamins and additives.

4. Side effects: Some vitamins and additives can cause side effects, such as nausea, diarrhea or constipation.

VII. Alternative ways of obtaining vitamins and minerals:

1. Balanced nutrition: The best way to get the necessary vitamins and minerals is a balanced diet, including a variety of fruits, vegetables, whole grain products, low -fat meat, fish and poultry.

2. Enriched products: Some products, such as milk and cereals, are enriched with vitamins and minerals.

VIII. The importance of a healthy lifestyle:

Reception of vitamins and additives is an important addition to a healthy lifestyle, but cannot replace it. A healthy lifestyle includes:

1. Balanced nutrition: The use of various products rich in vitamins, minerals and antioxidants.

2. Regular physical exercises: Maintaining physical activity helps maintain muscle mass, bone health and cardiovascular system.

3. Sufficient sleep: Providing enough sleep (7-8 hours) is necessary to restore and maintain health.

4. Stress management: Stress can negatively affect health. It is important to find stress control methods, such as meditation, yoga or nature walks.

5. Refusal of smoking and abuse of alcohol: Smoking and abuse of alcohol harm health and increase the risk of chronic diseases.

IX. Vitamins and additives for specific health standards:

1. Osteoporosis: Vitamin D, calcium, magnesium, vitamin K2.

2. Cardiovascular diseases: Omega-3 fatty acids, coenzyme Q10, vitamin D, vitamin K2.

3. Type 2 diabetes: Magnesium, chrome, alpha-lipoic acid.

4. Arthritis: Glucosamine, chondroitin, curcumin, omega-3 fatty acids.

5. Age -related vision changes (macular degeneration): Luthein, zeaqsanthy, vitamin C, vitamin E, zinc, med.

6. Cognitive disorders: Omega-3 fatty acids, vitamin B12, coenzyme Q10, creatine.

X. Vitamins and additives and sports:

1. Creatine: Increasing strength and muscle mass.

2. Protein: Restoration and growth of muscles.

3. BCAA (amino acids with an extensive chain): Muscle restoration and decrease in muscle pain.

4. L-Carnitin: Improving fat metabolism and increased endurance.

5. Beta-Alanine: Increased endurance and decrease in muscle fatigue.

XI. Vitamins and supplements for vegetarians and vegans:

Vegetarians and vegans need to especially carefully monitor the consumption of the following vitamins and minerals:

1. Vitamin B12: Contained only in animal products. It is necessary to take additives or use enriched products.

2. Vitamin D: It may be difficult to get a sufficient amount of vitamin D from plant sources. It is necessary to take additives or use enriched products.

3. Iron: Vegetable iron (non -meter iron) is worse absorbed than the animal of iron (hemic iron). It is necessary to consume products rich in vitamin C to improve iron absorption.

4. Calcium: Make sure that you get enough calcium from plant springs, such as green leafy vegetables, tofu and enriched products.

5. Omega-3 fatty acids: Get omega-3 fatty acids from flaxseed, chia seeds and walnuts. You can also take additives with a plant source of omega-3 (alpha-linolenic acid).

6. Zinc: Vegeted zinc is worse absorbed than animal zinc. Use products rich in zinc, such as nuts, seeds and legumes.

XII. Myths about vitamins and additives:

1. Myth: The more, the better. Reception of too many vitamins and minerals can be dangerous.

2. Myth: Vitamins and additives can replace healthy nutrition. Vitamins and additives are an addition to a healthy lifestyle, but cannot replace a balanced diet.

3. Myth: Vitamins and additives can cure all diseases. Vitamins and additives are not a cure for all diseases.

4. Myth: All vitamins and additives are safe. Some vitamins and additives can interact with drugs or cause side effects.

XIII. How to store vitamins and additives correctly:

1. Keep vitamins and additives in a cool, dry place inaccessible to children.

2. Do not store vitamins and additives in the bathroom, as there is high humidity.

3. Do not store vitamins and additives under direct sunlight.

4. Check the shelf life of vitamins and additives before using them.

5. Close the lid tightly after use.

XIV. Prospects for studies of vitamins and additives:

Studies of vitamins and additives continue, and new discoveries appear regularly. Some promising areas of research include:

1. The influence of vitamins and aging additives: Studying the role of vitamins and additives in slowing down the processes of aging and extending life.

2. The effect of vitamins and additives on cognitive functions: Studying the role of vitamins and additives in improving memory, concentration of attention and other cognitive functions.

3. The influence of vitamins and additives on cancer prevention: Studying the role of vitamins and additives in reducing the risk of cancer.

4. Personalized approach to vitamins and additives: Development of personalized recommendations for taking vitamins and additives based on individual needs and genetic features.

XV. Useful resources:

1. National Health Institutes (NIH)
2. Office for sanitary supervision of the quality of food and medicines (FDA)
3. National Center for Complementary and Integrative Health (NCCIH)

XVI. Conclusion:

Vitamins and additives can be a useful addition to a healthy lifestyle after 40 years. However, it is important to understand that they are not a replacement for a balanced nutrition, regular physical exercises and sufficient sleep. Before taking any additives, a consultation with a doctor is needed, who will take into account individual needs and health status. It is important to choose quality products from reputable manufacturers and follow the dosage recommendations. With the right approach, vitamins and additives can help maintain health, energy and active lifestyle after 40 years.

This expanded version provides a more detailed and comprehensive overview of vitamins and supplements after 40, addressing various aspects of health, specific needs for men and women, and important considerations for their safe and effective use. The detailed explanations, recommendations, and cautionary notes make it a valuable resource for anyone looking to optimize their health in their later years.