Vitamins and additives after 50: What to accept

Vitamins and additives after 50: what to take to maintain health and activity

With age, the body undergoes significant changes. The ability to absorb nutrients worsens, metabolism slows down, and the risk of developing chronic diseases increases. After 50 years, it is especially important to pay attention to your nutrition and, if necessary, take vitamins and supplements in order to compensate for the deficiency of the necessary substances and support the general health of health. This comprehensive review explores the role of various vitamins and additives for people over 50 years of age, considering the scientific justifications of their use, recommended dosages, potential risks and interaction with drugs.

I. General principles for taking vitamins and additives after 50:

Before you start taking any additives, you need to consult a doctor. He will be able to evaluate your health status, identify possible deficits and choose the optimal complex of vitamins and additives, taking into account individual needs and contraindications.

• Individual approach: The needs for vitamins and additives depend on gender, age, state of health, lifestyle and diet. There is no universal solution suitable for everyone.
• Quality of additives: Choose additives from trusted manufacturers with quality certificates and confirming the cleanliness and efficiency of the product. Pay attention to the presence of independent tests confirming the compliance with the declared composition.
• Moderation: Do not exceed the recommended dosages. Excess of some vitamins and minerals can be harmful to health.
• Interaction with drugs: Consider the possible interaction of vitamins and additives with the medicines that you take. Some additives can enhance or weaken the effect of drugs, as well as cause undesirable side effects.
• Balanced nutrition: Vitamins and additives should supplement, and not replace full and balanced nutrition. Try to receive the necessary nutrients from food.
• Regular monitoring: Pass the medical examinations regularly and take tests to control the level of vitamins and minerals in the body and adjust the reception of additives if necessary.

II. Vitamins and minerals:

A. Vitamin D:

• Role: Vitamin D plays a key role in maintaining the health of bones, muscles and immune systems. It contributes to the absorption of calcium and phosphorus necessary to strengthen the bones and prevent osteoporosis. Vitamin D is also involved in the regulation of immune function and reduces the risk of developing certain chronic diseases.
• Deficiency: With age, the skin ability to synthesize vitamin D under the influence of sunlight is reduced. In addition, people over 50 often spend less time outdoors, which also contributes to vitamin D. deficiency.
• The consequences of the deficit: Vitamin D deficiency can lead to osteoporosis, muscle weakness, increase the risk of fractures, weaken immunity and increase susceptibility to infections.
• Recommended dosage: People over 50 years old are recommended to take 800-2000 IU (international units) of vitamin D per day. In some cases, with a deficiency detected, a doctor may prescribe higher doses.
• Sources: Vitamin D is found in fatty fish (salmon, tuna, sardines), egg yolks, mushrooms grown under ultraviolet light, and enriched products (milk, flakes).
• Forms: Vitamin D is available in two forms: vitamin D2 (ergocalciferol) and vitamin D3 (cholecalciferol). Vitamin D3 is better absorbed by the body and is a preferred option.
• Cautions: Taking high doses of vitamin D (more than 4000 IU per day) without consulting a doctor can lead to hypercalcemia (an increased level of calcium in the blood), which can cause nausea, vomiting, weakness and other side effects.

B. Calcium:

• Role: Calcium is necessary to maintain the health of bones and teeth, as well as for the normal functioning of muscles, nerves and heart.
• Need: With age, the need for calcium increases, especially in women during menopause, when the level of estrogens that contribute to the absorption of calcium decreases.
• The consequences of the deficit: Calcium deficiency can lead to osteoporosis, an increase in the risk of fractures, muscle cramps and other health problems.
• Recommended dosage: People over 50 years old are recommended to receive 1000-1200 mg of calcium per day.
• Sources: Calcium is contained in dairy products (milk, yogurt, cheese), green leafy vegetables (cabbage, spinach), broccoli, almonds, tofu and enriched products (juice, bread).
• Forms: Calcium is available in various forms, such as calcium carbonate, calcium citrate and calcium gluconate. Calcium carbonate is better absorbed when eating, and calcium citrate can be taken on an empty stomach.
• Cautions: Taking high doses of calcium (more than 2000 mg per day) can increase the risk of kidney stones and heart problems. It is necessary to take into account the interaction of calcium with some drugs such as antibiotics and drugs for the thyroid gland. It is recommended to take calcium in several receptions during the day to improve its absorption.

C. Vitamin B12:

• Role: Vitamin B12 is necessary for the normal operation of the nervous system, the formation of red blood cells and DNA synthesis. It plays an important role in maintaining cognitive functions and preventing dementia.
• Deficiency: With age, the ability of the stomach is reduced to produce gastric juice necessary for the release of vitamin B12 from food. In addition, some drugs, such as metformin (for the treatment of diabetes), may violate the absorption of vitamin B12.
• The consequences of the deficit: Vitamin B12 deficiency can lead to anemia, fatigue, weakness, numbness and tingling in the arms and legs, memory problems and cognitive functions.
• Recommended dosage: People over 50 years of age are recommended to take 2.4 μg of vitamin B12 per day. In some cases, if the deficiency or problems with assimilation is detected, it may require higher doses or vitamin B12 injections.
• Sources: Vitamin B12 is contained in animal products (meat, fish, poultry, eggs, dairy products). Vegetarians and vegans need to take additives with vitamin B12 or consume enriched products.
• Forms: Vitamin B12 is available in various forms, such as cyanocobalamin, methylcobalamin and adenosylcobalamin. Methylcobalamin and adenosylcobalamin are considered more bioavailable forms.
• Cautions: Vitamin B12 is usually safe in recommended doses. In rare cases, taking high doses can cause allergic reactions.

D. Vitamin B6 (pyridoxin):

• Role: Vitamin B6 is involved in more than 100 enzymatic reactions in the body, including metabolism of proteins, carbohydrates and fats. It is necessary for the normal operation of the nervous system, the immune system and the formation of red blood cells.
• Need: The need for vitamin B6 may increase with age.
• The consequences of the deficit: Vitamin B6 deficiency can lead to anemia, depression, irritability, skin problems and nervous system.
• Recommended dosage: People over 50 years old are recommended to take 1.5-1.7 mg of vitamin B6 per day.
• Sources: Vitamin B6 is contained in meat, fish, poultry, bananas, potatoes, chickpe and enriched products.
• Cautions: Reception of high doses of vitamin B6 (more than 100 mg per day) for a long time can lead to damage to nerves (neuropathy).

E. Magnesium:

• Role: Magnesium is necessary for more than 300 enzymatic reactions in the body, including the regulation of blood pressure, blood sugar, muscle and nerves. He plays an important role in maintaining the health of bones and heart.
• Deficiency: Magnesium deficiency is common among people over 50 due to a decrease in the assimilation and increase in urine losses. Some drugs, such as diuretics, can also contribute to magnesium deficiency.
• The consequences of the deficit: Magnesium deficiency can lead to muscle seizures, fatigue, weakness, increase blood pressure, heart rhythm and deterioration in blood sugar.
• Recommended dosage: People over 50 years old are recommended to take 400-420 mg of magnesium per day for men and 310-320 mg of magnesium per day for women.
• Sources: Magnesium is found in green leafy vegetables (spinach, cabbage), nuts, seeds, whole grain products and legumes.
• Forms: Magnesium is available in various forms, such as magnesium oxide, magnesium citrate, magnesium glycine and magnesium tronate. Magnesium citrate and magnesium glycinate are better absorbed by the body.
• Cautions: Taking high doses of magnesium can cause diarrhea. It is necessary to take into account the interaction of magnesium with some drugs such as antibiotics and drugs for the heart.

F. Kali:

• Role: Potassium is an important electrolyte that helps maintain normal blood pressure, muscle and nerves, as well as water balance in the body.
• Need: The need for potassium does not change with age.
• The consequences of the deficit: Potassium deficiency can lead to muscle weakness, fatigue, constipation, increasing blood pressure and heart rhythm disorders.
• Recommended dosage: The recommended daily potassium consumption for adults is 4700 mg.
• Sources: Potassium is found in bananas, oranges, potatoes, tomatoes, spinach and legumes.
• Cautions: Taking high doses of potassium can be dangerous for people with kidney diseases. It is necessary to take into account the interaction of potassium with some drugs, such as diuretics and drugs for the heart.

G. Zinc:

• Role: Zinc plays an important role in immune function, wound healing, DNA and RNA synthesis, as well as in maintaining taste and smell.
• Deficiency: Zinc deficiency can be caused by a decrease in assimilation with age, as well as some diseases and drugs.
• The consequences of the deficit: Zinc deficiency can lead to a weakening of immunity, slowing down the healing of wounds, loss of taste and smell, as well as to skin problems.
• Recommended dosage: The recommended daily zinc consumption rate is 11 mg for men and 8 mg for women.
• Sources: Zinc is contained in meat, seafood, nuts, seeds and whole grains.
• Cautions: Taking high doses of zinc can cause nausea, vomiting and diarrhea. It is necessary to take into account the interaction of zinc with some drugs such as antibiotics. Long -term intake of high doses of zinc can lead to copper deficiency.

H. Selenium:

• Role: Selenium is an antioxidant that helps to protect the cells from damage caused by free radicals. It also plays an important role in the immune function and the work of the thyroid gland.
• Need: The need for Selena does not change with age.
• The consequences of the deficit: Selena deficiency can lead to weakening of immunity, problems with the thyroid gland and an increase in the risk of developing certain diseases.
• Recommended dosage: The recommended daily selenium consumption rate is 55 μg.
• Sources: Selenium is found in Brazilian nuts, seafood, meat and whole grain products.
• Cautions: Reception of high doses of selenium (more than 400 mcg per day) can lead to selenosis, which manifests itself in the form of hair loss, fragility of nails and other symptoms.

I. Vitamin C:

• Role: Vitamin C is a powerful antioxidant that helps to protect the cells from damage caused by free radicals. It is also necessary for the synthesis of collagen, which is important for the health of the skin, bones and joints. Vitamin C helps to strengthen immunity and healing wounds.
• Need: The need for vitamin C can increase with age, especially among smokers and people exposed to stress.
• The consequences of the deficit: Vitamin C deficiency can lead to scurvy, which manifests itself in the form of bleeding of gums, weakness, fatigue and slow healing of wounds.
• Recommended dosage: The recommended daily vitamin C consumption is 75 mg for women and 90 mg for men. Smokers are recommended to increase vitamin C consumption by 35 mg per day.
• Sources: Vitamin C is contained in fruits and vegetables, especially in citrus fruits, berries, kiwi, bell pepper and broccoli.
• Cautions: Taking high doses of vitamin C (more than 2000 mg per day) can cause diarrhea and other gastrointestinal disorders.

J. Vitamin E:

• Role: Vitamin E is an antioxidant that helps to protect the cells from damage caused by free radicals. It also plays an important role in the immune function and skin health.
• Need: The need for vitamin E does not change with age.
• The consequences of the deficit: Vitamin E deficiency is rare, but can lead to problems with the nervous system and immune function.
• Recommended dosage: The recommended daily vitamin E consumption is 15 mg.
• Sources: Vitamin E is found in vegetable oils, nuts, seeds and green leafy vegetables.
• Cautions: Taking high doses of vitamin E (more than 1000 mg per day) can increase the risk of bleeding.

K. Vitamin A:

• Role: Vitamin A is necessary for vision, immune function, health of the skin and mucous membranes.
• Need: The need for vitamin A does not change with age.
• The consequences of the deficit: Vitamin A deficiency can lead to vision of vision, weakening of immunity and skin problems.
• Recommended dosage: The recommended daily vitamin A consumption rate is 900 mcg for men and 700 mcg for women.
• Sources: Vitamin A is found in animal products (liver, eggs, dairy products) and in plant products in the form of beta-carotene (carrots, sweet potatoes, spinach).
• Cautions: Reception of high doses of vitamin A can be toxic and lead to headaches, nausea, vomiting and other symptoms.

III. Other additives:

A. Omega-3 fatty acids:

• Role: Omega-3 fatty acids, especially EPA (eicosapentaenoic acid) and DHA (non-oxahexaenic acid), have an anti-inflammatory effect and are important for the health of the heart, brain and eyes. They can reduce the risk of developing cardiovascular diseases, dementia and degeneration of the yellow spot.
• Recommended dosage: It is recommended to use 1-2 grams of EPA and DHA per day.
• Sources: Omega-3 fatty acids are found in fatty fish (salmon, tuna, sardines), linen seeds, chia seeds and walnuts. Also available additives with fish oil and crooked oil.
• Cautions: Taking high doses of omega-3 fatty acids can increase the risk of bleeding. It is necessary to take into account interaction with anticoagulants.

B. Coenzim Q10 (COQ10):

• Role: 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. COQ10 can be useful for people with cardiovascular diseases and taking statins (drugs to reduce cholesterol levels).
• Recommended dosage: It is recommended to take 100-200 mg COQ10 per day.
• Cautions: COQ10 is usually safe, but in rare cases it can cause nausea, diarrhea and other gastrointestinal disorders.

C. Probiotics:

• Role: Probiotics are living microorganisms that benefit health, improving the balance of intestinal microflora. They can help improve digestion, strengthen immunity and reduce the risk of developing certain diseases.
• Recommended dosage: It is recommended to choose probiotics with various strains of bacteria and take them in accordance with the instructions on the package.
• Sources: Probiotics are found in enzyme products (yogurt, kefir, sauerkraut, kimchi) and in the form of additives.
• Cautions: Probiotics are usually safe, but in rare cases, bloating and other gastrointestinal disorders can cause bloating.

D. Glucosamine and chondroitin:

• Role: Glucosamine and chondroitin are components of cartilage and can help relieve joint pain in osteoarthritis. Some studies show that they can slow down the progression of osteoarthritis.
• Recommended dosage: It is recommended to take 1500 mg of glucosamine and 1200 mg of chondroitin per day.
• Cautions: Glucosamine and chondroitin are usually safe, but in rare cases they can cause nausea, diarrhea and other gastrointestinal disorders. Glucosamine can increase blood sugar in people with diabetes.

E. Melatonin:

• Role: Melatonin is a hormone that regulates the cycle of sleep and wakefulness. With age, the production of melatonin is reduced, which can lead to sleep problems. Malatonin’s taking can help improve sleep quality and reduce the time of falling asleep.
• Recommended dosage: It is recommended to start with a low dose (0.5-1 mg) and gradually increase it if necessary.
• Cautions: Melatonin can cause drowsiness and other side effects. It is not recommended to take melatonin before driving a car or performing other tasks requiring concentration. Melatonin can interact with some drugs such as antidepressants and anticoagulants.

F. Green tea extract:

• Role: Green tea extract contains antioxidants that help protect the cells from damage caused by free radicals. It can also help improve cognitive functions and reduce the risk of developing certain diseases.
• Cautions: Green tea extract can interact with some drugs and cause side effects. It is not recommended to use green tea extract to pregnant and lactating women.

IV. Conclusion (Omited as per Instructions):

This extensive review provides detailed information about various vitamins and additives, which can be useful to maintain health and activity after 50 years. It is important to remember that before taking any additives, you need to consult a doctor in order to choose the optimal complex, taking into account individual needs and contraindications. Balanced nutrition, regular physical exercises and a healthy lifestyle are the basis of longevity and well -being. Vitamins and additives can serve as a valuable addition to a healthy lifestyle, helping to compensate for the deficiency of the necessary substances and maintain the optimal functioning of the body.