Vitamins and additives after 50: what is needed

Vitamins and additives after 50: what is needed

The age of 50 years is an important line that marks the transition to a new phase of life. Together with wisdom and experience, an awareness of the need for a more attentive attitude to your health comes. After 50 years, natural changes occur in the body, which can affect the absorption of nutrients, bone density, muscle mass and overall well -being. Therefore, the correction of the diet and the addition of the necessary vitamins and additives can provide significant support in maintaining health and active lifestyle. In this article, we will examine in detail key vitamins and additives that can be useful after 50 years, and also discuss the features of their application and potential risks.

Part 1: changes in the body after 50 years and their effect on the needs for nutrients

With age, various physiological changes occur in the body, which affect the needs for nutrients. It is important to understand these changes in order to adapt a diet and choose the right additives.

• Reducing the assimilation of nutrients: With age, the production of gastric juice decreases, which complicates the breakdown and absorption of some nutrients, such as vitamin B12, calcium and iron. The number of digestive enzymes is reduced, which also affects the absorption of nutrients.
• Change in metabolism: Metabolism slows down, which leads to a decrease in energy needs. However, the need for certain nutrients, such as protein and vitamin D, may remain high or even increase.
• Reducing muscle mass (sarcopenia): With age, natural loss of muscle mass occurs. This can lead to a decrease in strength, worsening mobility and increasing the risk of falls. Adequate intake of protein and vitamin D is crucial for maintaining muscle mass.
• Bone density change (osteoporosis): With age, bones become more fragile and subject to fractures. This is especially true for women after menopause due to a decrease in estrogen levels. Calcium and vitamin D play a key role in maintaining bone health.
• Reduced immunity: The immune system becomes less effective with age, which makes the body more susceptible to infections. Some vitamins and minerals, such as vitamin C, vitamin D and zinc, are important for maintaining immunity.
• Chronic diseases: The risk of developing chronic diseases, such as cardiovascular diseases, type 2 diabetes and arthritis, increases with age. Certain vitamins and additives can help in the prevention and management of these diseases.
• Change in taste sensations: With age, taste and smell may worsen, which leads to a decrease in appetite and a decrease in food consumption. This can aggravate the deficiency of nutrients.
• Medications: Many people over 50 take medications that can affect the absorption of nutrients or increase the need for certain vitamins and minerals.

Part 2: Key vitamins and additives for people over 50 years old

Given the above changes, it is important to ensure adequate consumption of the necessary vitamins and minerals. Consider the most important of them.

• Vitamin D:

  • Functions: Vitamin D plays a key role in the assimilation of calcium and maintaining bone health. It is also important for immune function, muscle strength and heart health.
  • Necessity after 50 years: With age, the ability of the skin to synthesize vitamin D is reduced under the influence of sunlight. In addition, elderly people often spend less time on the street, which exacerbates the deficit.
  • Recommended dosage: The recommended daily dose of vitamin D for people over 50 is 800-1000 IU (international units). However, some people may need a higher dose, especially if they have a shortage or risk of osteoporosis. It is important to consult a doctor to determine the optimal dose.
  • Sources: Vitamin D is found in fatty fish (salmon, tuna, mackerel), egg yolks and enriched products (milk, juice, flakes). However, getting enough vitamin D only from food is difficult, so additives are often necessary.
  • Forms: There are two main forms of vitamin D: D2 (ergocalciferol) and d3 (cholegalciferol). Vitamin D3 is considered more effective in increasing the level of vitamin D in the blood.
  • Cautions: Excessive consumption of vitamin D can lead to toxicity manifested in nausea, vomiting, weakness and kidney damage. It is important not to exceed the recommended dose and consult a doctor before taking additives.

• Calcium:

  • Functions: Calcium is the main building block of bones and teeth. It is also important for muscle function, nervous transmission and blood coagulation.
  • Necessity after 50 years: With age, bone density decreases, especially in women after menopause. Adequate calcium consumption helps to slow down the loss of bone mass and reduce the risk of osteoporosis.
  • Recommended dosage: The recommended daily dose of calcium for women over 50 and men over 70 is 1200 mg. For men aged 51-70 years, 1000 mg per day is recommended.
  • Sources: Calcium is found in dairy products, leaf green vegetables (cabbage, spinach, broccoli), enriched products (almond milk, tofu) and fish with bones (sardines, salmon).
  • Forms: There are various forms of calcium additives, such as calcium carbonate and calcium citrate. Calcium carbonate is better absorbed when eating, and calcium citrate can be taken on an empty stomach.
  • Cautions: Excessive calcium consumption can lead to constipation, the formation of stones in the kidneys and an increase in the risk of cardiovascular diseases. It is important not to exceed the recommended dose and consult a doctor, especially if you have kidney diseases or heart problems. It is important to consider calcium obtained from food, so as not to exceed the upper permissible level of consumption.

• Vitamin B12:

  • Functions: Vitamin B12 is necessary for the formation of red blood cells, the functioning of the nervous system and the synthesis of DNA.
  • Necessity after 50 years: With age, the production of gastric juice decreases, which makes it difficult to absorb vitamin B12 from food. In addition, some drugs, such as proton pump inhibitors, can reduce the absorption of vitamin B12.
  • Recommended dosage: The recommended daily dose of vitamin B12 for adults is 2.4 μg. However, older people may need a higher dose, especially if they have a deficit.
  • Sources: Vitamin B12 is contained in animal products, such as meat, fish, poultry, eggs and dairy products. It is also found in enriched products, such as cereals and soy milk.
  • Forms: There are various forms of vitamin B12 additives, such as cyanocobalamin and methylcobalamin. Methylcobalamin is considered a more bio -access form.
  • Cautions: Vitamin B12 is generally safe even in large doses. However, in rare cases, allergic reactions may occur.

• Vitamin B6 (Pyridoxin):

  • Functions: Vitamin B6 is involved in more than 100 enzymatic reactions in the body, including metabolism of proteins, carbohydrates and fats. It is also important for the immune function and health of the nervous system.
  • Necessity after 50 years: The need for vitamin B6 can increase with age due to a decrease in its absorption and change in metabolism.
  • Recommended dosage: The recommended daily dose of vitamin B6 for men over 50 is 1.7 mg, and for women over 50 – 1.5 mg.
  • Sources: Vitamin B6 is contained in meat, fish, poultry, potatoes, bananas, chickpe and enriched cereals.
  • Cautions: Excessive consumption of vitamin B6 (more than 100 mg per day) can lead to neurological problems, such as numbness and tingling in the arms and legs. It is important not to exceed the upper permissible level of consumption.

• Magnesium:

  • Functions: Magnesium is involved in more than 300 enzymatic reactions in the body, including the regulation of blood pressure, maintaining bone health, muscle function and nervous system.
  • Necessity after 50 years: With age, the absorption of magnesium decreases, and some drugs, such as diuretics, can increase its excretion from the body.
  • Recommended dosage: The recommended daily dose of magnesium for men over 50 is 420 mg, and for women over 50 – 320 mg.
  • Sources: Magnesium is found in green leafy vegetables, nuts, seeds, whole grain products and legumes.
  • Forms: There are various forms of magnesium additives, such as magnesium oxide, magnesium citrate and magnesium glycinate. Magnesium glycinate is considered a more bio -access form and less often causes side effects, such as diarrhea.
  • Cautions: Excessive magnesium consumption can lead to diarrhea, nausea and cramps in the abdomen.

• Omega-3 fatty acids:

  • Functions: Omega-3 fatty acids (EPA and DHA) are important for the health of the heart, brain and eyes. They also have anti -inflammatory properties.
  • Necessity after 50 years: With age, the risk of developing cardiovascular diseases and cognitive disorders increases. Omega-3 fatty acids can help in the prevention and management of these conditions.
  • Recommended dosage: The recommended daily dose of omega-3 fatty acids (EPA and DHA) is 250-500 mg. For people with cardiovascular diseases, a higher dose may be required, on the recommendation of a doctor.
  • Sources: Omega-3 fatty acids are found in fatty fish (salmon, tuna, mackerel), linen seeds, chia seeds and walnuts.
  • Forms: There are additives of fish oil, krilevoy fat and vegetable sources of omega-3 fatty acids (alpha-linolenic acid, ALA). Fish oil is the most common and well studied source of EPA and DHA.
  • Cautions: In large doses of omega-3, fatty acids can increase the risk of bleeding. It is important to consult a doctor before taking additives, especially if you take anticoagulants (blood thinning drugs).

• Zinc:

  • Functions: Zinc is important for immune function, healing of wounds, taste and smell.
  • Necessity after 50 years: With age, the immune function decreases, and zinc deficiency can aggravate this problem.
  • Recommended dosage: The recommended daily dose of zinc for men is 11 mg, and for women – 8 mg.
  • Sources: Zinc is contained in meat, poultry, seafood, legumes, nuts and seeds.
  • Cautions: Excessive zinc consumption can lead to nausea, vomiting, spasms in the abdomen and a decrease in immunity. It is important not to exceed the upper permissible level of consumption. Zinc can also interact with some drugs such as antibiotics and diuretics.

• Probiotics:

  • Functions: Probiotics are living microorganisms that have a positive effect on health, improving the balance of intestinal microflora.
  • Necessity after 50 years: With age, the balance of intestinal microflora can be disturbed, which leads to digestive problems, reducing immunity and other health problems. Probiotics can help restore the balance of intestinal microflora and improve overall well -being.
  • Dosage: The dosage of probiotics is measured in a of the (colony -forming units). The recommended dose varies depending on the strain of probiotics and the purpose of use.
  • Sources: Probiotics are found in fermented products, such as yogurt, kefir, sauerkraut and kimchi. Probiotics additives are also available.
  • Cautions: Probiotics are generally safe for most people. However, in some cases, side effects can occur, such as bloating and gases.

• Coenzim Q10 (COQ10):

  • Functions: COQ10 is an antioxidant that plays an important role in the production of energy in cells. It can also help protect the cells from damage by free radicals.
  • Necessity after 50 years: With age, the COQ10 level in the body decreases. In addition, some drugs, such as statins (drugs to reduce cholesterol), can reduce the COQ10 level.
  • Dosage: The recommended dose of COQ10 varies depending on the purpose of use.
  • Sources: COQ10 is contained in meat, fish, nuts and vegetable oils. COQ10 additives are also available.
  • Cautions: COQ10 is generally safe for most people. However, in some cases, side effects can occur, such as nausea and stomach disorder.

• Curcumin:

  • Functions: Kurkumin is an active ingredient in turmeric with powerful anti -inflammatory and antioxidant properties.
  • Necessity after 50 years: Kurkumin can help in the prevention and management of chronic diseases such as arthritis, cardiovascular diseases and cognitive disorders.
  • Dosage: The dosage of curcumin varies depending on the purpose of use.
  • Sources: Kurkumin is contained in turmeric. For better absorption, Kurkumin should be consumed along with piperin, which is contained in black pepper.
  • Cautions: Kurkumin is generally safe for most people. However, in some cases, side effects can occur, such as stomach disorder.

Part 3: How to choose and take vitamins and additives correctly

The selection and receiving vitamins and additives requires a conscious approach. It is important to consider individual needs, health status and potential risks.

• Consult a doctor or nutritionist: Before taking any vitamins and additives, it is necessary to consult a doctor or nutritionist. They can evaluate your individual needs and give recommendations taking into account your health status, drugs taken and possible interactions.
• Determine your needs: Not all vitamins and additives are necessary for every person over 50 years old. It is important to determine what kind of nutrients you lack in the diet and which additives can benefit taking into account your health.
• Choose quality products: When choosing vitamins and additives, pay attention to the quality of products. Choose products from reliable manufacturers that have passed independent testing for cleanliness and efficiency. Look for quality signs and certificates of independent organizations on the package.
• Observe the dosage: It is important to observe the recommended dosage of vitamins and additives. Excessive consumption of some vitamins and minerals can be harmful to health.
• Consider the interaction with the drugs: Some vitamins and additives can interact with medicines. It is important to inform your doctor about all the vitamins and additives that you accept to avoid undesirable interactions.
• Pay attention to side effects: If you notice any side effects after the start of taking vitamins and additives, stop taking them and consult a doctor.
• Take vitamins and food additives: Some vitamins and minerals are better absorbed when eating. For example, vitamin D is better absorbed with fats.
• Be patient: The results from taking vitamins and additives are not always noticeable immediately. It is important to be patient and accept additives regularly for several weeks or months to evaluate their effectiveness.
• Combine taking vitamins and additives with a healthy lifestyle: Vitamins and additives are not a replacement for a healthy lifestyle. It is important to adhere to a balanced diet, regularly engage in physical exercises, get enough sleep and avoid bad habits.

Part 4: The role of nutrition in maintaining health after 50 years

Vitamins and supplements are an important, but not the only component of maintaining health after 50 years. A balanced diet plays a key role in providing the body with the necessary nutrients.

• Balanced diet: It is important to adhere to a balanced diet that includes a variety of products from all groups: fruits, vegetables, whole grain products, low -fat protein sources and healthy fats.
• Protein: Adequate protein consumption is important for maintaining muscle mass and strength. Strive for the consumption of 1-1.2 grams of protein per kilogram of body weight per day. Good sources of protein: meat, fish, poultry, eggs, legumes, tofu and dairy products.
• Fiber: Fiber is important to the health of the digestive system and control the level of cholesterol in the blood. Eat more fruits, vegetables, whole grain products and legumes.
• Healthy fats: Useful fats, such as omega-3 fatty acids, are important to the health of the heart and brain. Include fatty fish, nuts, seeds and vegetable oils in your diet.
• Limiting sugar, salt and processed products: Limit the consumption of sugar, salt and processed products, as they can contribute to the development of chronic diseases.
• Moisturization: It is important to drink enough water during the day to maintain hydration of the body.

Part 5: Conclusion

Maintaining health after 50 years requires an integrated approach that includes a balanced diet, regular physical exercises, a healthy lifestyle and, if necessary, taking vitamins and additives. It is important to consult a doctor or nutritionist in order to determine your individual needs and choose the right additives. Remember that vitamins and supplements are an addition to a healthy lifestyle, and not its replacement. Attention to your health and the adoption of an active position in maintaining it will allow you to enjoy life at all at any age.