Vitamins and additives after 40: what to accept

Vitamins and additives after 40: what to accept

The body is changing. And needs too.

The age of 40 years is an important line. Metabolism slows down, hormonal background undergoes changes, and the body requires more close attention to consumed substances. At this time, it is especially important to reconsider the diet and, possibly, connect additional vitamins and additives to maintain health, energy and overall well -being. But do not rush to the pharmacy and buy everything in a row. It is important to approach the choice of additives consciously, based on individual needs, the results of the analyzes and the recommendations of the doctor.

Part 1: Foundation of power after 40

Before talking about additives, it is necessary to pay attention to the basics. Healthy and balanced diet – the foundation of good health at any age, and after 40 – even more so. With age, the ability to absorb certain nutrients decreases, and the need for others increases.

1.1. Macronutrients:

• Protein: He plays a key role in maintaining muscle mass, which, as a rule, begins to decline after 40 years (a phenomenon known as sarcopenia). Recommended protein consumption for people over 40 is about 1-1.2 grams per kilogram of body weight. Sources: lean meat, poultry, fish, eggs, legumes, tofu, nuts and seeds.
• Carbohydrates: Provide energy, but it is important to choose complex carbohydrates with a high fiber content. Complex carbohydrates are more slowly absorbed, which helps to maintain a stable blood sugar level and prevents the sharp jumps in insulin. Sources: whole grain products (brown rice, oatmeal, movie), vegetables and fruits. Avoid treated carbohydrates (white bread, pastries, sweets).
• Fat: It is necessary for hormonal health, assimilation of fat -soluble vitamins and maintaining the health of the skin and hair. Stop on healthy fats, such as mono -saturated and polyunsaturated fats. Sources: avocado, olive oil, nuts, seeds, fatty fish (salmon, mackerel, herring). Limit the consumption of saturated and trans fats contained in fatty meat, processed foods and fried foods.

1.2. Micronutrients:

• Fiber: Important to the health of the digestive system, maintaining the normal level of cholesterol and weight control. Recommended consumption-25-35 grams per day. Sources: vegetables, fruits, whole grain products, legumes.
• Water: Hydration is the key to health and energy. Drink enough water during the day. The recommended amount is about 8 glasses (2 liters), but this can vary depending on the level of activity and climate.
• Phytonutrients: Contained in vegetables and fruits and have powerful antioxidant and anti -inflammatory properties. Try to include a variety of vegetables and fruits of different colors in your diet.

1.3. Nutrition taking into account gender differences:

• Women: After 40 years, women experience a period of perimenopause and menopause, which is characterized by hormonal changes. It is important to increase the consumption of calcium and vitamin D to maintain bone health, as well as iron to compensate for losses associated with menstruation (before cessation). Phytoestrogens contained in soy products can help alleviate the symptoms of menopause.
• Men: After 40 years, men also experience hormonal changes, although not as sharp as in women. It is important to maintain the level of testosterone by consuming a sufficient amount of zinc and vitamin D. Antioxidants, such as lycopine (contained in tomatoes), can help protect the prostate gland.

Part 2: Vitamins that should be considered after 40

Even with the most balanced diet, it is sometimes difficult to get all the necessary vitamins and minerals only from food. In this case, additives come to the rescue. However, before taking any additives, it is recommended to consult a doctor and take blood tests to determine which vitamins and minerals you do not have enough.

2.1. Vitamin D:

• Role: It is necessary for the health of bones, the immune system and mood regulation. Vitamin D helps the body absorb calcium, which is especially important for the prevention of osteoporosis.
• Why is it important after 40: With age, the ability of the skin to produce vitamin D is reduced under the influence of sunlight. In addition, many people spend little time in the sun, which leads to a deficit.
• Sources: Bold fish (salmon, mackerel, herring), egg yolks, enriched products (milk, yogurt, cereals).
• Dosage: The recommended daily dose of vitamin D for adults is 600 IU (international units). However, depending on the level of vitamin D in the blood, the doctor may recommend a higher dose.
• Cautions: An overdose of vitamin D can lead to hypercalcemia (an increased level of calcium in the blood), which can cause nausea, vomiting and weakness.

2.2. Vitamin B12:

• Role: It is necessary for the health of the nervous system, the formation of red blood cells and energy metabolism.
• Why is it important after 40: With age, the ability of the stomach is reduced to develop an internal factor that is necessary for the absorption of vitamin B12 from food. In addition, some drugs may violate the absorption of vitamin B12.
• Sources: Meat, poultry, fish, eggs, dairy products, enriched products (cereals, vegetable milk). It is especially important for vegetarians and vegans to take additives with vitamin B12.
• Dosage: The recommended daily dose of vitamin B12 for adults is 2.4 μg. People with vitamin B12 deficiency may require a higher dose.
• Cautions: Vitamin B12 is usually well tolerated, even in high doses.

2.3. Calcium:

• Role: It is necessary for the health of bones and teeth, as well as for the functioning of muscles and nerves.
• Why is it important after 40: With age, the risk of osteoporosis increases, especially in women after menopause. Calcium helps strengthen the bones and reduce the risk of fractures.
• Sources: Dairy products, green leafy vegetables (cabbage, broccoli), enriched products (tofu, orange juice).
• Dosage: The recommended daily dose of calcium for adults is 1000 mg. Women after 50 years and men after 70 years are recommended to increase calcium consumption to 1200 mg per day.
• Cautions: An overdose of calcium can lead to constipation, kidney stones and increased risk of cardiovascular diseases. It is recommended to take calcium with vitamin D, which helps to absorb calcium.

2.4. Magnesium:

• Role: Participates in more than 300 enzymatic reactions in the body, including the regulation of blood sugar, blood pressure and muscle function.
• Why is it important after 40: With age, the body’s ability to absorb magnesium decreases. In addition, some drugs can deplete magnesium reserves. Magnesium deficiency can lead to muscle cramps, fatigue, insomnia and increased risk of cardiovascular diseases.
• Sources: Green sheet vegetables, nuts, seeds, legumes, whole grain products.
• Dosage: The recommended daily dose of magnesium for adults is 310-420 mg.
• Cautions: An overdose of magnesium can lead to diarrhea and disorder of the stomach.

2.5. Omega-3 fatty acids:

• Role: It is necessary for the health of the heart, brain and joints. Omega-3 fatty acids have anti-inflammatory properties and can help reduce the risk of cardiovascular diseases, depression and arthritis.
• Why are it important after 40: With age, the risk of developing cardiovascular diseases and inflammatory processes increases. Omega-3 fatty acids can help protect against these problems.
• Sources: Fat fish (salmon, mackerel, herring), linen seed, chia seeds, walnuts. You can also take additives with fish oil or crooked oil.
• Dosage: The recommended daily dose of omega-3 fatty acids (EPK and DGK) is 250-500 mg. For people with cardiovascular diseases, a higher dose may be required.
• Cautions: Omega-3 fatty acids can dilute blood, so people taking anticoagulants should consult a doctor before taking additives.

2.6. Coenzim Q10 (COQ10):

• Role: An antioxidant that plays a key role in the production of energy in cells. COQ10 can also help protect the heart from damage and improve brain function.
• Why is it important after 40: With age, the level of COQ10 in the body decreases. In addition, some drugs, such as statins (to reduce cholesterol), can reduce the COQ10 level.
• Sources: Meat, poultry, fish, nuts, seeds. You can also take additives with COQ10.
• Dosage: The recommended daily dose of COQ10 is 30-200 mg.
• Cautions: COQ10 is usually well tolerated, but can cause nausea and disorder in the stomach in some people.

2.7. Probiotics:

• Role: Support the health of intestinal microflora, which plays an important role in immunity, digestion and general health.
• Why are it important after 40: With age, the composition of the intestinal microflora may change, which can lead to digestive problems, a decrease in immunity and an increase in the risk of developing certain diseases. Probiotics help restore the balance of microflora.
• Sources: Enzymes (yogurt, kefir, sauer cabbage, kimchi). You can also take additives with probiotics.
• Dosage: The dosage of probiotics varies depending on the strain and the product. It is recommended to choose probiotics containing several different strains of beneficial bacteria.
• Cautions: Probiotics are usually well tolerated, but can cause bloating and gas formation in some people.

Part 3: additives for specific needs

In addition to the main vitamins and minerals, there are additives that can be useful for solving specific health problems that occur after 40 years.

3.1. For joint health:

• Glucosamine and chondroitin: Substances that are naturally present in cartilage. Addresses with glucosamine and chondroitin can help reduce pain and inflammation in the joints, as well as improve their mobility.
• Methylsulfonylmetan (MSM): The organic connection of sulfur, which has anti -inflammatory properties and can help reduce joint pain.
• Curcumin: Active rubber ingredient with powerful anti -inflammatory properties. Addresses with turmeric can help reduce pain and inflammation in the joints, as well as improve their mobility.

3.2. For heart health:

• Red yeast rice: Contains Monacoline K, a substance that has the ability to reduce cholesterol. Addresses with red yeast rice can help reduce the risk of cardiovascular diseases. However, it is important to consult a doctor before taking red yeast rice, as he can interact with some drugs.
• Plant Stanols and sterols: Substances contained in plants and can help reduce cholesterol. Addresses with plant stanolars and sterols can be added to food, such as margarine and yogurt.
• L-arginine: An amino acid that is involved in the production of nitrogen oxide, a substance that helps expand blood vessels and improve blood flow. Addresses with L-arginine can help reduce blood pressure and improve the function of the heart.

3.3. For brain health:

• Phosphateidix (PS): Phospholipid, which is an important component of cell membranes in the brain. PS supplements can help improve memory, concentration and cognitive functions.
• Ginkgo biloba: A plant that can help improve blood flow in the brain and protect brain cells from damage. Addresses with ginkgo bilobe can help improve memory and cognitive functions.
• Montonnier Bacofe: A plant that is used in Ayurvedic medicine to improve memory and cognitive functions. Addresses with Bacopa Monnieri can help improve memory, concentration and learning.

3.4. To maintain energy:

• Iron: It is necessary for the production of red blood cells that carry oxygen throughout the body. Iron deficiency can lead to fatigue, weakness and shortness of breath. It is especially important for women before menopause.
• B vitamins B: They participate in energy metabolism and help transform food into energy. B vitamins deficiency can lead to fatigue and weakness.
• Adaptogens (ginseng, rhodiola pink, Ashvaganda): Plants that can help the body adapt to stress and increase the level of energy. Adaptogens can help reduce fatigue, improve mood and increase physical and mental performance.

Part 4: Important aspects of choosing and taking additives

Choosing and taking additives is a responsible process that requires an attentive approach. You can’t rely only on advertising or friends’ advice.

4.1. Consultation with a doctor:

Before you start taking any additives, be sure to consult a doctor. The doctor will be able to evaluate your state of health, determine your needs and exclude possible contraindications. It is also important to inform the doctor about all the drugs that you take, as some additives can interact with medicines.

4.2. Blood tests:

Blood tests will help determine which vitamins and minerals you lack. The results of the tests will allow the doctor to choose the optimal dosage and the add -ons.

4.3. Quality and safety:

Choose additives from trusted manufacturers that comply with quality and safety standards. Pay attention to the availability of quality certificates (for example, GMP). Avoid the purchase of additives from unverified sources, as they may contain harmful impurities or not correspond to the declared composition.

4.4. Dosage:

Strictly follow the recommended dosage indicated on the packaging or recommended by the doctor. An overdose of some vitamins and minerals can be dangerous to health.

4.5. Reception time:

Some vitamins and minerals are better absorbed if they are taken at a certain time of the day or along with certain food. For example, fat -soluble vitamins (A, D, E, K) are better absorbed if they are taken along with food containing fats. Iron is better absorbed if it is taken on an empty stomach with vitamin C.

4.6. Interaction with drugs:

Some additives can interact with drugs by changing their effectiveness or causing side effects. Be sure to inform the doctor about all the additives that you accept to avoid unwanted interactions.

4.7. Individual reaction:

Carefully follow your reaction to additives. If you notice any side effects, stop taking the additive and consult a doctor.

4.8. Optimization of lifestyle:

Remember that additives are only an addition to a healthy lifestyle. You should not rely only on additives if you do not follow your nutrition, do not engage in physical exercises and do not get enough sleep. A healthy lifestyle is the foundation of good health, and additives can help support it.

Part 5: Special considerations for women after 40

Women during the period of perimenopause and menopause experience unique physiological changes, which require special attention to nutrition and additives.

5.1. Calcium and vitamin D:

Maintaining bone health is especially important during menopause, when estrogen levels decrease, which increases the risk of osteoporosis. Women after 50 years are recommended to increase calcium consumption to 1200 mg per day and vitamin D to 800-1000 IU per day.

5.2. Phytoestrogens:

Phytoestrogens are plant compounds that have an estrogen -like effect. They can help alleviate the symptoms of menopause, such as tides, night sweating and mood swings. Phytoestrogens are found in soy products (tofu, soy milk, edamama), flaxseed and some other plants.

5.3. Black Cohosh (Klopogon Business):

A plant that is traditionally used to relieve symptoms of menopause. Black Cohosh can help reduce tides, night sweating and mood swings. However, it is important to consult a doctor before taking Black Cohosh, as he can interact with some drugs.

5.4. Everalnaya primrose oil (Evening Primrose Oil):

It contains gamma-linolenic acid (GLA), omega-6 fatty acid, which can help alleviate the symptoms of menopause, such as dry vaginal and breast soreness.

5.5. Multivitamins for women over 50:

There are special multivitamins developed taking into account the needs of women over 50 years old. They contain increased doses of calcium, vitamin D and vitamins of group B.

Part 6: Special considerations for men after 40

After 40 years, men also experience hormonal changes, although not as sharp as in women. It is important to maintain the level of testosterone and the health of the prostate gland.

6.1. Zinc:

It is necessary for the production of testosterone and the health of the prostate gland. Zinc deficiency can lead to a decrease in testosterone levels, problems with a prostate and a decrease in libido.

6.2. Selenium:

An antioxidant that can help protect the prostate gland from damage. Selenium also plays a role in maintaining the immune system.

6.3. Liquopin:

Carotinoid, which is contained in tomatoes and has antioxidant properties. Lycopine can help protect the prostate gland from cancer.

6.4. Saw Palmetto (So Palmetto):

Serenoa Repens Palma Extract, which is traditionally used to treat symptoms of benign prostate hyperplasia (DHCH), such as frequent urination and difficulty urination.

6.5. Vitamin D:

Maintaining a sufficient level of vitamin D is important for the health of bones, muscles and immune system. Vitamin D can also play a role in maintaining testosterone levels.

Part 7: Monitoring and efficiency assessment

Regular monitoring and assessment of the effectiveness of additives is an important part of the process. Do not take supplements uncontrollably.

7.1. Diary maintenance:

Write down what additives you accept, in what dosage and when. Mark any changes in your well -being, both positive and negative. This will help you evaluate the effectiveness of additives and identify possible side effects.

7.2. Repeated blood tests:

Pass blood tests regularly to track the level of vitamins and minerals in the body. This will help you adjust the dosage of additives and avoid overdose.

7.3. Consultations with a doctor:

Consult a doctor regularly to discuss the effectiveness of additives and make the necessary changes to the reception scheme. The doctor can also help you identify possible side effects and evaluate the interaction of drug additives.

7.4. Critical assessment:

Do not blindly believe the advertisement or the advice of friends. Critically evaluate the information about additives and give preference to scientifically justified data.

7.5. Individual approach:

Remember that each organism is unique. What is suitable for one person may not be suitable for another. Find what works for you.

Part 8: Alternative approaches

In addition to vitamins and minerals, there are other additives and approaches that can help maintain health after 40 years.

8.1. Plant adaptogens:

Adaptogens are plants that can help the body adapt to stress and increase energy level. Examples of adaptogens: ginseng, rhodiola pink, ashvaganda.

8.2. Digestive enzymes:

With age, the body’s ability to produce digestive enzymes decreases, which can lead to digestive problems. Addresses with digestive enzymes can help improve digestion and absorption of nutrients.

8.3. Alpha-lipoic acid (ALA):

An antioxidant that can help protect the cells from damage and improve brain function. ALA can also help improve blood sugar and reduce the risk of diabetes.

8.4. Glutathione:

An antioxidant that plays an important role in the detoxification of the body. Glutation can help protect the cells from damage and improve the function of the immune system.

8.5. Resveratrol:

Polyphenol, which is contained in red wine, grapes and berries. Resveratrol has antioxidant and anti -inflammatory properties and can help protect the heart, brain and cells from damage.

Part 9: The importance of physical activity and sleep

It is impossible to achieve optimal health only with vitamins and additives. Physical activity and sleep are two most important components of a healthy lifestyle that must be taken into account after 40 years.

9.1. Physical activity:

Regular physical activity helps maintain muscle mass, strengthen bones, improve the cardiovascular system, control weight and improve mood. It is recommended to engage in moderate physical activity of at least 150 minutes a week or intensive physical activity of at least 75 minutes a week. Include aerobic exercises in your training program (walking, running, swimming, cycling) and strength exercises (lifting weights, push -ups, squats).

9.2. Dream:

A sufficient sleep is necessary to restore the body, maintain the immune system, improve memory and concentration. It is recommended to sleep at least 7-8 hours a day. Create favorable conditions for sleep: a dark, quiet and cool room, a regular sleep mode, rejection of caffeine and alcohol before bedtime.

9.3. Stress management:

Chronic stress can negatively affect health. Learn to effectively manage stress using meditation, yoga, walking in nature or other relaxing techniques.

Part 10: Personalized approach – the key to success

In conclusion, it is important to emphasize that the approach to taking vitamins and additives should be strictly individual. There is no universal solution suitable for everyone.

• Consider your age, gender, state of health, lifestyle and diet.
• Consult a doctor and give blood tests to determine your needs.
• Choose high -quality additives from trusted manufacturers.
• Follow the recommended dosage and monitor your reaction to additives.
• Do not forget about a healthy lifestyle: a balanced diet, physical activity, enough sleep and stress.

Observing these recommendations, you can choose the optimal mode of taking vitamins and additives that will help you maintain health, energy and good health after 40 years.

The continuation of the article can be developed by delving into specific topics, for example:

• A more detailed consideration of specific brands and additives.
• Integration of information about the latest scientific research in the field of vitamins and additives.
• Development of approximate food plans for people over 40, taking into account various needs.
• Detailed analysis of the interaction of vitamins and additives with various drugs.
• Compilation of FAQ (frequently asked questions) on the topic of vitamins and additives after 40 years.
• Development of interactive tests and questionnaires that help determine individual needs for vitamins and additives.
• The inclusion of expert opinions and interviews with doctors and dietary sences.
• Creating visual content (infographics, video) for a more visual presentation of information.
• Localization of content for various regions and cultures, taking into account the characteristics of nutrition and lifestyle.

All this will make the article even more useful, informative and in demand for the target audience.