Vitamins and additives after 40: what needs to be taken - БАДы для здоровья и спорта | Качественные добавки

Vitamins and additives after 40: what needs to be taken

Section 1: Changes in the body after 40 years and the need for nutrients

After 40 years, significant physiological changes occur in the body that affect the needs of nutrients. The metabolic rate decreases, the muscle mass decreases, the absorption of some nutrients slows down, and the risk of developing chronic diseases increases. Hormonal changes, especially in women during the period of perimenopause and menopause, also play an important role in determining the needs for vitamins and minerals.

Reducing metabolism: With age, the metabolic rate is naturally reduced, which can lead to weight gain, if not adjusting the consumption of calories and the level of physical activity. It also affects the effectiveness of the use of nutrients.
Reducing muscle mass (sarcopenia): Sarcopenia – the age loss of muscle mass and strength – begins from about 30 years and accelerates after 40. The muscles play an important role in glucose metabolism and maintaining overall health, so their loss can lead to insulin resistance and other problems.
Reducing absorption: The effectiveness of digestion and absorption of some vitamins and minerals is reduced with age. For example, the production of hydrochloric acid in the stomach decreases, which complicates the absorption of vitamin B12, calcium and iron.
Hormonal changes: In women during the period of perimenopause and menopause there is a significant decrease in estrogen levels, which can lead to a loss of bone mass (osteoporosis), tide, sleep disturbances and mood changes. In men, there is also a decrease in testosterone levels, although more gradually, which can affect muscle mass, libido and energy.
Increased risk of chronic diseases: With age, the risk of developing chronic diseases, such as cardiovascular diseases, type 2 diabetes, osteoarthritis and some types of cancer, increases. Balanced diet and taking the necessary vitamins and minerals can help reduce this risk.
The effect of drugs: Many people over 40 take medications for the treatment of various diseases. Some drugs can affect the assimilation or metabolism of vitamins and minerals, which requires additional reception of additives. For example, diuretics can remove potassium and magnesium from the body.

In connection with these changes, it is important to pay special attention to nutrition and, if necessary, take vitamins and supplements in order to maintain health and good health after 40 years. The need for specific nutrients can vary depending on individual needs, the state of health and lifestyle.

Section 2: Basic vitamins and minerals necessary after 40

After 40 years, the need for certain vitamins and minerals increases, which play a key role in maintaining health and preventing age -related changes.

Calcium: It is necessary for the health of bones and teeth, as well as for the normal functioning of muscles and the nervous system. With age, the bone mass decreases, especially in women after menopause, which increases the risk of osteoporosis. The recommended daily dose of calcium for adults is 1000-1200 mg. The best sources of calcium are dairy products, green leafy vegetables, tofu and enriched products. If necessary, you can take calcium supplements, but you should avoid taking high doses (more than 2000 mg per day), as this can increase the risk of cardiovascular diseases. There are various forms of calcium in addition, such as calcium carbonate and calcium citrate. Calcium citrate is better absorbed, especially in people with reduced acidity of the stomach. It is important to take calcium with vitamin D, as it is necessary for its absorption.
Vitamin D: He plays an important role in mastering calcium and maintaining bone health. In addition, it is necessary for the immune function, muscle work and nervous system. Many people experience a deficiency of vitamin D, especially in the winter months or if they are not in the sun. The recommended daily dose of vitamin D for adults is 600-800 IU (international units). The best source of vitamin D is sunlight, but it can also be obtained from fatty fish, egg yolks and enriched products. Vitamin D additives, especially in the form of vitamin D3 (cholecalciferol), may be necessary to maintain the optimal level in the blood.
Vitamin B12: It is necessary for the normal operation of the nervous system and the formation of red blood cells. With age, the absorption of vitamin B12 is reduced from food, especially in people with atrophic gastritis or proton pump inhibitors. The recommended daily dose of vitamin B12 for adults is 2.4 μg. The best sources of vitamin B12 are meat, fish, poultry, eggs and dairy products. Vegetarians and vegans are recommended to take vitamin B12 additives or use enriched products. Vitamin B12 in the form of methylcobalamin is better absorbed than cyanocobalamin.
Magnesium: Participates in more than 300 biochemical reactions in the body, including the regulation of blood pressure, blood sugar and muscle and nerves. Magnesium deficiency can lead to muscle seizures, fatigue and increased risk of cardiovascular diseases. The recommended daily dose of magnesium for men is 400-420 mg, for women-310-320 mg. The best sources of magnesium are green leafy vegetables, nuts, seeds, legumes and whole grains. Magnesium additives can be useful, but you should choose forms that are well absorbed, such as magnesium citrate or magnesium glycinate. Magnesium oxide should be avoided, as it is poorly absorbed and can cause diarrhea.
Potassium: It is important for the regulation of blood pressure, the work of muscles and nerves. Potassium deficiency can lead to muscle weakness, fatigue and increased risk of cardiovascular diseases. The recommended daily potassium dose for adults is 4700 mg. The best sources of potassium are fruits and vegetables, such as bananas, oranges, potatoes and spinach. Reception of potassium additives should be discussed with a doctor, as high doses can be dangerous.
Omega-3 fatty acids: Important to the health of the heart, brain and joints. They also have anti -inflammatory properties. The best sources of omega-3 fatty acids are fatty fish (salmon, tuna, sardines), linen seeds, chia seeds and walnuts. The supplements of omega-3 fatty acids, such as fish oil or krill oil, can be useful for maintaining the optimal level in the blood. You should choose additives containing EPA and DHA, as these are the most important omega-3 fatty acids.
Coenzim Q10 (COQ10): It is important for energy production in cells and has antioxidant properties. With age, the COQ10 level in the body decreases, which can lead to fatigue and increased risk of cardiovascular diseases. COQ10 additives can be useful to maintain the energy level and protect the cells from damage. It is especially important to take COQ10 people taking statins, as these drugs can reduce the COQ10 level in the body.
Antioxidants: Vitamins C and E, selenium and zinc are important antioxidants that help protect the cells from damage caused by free radicals. Free radicals are formed in the process of normal metabolism, but their formation increases under the influence of stress, environmental pollution and other factors. Antioxidants help neutralize free radicals and reduce the risk of chronic diseases. Vitamin C is found in citrus fruits, berries and vegetables. Vitamin E is contained in nuts, seeds and vegetable oils. Selenium is found in Brazilian nuts, tuna and eggs. Zinc is contained in meat, seafood and nuts.
Vitamin K2: He plays an important role in the health of bones and cardiovascular system. It helps to direct calcium into the bones and teeth, preventing its deposition in the arteries. Vitamin K2 is contained in fermented products, such as NATTO and sauerkraut, as well as in some types of cheese and meat. Vitamin K2 additives can be useful for maintaining the optimal level in the blood.
Folic acid (vitamin B9): It is necessary for cellular growth and development, especially important for women of childbearing age. Folic acid is found in green leafy vegetables, legumes and enriched products.

It is important to remember that before taking any vitamins and additives, you should consult a doctor in order to determine the necessary doses and exclude possible contraindications or interactions with medicines.

Section 3: Additional additives to maintain health after 40

In addition to the main vitamins and minerals, there are additional additives that can be useful for maintaining health after 40 years, depending on individual needs and health status.

Probiotics: They contain useful bacteria that help maintain intestinal health. The intestinal health plays an important role in immunity, digestion and assimilation of nutrients. With the age of the intestinal microbiota, it can change, which can lead to digestive problems and reduction of immunity. Probiotics can help restore the balance of microbiota and improve the intestinal health. The best sources of probiotics are fermented products, such as yogurt, kefir, sauerkraut and kimchi. Probiotics additives can also be useful, but you should choose products containing various bacterial strains and high concentrations (colony -forming units).
Prebiotics: These are undigested fibers that serve as food for beneficial bacteria in the intestines. Prebiotics help stimulate the growth and activity of beneficial bacteria, which helps to improve intestinal health. The best sources of prebiotics are onions, garlic, asparagus, bananas and artichokes.
Creatine: It is usually used to improve sports results, but it can also be useful for maintaining muscle mass and strength with age. Creatine helps to increase the level of energy in the muscles and stimulates muscle growth. It can also improve cognitive functions.
Glucosamine and chondroitin: Often used to relieve joint pain associated with osteoarthritis. Glucosamine and chondroitin help restore cartilage tissue and reduce inflammation in the joints.
Curcumin: The active ingredient of turmeric, has powerful anti -inflammatory and antioxidant properties. Kurkumin can help reduce joint pain, improve cognitive functions and protect against chronic diseases. For better absorption, it is recommended to take turskumin along with piperin (black pepper extract).
Alpha-lipoic acid (ALA): It has antioxidant properties and helps improve insulin sensitivity. ALA can be useful for people with diabetes or pre -theisabet. It can also protect against nerves damage and improve cognitive functions.
Hyaluronic acid: It helps to maintain moisturizing the skin and joints. With age, the level of hyaluronic acid in the body decreases, which can lead to dry skin and joint pain. Addresses of hyaluronic acid can help improve skin moisturizing, reduce wrinkles and relieve joint pain.
S-adenosylmetionine (SAME): Participates in numerous biochemical reactions in the body, including the synthesis of neurotransmitters and cartilage metabolism. Same can be useful for the treatment of depression, osteoarthritis and liver diseases.
Green tea extract: Contains powerful antioxidants that help protect cells from damage and reduce the risk of chronic diseases. Green tea extract can also improve cognitive functions and help in weight loss.
Melatonin: A hormone regulating the sleeping cycle. With age, the level of melatonin in the body decreases, which can lead to sleep disturbances. Melatonin additives can help improve sleep quality and reduce insomnia.

It is important to remember that these additives are not a replacement for a healthy lifestyle, which includes a balanced diet, regular physical exercises and sufficient sleep. Before taking any additives, you should consult a doctor.

Section 4: Recommendations for taking vitamins and additives

The correct use of vitamins and additives is important to achieve maximum benefit and minimize possible side effects.

Consult a doctor: Before taking any vitamins and additives, consult a doctor to determine the necessary doses and exclude possible contraindications or interactions with drugs. The doctor may prescribe blood tests to determine the deficiency of vitamins and minerals and recommend the most suitable additives.
Choose quality products: Buy vitamins and additives from reliable manufacturers who test their products for cleanliness and efficiency. Look for products certified by independent organizations such as NSF International or USP.
Observe the dosage: Do not exceed the recommended dosage indicated on the packaging of the product. Reception of high doses of some vitamins and minerals can be dangerous.
Take vitamins and minerals with food: Many vitamins and minerals are better absorbed if they are taken with food. For example, fat -soluble vitamins (A, D, E and K) are better absorbed if they are taken along with products containing fats.
Divide the doses: If you need to take high doses of vitamins and minerals, divide them into several tricks during the day. This can improve absorption and reduce the risk of side effects.
Be attentive to interactions: Some vitamins and minerals can interact with medicines or other additives. Tell your doctor about all the drugs and additives that you take.
Follow your condition: Pay attention to any side effects that can occur after the start of taking vitamins and additives. If you notice any unusual symptoms, stop taking the product and consult a doctor.
Keep vitamins and additives in a cool, dry place: Keep vitamins and additives away from heat, light and moisture. This will help maintain their effectiveness.
Check the expiration date: Do not use vitamins and additives after expiration of the expiration date.

Section 5: Nutrition and lifestyle to maintain health after 40

Vitamins and additives can be a useful addition to a healthy lifestyle, but they are not a replacement for a balanced diet and regular physical exercises.

Balanced nutrition: Eat a variety of foods rich in fruits, vegetables, whole grain products, low -fat protein and healthy fats. Limit the consumption of processed products, sugar and saturated fats.
Regular physical exercises: Do physical exercises at least 150 minutes a week of moderate intensity or 75 minutes a week of high intensity. Include exercises for strength, flexibility and balance in your program.
Sufficient sleep: Try to sleep at least 7-8 hours a day.
Stress management: Find healthy ways to control stress, such as meditation, yoga or walking in nature.
Refusal of smoking and restriction of alcohol use: Smoking and alcohol consumption can increase the risk of chronic diseases.
Regular medical examinations: Pass regular medical examinations and screening to identify and treat diseases in the early stages.
Maintaining active social life: Maintaining active social life can improve your mood and reduce the risk of depression.
Mental activity: Support mental activity by reading, studying new skills or games developing cognitive functions.

Compliance with these recommendations will help you maintain health and good health after 40 years. Vitamins and additives can be a useful addition to a healthy lifestyle, but they are not a miraculous tool. It is important to pay attention to all aspects of your health in order to live a long and full life.

Section 6: Vitamins and additives for women after 40: special needs

Women after 40 years face unique physiological changes, especially during the period of perimenopause and menopause, which requires special attention to nutrition and, if necessary, taking certain vitamins and additives.

Calcium and vitamin D: As mentioned earlier, calcium and vitamin D are necessary for bone health, especially in women after menopause, when the level of estrogen decreases, which leads to a loss of bone mass. The recommended daily dose of calcium for women after 50 years is 1200 mg, and vitamin D is 800-1000 IU.
Magnesium: Magnesium is important for the health of bones, muscles and nervous system, as well as to regulate the level of sugar in blood and blood pressure. Magnesium deficiency can be especially common in women during menopause, since a decrease in estrogen levels can affect its absorption.
Iron: Women of childbearing age lose iron during menstruation, so they need to consume a sufficient amount of iron from food or additives. After menopause, the need for iron decreases.
Vitamin B12: As mentioned earlier, the absorption of vitamin B12 can decrease with age, so women after 40 years are recommended to take vitamin B12 or consumed products.
Omega-3 fatty acids: Omega-3 fatty acids are important for the health of the heart, brain and joints, as well as to reduce inflammation. For women during menopause, they can help alleviate the symptoms, such as tides and mood changes.
Phytoestrogens: These are plant compounds that imitate the effect of estrogens in the body. Phytoestrogens can help alleviate the symptoms of menopause, such as tides, night sweating and dry vagina. Phytoestrogens are contained in soy products, linen seed and red clover.
Vitamin E: It has antioxidant properties and can help alleviate the symptoms of menopause, such as tides.
Hyaluronic acid: It helps to maintain moisturizing the skin and mucous membranes. With age, the level of hyaluronic acid in the body decreases, which can lead to dry skin and vagina. Additions of hyaluronic acid can help improve skin moisturizing, reduce wrinkles and relieve vaginal dryness.
Collagen: Protein, which is the main component of the skin, hair, nails and joints. With age, the production of collagen in the body decreases, which can lead to wrinkles, hair loss and joint pain. Collagen additives can help improve skin elasticity, strengthen hair and nails and relieve joint pain.
DHEA (dehidroepandrosterone): The hormone that is produced by the adrenal glands. The dhea level in the body decreases with age. DHEA additives can help improve libido, energy level and muscle mass in women after menopause. However, before taking DHEA, you should consult a doctor, as he can have side effects.

It is important to remember that the need for vitamins and additives can vary depending on individual needs and health status. Before taking any vitamins and additives, you should consult a doctor.

Section 7: Vitamins and additives for men after 40: maintaining male health

After 40 years, men also face age -related changes that can affect their health and well -being.

Vitamin D: As mentioned earlier, vitamin D is important for the health of bones, muscles and the immune system. Many men experience a deficiency of vitamin D, especially in the winter months.
Magnesium: Magnesium is important for the health of the heart, muscles and nervous system, as well as to regulate the level of sugar in the blood and blood pressure.
Zinc: Zinc is important for immune function, healing of wounds and male reproductive health. Zinc deficiency can lead to a decrease in testosterone levels and problems with potency.
Selenium: Selenium is important for immune function, thyroid health and cell protection from damage.
Omega-3 fatty acids: Omega-3 fatty acids are important for the health of the heart, brain and joints, as well as to reduce inflammation.
Coenzim Q10 (COQ10): It is important for energy production in cells and has antioxidant properties. With age, the COQ10 level in the body decreases, which can lead to fatigue and increased risk of cardiovascular diseases.
Creatine: It is usually used to improve sports results, but it can also be useful for maintaining muscle mass and strength with age.
L-arginine: An amino acid that plays an important role in the production of nitrogen oxide, which helps expand blood vessels and improve blood flow. L-Arginine can be useful for treating erectile dysfunction and improving sports results.
Tribulus terrestrial: A plant that is traditionally used to increase libido and improve sports results.
Saw Palmetto (Saw Palmetto): Palm fruit extract, which is traditionally used to treat symptoms of benign prostate hyperplasia (DHCH), such as frequent urination and night hikes in the toilet.
Liquopin: Antioxidant, which is contained in tomatoes and other red fruits and vegetables. Lycopine can help protect the prostate cancer.

It is important to remember that the need for vitamins and additives can vary depending on individual needs and health status. Before taking any vitamins and additives, you should consult a doctor.

Section 8: the influence of various diseases on the need for vitamins and additives

Some diseases can affect the assimilation or metabolism of vitamins and minerals, which requires additional reception of additives.

Diabetes: People with diabetes often experience a deficiency of vitamins D, B12, magnesium and zinc. In addition, some drugs for diabetes can affect the absorption of vitamins and minerals.
Cardiovascular diseases: People with cardiovascular diseases may need an additional intake of omega-3 fatty acids, COQ10 and vitamin D.
Diseases of the gastrointestinal tract: Diseases, such as Crohn’s disease, ulcerative colitis and celiac disease, can violate the absorption of vitamins and minerals, which requires additional reception of additives.
Osteoporosis: People with osteoporosis need enough calcium and vitamin D to maintain bone health.
Chronic kidney disease: People with chronic kidney disease may need additional intake of vitamin D, folic acid and iron.
Autoimmune diseases: People with autoimmune diseases may need an additional intake of vitamin D, omega-3 fatty acids and probiotics.

Section 9: The effect of drugs on the absorption of vitamins and minerals

Some drugs can affect the assimilation or metabolism of vitamins and minerals, which requires additional reception of additives.

Antibiotics: They can destroy beneficial bacteria in the intestines, which can lead to a deficiency of vitamin K and other nutrients.
Diuretics: They can remove potassium, magnesium and other electrolytes from the body.
Proton pump inhibitors (IPP): They are used to treat heartburn and peptic ulcer, can reduce the absorption of vitamin B12, calcium and magnesium.
Metformin: A cure for diabetes can reduce vitamin B12 absorption.
Statin: Used to reduce cholesterol, can reduce COQ10 in the body.
Corticosteroids: Used to treat inflammatory diseases, can reduce calcium absorption and increase the risk of osteoporosis.

Section 10: Practical tips for choosing and buying vitamins and additives

The choice and purchase of vitamins and additives can be a difficult task, given the huge number of products presented on the market.

Explore: Before buying any vitamins and additives, conduct a study and learn more about the product, its ingredients, advantages and possible side effects.
Choose reliable manufacturers: Buy vitamins and additives from reliable manufacturers who test their products for cleanliness and efficiency.
Look for quality certificates: Look for products certified by independent organizations such as NSF International or USP.
Read the labels: Carefully read the labels of products and pay attention to the ingredients, dosage and shelf life.
Compare prices: Compare prices for various products and choose the most profitable offer.
Buy in trusted stores: Buy vitamins and additives in trusted stores or pharmacies.
Beware of fakes: Be careful with fakes, especially when buying online.
Consult a doctor: Before buying any vitamins and additives, consult a doctor to determine the necessary doses and exclude possible contraindications or interactions with drugs.
Do not believe advertising: Do not believe everything that is written in advertising. Advertising can be misleading and exaggerate the advantages of the product.
Pay attention to the reviews: Read the reviews of other consumers about the product to learn about their experience.

Following these tips, you can make a conscious choice and purchase high -quality vitamins and additives that will help you maintain your health and good health after 40 years.

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