Vitamins and additives after 40: what is needed

Hormonal changes and their impact on the need for vitamins and minerals

After 40 years, significant hormonal changes occur in the body, which affect the absorption of nutrients, metabolism and general health. In women, this is due to the period of perimenopause and menopause, characterized by a decrease in estrogen level. In men, there is a gradual decrease in testosterone levels (Andropauz). These changes affect bone tissue, cardiovascular system, cognitive functions and energy levels, which increases the need for certain vitamins and minerals.

Women:

Estrogen and bone health: A decrease in estrogen levels leads to a decrease in bone density, increasing the risk of osteoporosis. Therefore, the need for calcium, vitamin D and vitamin K2 increases.
Metabolism and weight: The slowdown in metabolism and changes in the distribution of adipose tissue can lead to weight gain and problems with maintaining a healthy level of blood sugar. Vitamins of group B, chrome and magnesium are important.
Cardiovascular system: A decrease in estrogen levels increases the risk of cardiovascular diseases. Omega-3 fatty acids, vitamin K2 and coenzyme Q10 are needed.
Cognitive functions: Hormonal changes can affect memory and concentration. Support for cognitive functions requires vitamins of group B, vitamin D and omega-3 fatty acids.

Men:

Testosterone and muscle mass: A decrease in testosterone levels leads to a decrease in muscle mass and strength. To maintain muscle mass and energy level, vitamin D, creatine and zinc are necessary.
Prostate: In men over 40, the risk of prostate diseases increases. Circus, selenium and lycopine are important.
Cardiovascular system: A decrease in testosterone levels is associated with an increase in the risk of cardiovascular diseases. Omega-3 fatty acids, vitamin K2 and coenzyme Q10 are needed.
Erectile function: A decrease in testosterone levels can affect the erectile function. Important zinc, L-arginine and vitamin D.

Vitamin D: role, sources and dosage

Vitamin D plays a key role in maintaining the health of bones, the immune system and the cardiovascular system. It contributes to the absorption of calcium, strengthens the bones and reduces the risk of osteoporosis. Vitamin D is also important for regulating the immune system, helping to fight infections and inflammation. Vitamin D deficiency is associated with an increased risk of developing cardiovascular diseases, diabetes and certain types of cancer.

The role of vitamin D:

Bone health: Enhances the absorption of calcium and phosphorus necessary for the health of bones and teeth.
Immune system: Supports immune function, reduces the risk of infections.
Cardiovascular system: Improves the function of endothelium, reduces the risk of arterial hypertension and other cardiovascular diseases.
Muscle function: Supports muscle strength and function, reduces the risk of falls.
Mood: Participates in mood regulation, reduces the risk of depression.

Sources of vitamin D:

Sunlight: The main source of vitamin D. Out of 15-20 minutes a day can provide a sufficient amount of vitamin D. However, the effectiveness of sunlight depends on many factors, including the time of year, geographical position, skin color and the use of sunscreen creams.
Food: Bold fish (salmon, tuna, sardines), egg yolks, liver, enriched products (milk, juices, cereals). However, the content of vitamin D in food is often not enough to meet the needs of the body.
Supplements: Vitamin D3 (cholecalciferol) is the most effective form of vitamin D to increase the blood level.

Vitamin D dosage:

Recommended daily dose: 600 IU (international units) for adults up to 70 years and 800 IU for adults over 70 years old.
Optimal dosage: Often a higher dosage is required, especially with vitamin D deficiency. It is recommended to take a blood test for vitamin D (25-hydroxyvitamin D) and consult a doctor to determine the optimal dosage.
The upper limit: 4000 IU per day for adults. Exceeding this dose can lead to toxicity.

Risk factors for vitamin D:

Dark skin
Obesity
Limited Sun stay
Age older than 65 years
Certain diseases (Crohn’s disease, celiac disease)
Taking some drugs (corticosteroids, antifungal drugs)

Calcium: the necessary element for bone health

Calcium is a mineral necessary for the health of bones and teeth. He also plays an important role in the work of muscles, nerves and heart. After 40 years, the bone mass begins to decline, especially in women during menopause. Sufficient calcium consumption helps to slow down the loss of bone mass and reduce the risk of osteoporosis.

The role of calcium:

Health of bones and teeth: The main building material for bones and teeth.
Muscle function: It is necessary for muscle contraction.
Nervous function: Participates in the transmission of nerve impulses.
Cardiovascular system: Supports normal heart rhythm and blood pressure.
Blood coagulation: It is necessary for normal blood coagulation.

Calcium sources:

Dairy products: Moloko, yogurt, cheese.
Green sheet vegetables: Cabbage, spinach, broccoli.
Fish with bones: Sardins, salmon.
Enriched products: Vegetable milk, juices, cereals.
Supplements: Calcium carbonate, calcium citrate.

Calcium dosage:

Recommended daily dose: 1000 mg for adults under 50 years old and 1200 mg for adults over 50 years old.
Dose separation: It is recommended to take calcium in several tricks during the day, as the body absorbs small doses better.
Vitamin D: Vitamin D is necessary for the absorption of calcium. Make sure you get enough vitamin D.

Calcium factors affecting the assimilation:

Vitamin D: The deficiency of vitamin D reduces calcium absorption.
Age: With age, the absorption of calcium is reduced.
Solic acid in the stomach: A decrease in the acidity of the stomach can worsen the absorption of calcium.
Some food: Fitat (contained in cereals and legumes) and oxalates (contained in spinach and rhubarb) can bind calcium and reduce its absorption.

Cautions:

Excessive calcium consumption can lead to constipation, kidney stones and increased risk of cardiovascular diseases. Do not exceed the recommended daily dose.
When taking calcium additives, it is recommended to consult a doctor, especially if you have kidney diseases or other medical conditions.

Magnesium: an indispensable mineral for health

Magnesium is an indispensable mineral that is involved in more than 300 enzymatic reactions in the body. It plays an important role in the energy metabolism, protein synthesis, the functioning of muscles and nerves, the regulation of blood pressure and blood sugar. Magnesium deficiency can lead to various health problems, including fatigue, muscle cramps, arrhythmia, increased blood pressure and insulin resistance.

The role of magnesium:

Energy exchange: Participates in the production of energy.
Muscle function: It is necessary to reduce and relax muscles.
Nervous function: Supports normal nervous function and reduces the risk of nervous excitement.
Cardiovascular system: Regulates blood pressure and heart rhythm.
Blood sugar level: Improves insulin sensitivity and reduces the risk of type 2 diabetes.
Bone health: Participates in the formation of bone tissue and maintaining its density.
Protein synthesis: It is necessary for protein synthesis.

Sources of magnesium:

Green sheet vegetables: Spinach, cabbage, broccoli.
Nuts and seeds: Almonds, cashews, pumpkin seeds, sunflower seeds.
Whole grain products: Brown rice, oatmeal, film.
Legumes: Beans, lentils, chickpeas.
Dark chocolate: It contains magnesium, but it should be consumed in moderation due to the high sugar and calorie content.
Supplements: Magnesium citrate, magnesium glycinate, magnesium oxide.

Magnesium dosage:

Recommended daily dose: 400-420 mg for men and 310-320 mg for women.
Selecting the form of magnesium: Magnesium citrate and glycinate are better absorbed by the body than magnesium oxide.
Reception of additives: It is recommended to take magnesium while eating to improve its absorption.

Risk factors for magnesium deficiency:

Improper nutrition
Chronic stress
Alcohol abuse
Taking some drugs (diuretics, proton pump inhibitors)
Diseases of the gastrointestinal tract (Crohn’s disease, celiac disease)
Type 2 diabetes

Cautions:

Excessive magnesium consumption can lead to diarrhea, nausea and cramps in the abdomen.
When taking magnesium additives, it is recommended to consult a doctor, especially if you have kidney diseases or other medical conditions.
Magnesium can interact with some medicines, so tell your doctor if you take magnesium additives.

Omega-3 fatty acids: benefits for the heart and brain

Omega-3 fatty acids is a group of polyunsaturated fatty acids that are necessary for the health of the heart, brain and other organs. The main omega-3 fatty acids are EPK (eicosapstachanthenoic acid) and DGC (non-icosaexaic acid). They have anti -inflammatory properties, reduce blood triglycerides, improve endothelium function and maintain brain health.

The role of omega-3 fatty acids:

Cardiovascular system: Reduce triglycerides, blood pressure and risk of heart disease. Improve the function of the endothelium and reduce the risk of blood clots.
Brain: Support cognitive functions, improve memory and concentration. Reduce the risk of depression and disease of Alzheimer.
Inflammation: They have anti -inflammatory properties, reduce the risk of chronic diseases such as arthritis and asthma.
Eye health: Support the health of the retina and reduce the risk of age -related macular degeneration.
Immune system: Support the immune function.

Sources of omega-3 fatty acids:

Fat fish: Salmon, tuna, sardines, mackerel, herring.
Vegetable oils: Flaxseed oil, chia oil, walnut oil. However, vegetable oils contain ALK (alpha-linolenic acid), which should be transformed into EPK and DHC in the body. This process is not always effective.
Nuts and seeds: Walnuts, chia seeds, flax seeds.
Supplements: Fish oil, crill oil, algae oil.

Omega-3 dosage of fatty acids:

Recommended daily dose: 250-500 mg EPK and DGK.
With cardiovascular diseases: A higher dosage is recommended, usually 1000-2000 mg of EPK and DGK per day.
Choosing additives: Fish oil is the most common additive of omega-3 fatty acids. Croil oil and algae oil are alternative options.
Quality supplements: Choose additives that have passed the test for cleanliness and the content of heavy metals.

Factors affecting the assimilation of omega-3 fatty acids:

Food: Fatty food improves the absorption of omega-3 fatty acids.
Age: With age, the assimilation of omega-3 fatty acids can decrease.
Health status: Some diseases may affect the assimilation of omega-3 fatty acids.

Cautions:

When taking high doses of omega-3 fatty acids, blood thinning may occur. If you take anticoagulants, consult a doctor.
Some people may experience side effects, such as heartburn, nausea and diarrhea.
Fish oil can have a fish taste. To avoid this, store the supplement in the refrigerator and take it while eating.

B vitamins B: Energy and health of the nervous system

B vitamins are a group of water -soluble vitamins that play an important role in energy exchange, functioning of the nervous system and the formation of red blood cells. Biamine (B1), riboflavin (B2), niacin (B3), pantothenic acid (B5), pyridoxine (B6), biotin (B7), folic acid (B9) and cobalamin (B12) include.

The role of B vitamins B:

Energy exchange: Participated in converting food into energy.
Nervous system: They support the health of the nervous system, improve memory and concentration.
Red blood cells: It is necessary for the formation of red blood cells and the prevention of anemia.
DNA: Participated in DNA synthesis.
Skin, hair and nails: Support the health of the skin, hair and nails.

Sources of B vitamins B:

Whole grain products: Brown rice, oatmeal, film.
Meat: Beef, pork, bird.
Fish: Salmon, tuna, sardines.
Eggs: Contain vitamins B2, B12 and biotin.
Dairy products: Moloko, yogurt, cheese.
Green sheet vegetables: Spinach, cabbage, broccoli.
Legumes: Beans, lentils, chickpeas.
Nuts and seeds: Sunflower, almonds, peanuts.
Supplements: A complex of vitamins of group B.

Dosage of B vitamins B:

The recommended daily dose depends on the specific vitamin of group B.
Take a complex of B vitamins in accordance with the instructions on the package.

Vitamin B12:

Role: It is necessary for the formation of red blood cells, maintaining the nervous system and the synthesis of DNA.
Sources: Basically contained in animal products.
Deficiency: Vitamin B12 deficiency can lead to anemia, nerves damage and cognitive disorders.
Vegetarians and vegans: Vegetarians and vegans are recommended to take vitamin B12 additives or use enriched products.

Folic acid (B9):

Role: It is necessary for the synthesis of DNA and the formation of red blood cells.
Sources: Green leafy vegetables, legumes, citrus fruits.
Important: Especially important for women planning pregnancy or pregnant women, as it helps to prevent defects in the nervous tube in the fetus.

Risk factors for the deficiency of B vitamins B:

Improper nutrition
Alcohol abuse
Diseases of the gastrointestinal tract (Crohn’s disease, celiac disease)
Taking some drugs (metformin, proton pump inhibitors)
Age (decrease in the assimilation of vitamin B12)

Cautions:

B vitamins are water -soluble, so excess is excreted from the body in urine.
However, when taking high doses of some vitamins of group B, side effects may occur.
Consult a doctor before taking B vitamins, especially if you have any medical conditions or you take medications.

Antioxidants: cell protection from damage

Antioxidants are substances that protect the cells from damage caused by free radicals. Free radicals are unstable molecules that are formed in the body as a result of normal metabolic processes, as well as under the influence of external factors, such as environmental pollution, smoking and ultraviolet radiation. Damage to cells with free radicals can lead to various diseases, including cardiovascular diseases, Alzheimer’s cancer and disease.

The role of antioxidants:

Cell protection: Free radicals neutralize and prevent cell damage.
Slow down aging: Protect cells from damage caused by free radicals, and slows down the aging process.
Prevention of diseases: Reduce the risk of developing cardiovascular diseases, cancer, Alzheimer disease and other diseases.
Immune system: Support the immune function.

Main antioxidants:

Vitamin C: Water -soluble vitamin, which is a powerful antioxidant. Participates in collagen synthesis, supports immune function and improves iron absorption.
Vitamin E: Fat -soluble vitamin, which protects the cells from damage caused by free radicals. Supports the health of the skin and eyes.
Selenium: A trace element that is a component of antioxidant enzyme glutathioneperoxidase. Protects cells from damage, supports the immune function and health of the thyroid gland.
Beta-carotene: The predecessor of vitamin A, which is an antioxidant. Protects cells from damage, supports the health of the eyes and skin.
Liquopin: Carotinoid, which is a powerful antioxidant. Contained in tomatoes and other red fruits and vegetables. Reduces the risk of prostate cancer and cardiovascular disease.
Lutein and Zeaxanthin: Carotinoids that protect the eyes from damage caused by free radicals. Reduce the risk of age -related macular degeneration.
Flavonoids: A group of plant compounds that are antioxidants. Contained in fruits, vegetables, tea and chocolate. Reduce the risk of cardiovascular diseases, cancer and disease of Alzheimer.
Coenzim q10: The antioxidant that is involved in the production of energy in cells. Supports heart health and reduces the risk of cardiovascular diseases.

Sources of antioxidants:

Fruits and vegetables: Berries, citrus fruits, green leafy vegetables, tomatoes, carrots, broccoli.
Nuts and seeds: Almonds, walnuts, sunflower seeds.
Tea: Green tea, black tea.
Chocolate: Dark chocolate (with high cocoa content).
Supplements: Vitamin C, Vitamin E, Selenium, Coenzyme Q10.

Dosage of antioxidants:

The recommended daily dose depends on a particular antioxidant.
Get antioxidants from a variety of diet, including fruits, vegetables, nuts and seeds.
If necessary, consult a doctor before taking antioxidants’ additives.

Cautions:

When taking high doses of some antioxidants, side effects may occur.
Antioxidants can interact with some drugs, so inform your doctor if you take antioxidants’ additives.
You should not rely only on antioxidants to protect against diseases. It is also important to lead a healthy lifestyle, including proper nutrition, physical activity and rejection of smoking.

Coenzyme Q10: Energy for the heart and cells

Coenzyme Q10 (COQ10) is an antioxidant that is involved in the production of energy in cells. It also protects the cells from damage caused by free radicals. COQ10 is especially important for the work of the heart, since the heart requires a large amount of energy for its constant work. With age, the COQ10 level in the body decreases, which can lead to fatigue, a decrease in energy and heart problems.

ROLD COANZIMA Q10:

Energy exchange: Participates in the production of energy in cells, especially in mitochondria.
Antioxidant Protection: Protects cells from damage caused by free radicals.
Heart of heart: Supports heart health, improves endothelium function and reduces the risk of cardiovascular diseases.
Nervous system: Protects nerve cells from damage and supports cognitive functions.
Muscle function: Supports muscle strength and function.

Sources of Coenzyme Q10:

Meat: Beef, pork, bird.
Fish: Salmon, tuna, sardines.
Nuts and seeds: Arachis, sesame, pistachios.
Vegetable oils: Soy oil, rapeseed oil.
Vegetables: Broccoli, spinach.
Supplements: Ubihinon, Ubihinol.

Dozirovka Coenzima Q10:

Recommended daily dose: 100-200 mg.
With cardiovascular diseases: A higher dosage may be required, usually 200-400 mg per day.
COQ10 form: Kilikhinol is a more bio -access form of COQ10 than Kilikhinon.
Meeting with food: It is recommended to take COQ10 with food containing fats to improve its absorption.

Factors affecting the level of COQ10:

Age: With age, the COQ10 level in the body decreases.
Reception Statinov: Statins, drugs used to reduce cholesterol, can reduce COQ10 in the body.
Chronic diseases: Some chronic diseases, such as cardiovascular diseases, diabetes and Parkinson’s disease, are associated with a low COQ10 level.

Cautions:

When taking high doses of COQ10, side effects can occur, such as nausea, diarrhea and headache.
COQ10 can interact with some drugs such as warfarin.
Consult a doctor before taking COQ10 additives, especially if you have any medical conditions or you take medications.

Probiotics: Support for intestinal health

Probiotics are living microorganisms, which, when used in sufficient quantities, have a beneficial effect on the health of the owner. They are contained in some foods and additives and help maintain the balance of intestinal microflora. Healthy intestines are important for digestion, immune system and overall health.

The role of probiotics:

Intestinal health: Restore and maintain the balance of intestinal microflora.
Digestion: Improve digestion, reduce the risk of constipation, diarrhea and swelling of the abdomen.
Immune system: Strengthen the immune system, increase resistance to infections.
Inflammation: Reduce inflammation in the intestines and throughout the body.
Allergies: Reduce the risk of allergic reactions.
Mental health: Improve mental health, reduce the risk of depression and anxiety.

Sources of probiotics:

Enzymed products: Yogurt, kefir, quake hood, kimchi, kombucha, misso.
Supplements: Capsules, tablets, powders.

Choosing a probiotic:

Strains: Different strains of probiotics have different effects on the body. Choose a probiotic containing strains that are suitable for your specific needs. For example, Lactobacillus Rhamnosus GG is useful for the treatment of diarrhea, and Bifidobacterium infantis is useful for the treatment of irritable intestine (SRK).
The amount of Co. Correquately (colony -forming units) is a measure of the number of living bacteria in probiotics. Choose a probiotic containing a sufficient amount to have a positive effect on health. It is usually recommended to take probiotics containing from 1 to 10 billion.
Quality: Choose a probiotic from a reliable manufacturer, which guarantees the quality and purity of the product.
Storage: Some probiotics require storage in the refrigerator to maintain the viability of bacteria.

Dosage Probiotic:

The recommended dosage depends on the specific probiotic and your individual needs.
Follow the instructions on the packaging.
Start with a small dose and gradually increase it to avoid side effects, such as bloating and gases.

Factors affecting the effectiveness of probiotics:

Health status: Some diseases can affect the effectiveness of probiotics.
Reception of antibiotics: Antibiotics can destroy beneficial bacteria in the intestines, so it is recommended to take probiotics after a course of antibiotics to restore the microflora.
Diet: Healthy nutrition, rich in fiber, contributes to the growth of beneficial bacteria in the intestines and increases the effectiveness of probiotics.

Cautions:

Probiotics are usually safe for most people.
However, some people may have side effects, such as bloating, gases and diarrhea.
If you have any serious diseases, consult a doctor before taking probiotics.

Other useful additives after 40

In addition to the above vitamins and minerals, there are other additives that can be healthy after 40 years.

Creatine:

Role: Improves muscle strength and endurance, contributes to the growth of muscle mass.
Useful: For men and women involved in sports or those who want to preserve muscle mass with age.
Dosage: 3-5 grams per day.

Glucosamine and chondroitin:

Role: They support joint health, reduce pain and inflammation with osteoarthritis.
Useful: For people suffering from joint pain.
Dosage: 1500 mg glucosamine and 1200 mg of chondroitin per day.

Melatonin:

Role: It regulates sleep, helps fall asleep and improves sleep quality.
Useful: For people suffering from insomnia or sleep disturbances.
Dosage: 0.5-5 mg before bedtime.

Pycnogenol:

Role: A powerful antioxidant improves blood circulation, supports the health of the skin and blood vessels.
Useful: For people who want to improve skin health, reduce the risk of cardiovascular diseases and improve cognitive functions.
Dosage: 50-100 mg per day.

L-arginine:

Role: Improves blood circulation, promotes blood vessels and reduces blood pressure.
Useful: For men with erectile dysfunction and people with cardiovascular diseases.
Dosage: 3-6 grams per day.

Selenium:

Role: An important trace element that is a component of antioxidant enzyme glutathioneperoxidase. Protects cells from damage, supports the immune function and health of the thyroid gland.
Useful: To maintain the immune function and the health of the thyroid gland.
Dosage: 55-200 mcg per day.

Important:

Before taking any additives, it is recommended to consult a doctor to make sure that they are safe for you and do not interact with any medicines that you take.
Take additives only in accordance with the instructions on the package.
Remember that additives are not a replacement for healthy nutrition and lifestyle.

The importance of consulting a doctor

Take vitamins and additives consciously, understanding their role and potential risks. It is important to consult a doctor or nutritionist to determine which additives you really need, given your health status, lifestyle and test results.

Advantages of consulting a doctor:

Individual assessment of needs: The doctor can evaluate your state of health, lifestyle and test results to determine what vitamins and minerals you need.
Detection of deficits: Blood tests can identify deficiency of vitamins and minerals that must be replenished.
Determining the optimal dosage: The doctor can determine the optimal dosage of additives to avoid overdose and side effects.
Prevention of interactions: The doctor may evaluate whether supplements are interacting with any medicines that you take.
Efficiency monitoring: The doctor can monitor the effectiveness of additives and adjust the dosage if necessary.

Questions that should be discussed with a doctor:

What vitamins and minerals do I need?
In what dosage should you take additives?
Are there any risks or side effects?
Do supplements interact with any medicines that I take?
How often should I take blood tests to control the level of vitamins and minerals?

Remember:

Self -medication can be dangerous.