Vitamins and health additives after 60

Vitamins and health additives after 60

Section 1: Physiological changes after 60 years and their effect on the needs for nutrients

Upon reaching the age of 60, the human body undergoes a number of physiological changes that significantly affect the needs for nutrients. These changes can be associated with a decrease in physical activity, changes in the digestive system, a decrease in the function of the kidneys and liver, as well as with the weakening of the immune system. Understanding these changes is the key to determining the optimal diet and the need to receive vitamins and additives.

• Reducing muscle mass (sarcopenia): Starting from about 30 years, there is a gradual loss of muscle mass, which accelerates after 60 years. This phenomenon is called sarcopenia. A decrease in muscle mass leads to a decrease in strength, mobility and, as a result, to increased risk of falls and fractures. To maintain muscle mass, sufficient protein is needed, as well as strength training. Vitamin D also plays an important role in maintaining muscle function.

• Changes in the digestive system: With age, there is a decrease in the production of gastric acid, which can lead to a deterioration in the absorption of certain nutrients, such as vitamin B12, iron and calcium. The production of digestive enzymes is also reduced, which makes it difficult to digest food and can cause bloating and discomfort. A decrease in intestinal motility can lead to constipation. Probiotics and prebiotics can help improve intestinal health and relieve constipation.

• Reducing the function of the kidneys: The function of the kidneys is gradually reduced with age, which can affect the body’s ability to derive the excess of some vitamins and minerals, especially those that are excreted through the kidneys (for example, vitamin C). This increases the risk of toxicity when taking high doses of these substances. It is important to control the dosage of additives and regularly check the renal function.

• Reduced liver function: The liver plays an important role in the metabolism of vitamins and minerals. With age, the liver function can decrease, which affects the activation of some vitamins (for example, vitamin D) and the detoxification of the body.

• Weakening of the immune system (immunostation): The immune system with age becomes less effective, which makes the elderly more susceptible to infections. Some vitamins and minerals, such as vitamin C, vitamin D, zinc and selenium, play an important role in maintaining immune function.

• Reducing sensitivity to thirst: Older people often experience reduced sensitivity to thirst, which can lead to dehydration. Dehydration can aggravate many age -related health problems. It is important to monitor sufficient fluid consumption during the day.

• Changes in bone tissue: With age, bone mass loss occurs, which increases the risk of osteoporosis and fractures. Calcium and vitamin D are necessary to maintain bone health.

• Changes in the sensory organs: Reducing vision and hearing can affect appetite and ability to correctly evaluate the taste and smell of food. This can lead to malnutrition and deficiency of nutrients.

• Chronic diseases: Many elderly people suffer from chronic diseases such as diabetes, cardiovascular diseases, arthritis and dementia. These diseases can affect the needs of nutrients and to absorb them.

• Medication: Many elderly people take several drugs at the same time (polypragmasis). Some drugs can interact with vitamins and minerals, affecting their absorption or increasing their excretion from the body. It is important to discuss with the doctor all the drugs and supplements taken in order to avoid undesirable interactions.

Section 2: The main vitamins and minerals necessary after 60 years

After 60 years, the need for certain vitamins and minerals may increase, and in some cases decrease. It is important to understand what nutrients are especially important for maintaining health at this age.

• Vitamin D: Vitamin D plays an important role in maintaining the health of bones, muscles and the immune system. With age, the ability of the skin to synthesize vitamin D under the influence of sunlight is reduced, and its absorption from food worsens. Vitamin D deficiency is a common problem among the elderly and is associated with an increased risk of osteoporosis, fractures, falls, as well as with a deterioration in immune function. The recommended daily dose of vitamin D for people over 70 is 800 IU (20 μg). In some cases, a higher dose may be required, especially with vitamin D deficiency. It is important to consult a doctor to determine the optimal dose.

• Calcium: Calcium is necessary to maintain the health of bones and teeth. With age, the bone mass decreases, which increases the risk of osteoporosis. The recommended daily dose of calcium for women over 50 and men over 70 is 1200 mg. It is important to get calcium from food (dairy products, green leafy vegetables, fish) and, if necessary, take calcium supplements. When taking calcium additives, it is important to consider that large doses of calcium can increase the risk of cardiovascular diseases. It is recommended to divide the daily dose of calcium into several doses and take it along with food.

• Vitamin B12: Vitamin B12 is necessary for the normal operation of the nervous system and the formation of red blood cells. With age, the absorption of vitamin B12 from food worsens, since the production of gastric acid decreases. Vitamin B12 deficiency can lead to anemia, neurological problems and cognitive disorders. The recommended daily dose of vitamin B12 is 2.4 mcg. People over 50 years of age are recommended to consume products enriched with vitamin B12, or take vitamin B12 additives in the form of cyanocobalamin or methylcobalamin. Methylcobalamin is considered a more bio -access form of vitamin B12.

• Vitamin C: Vitamin C is a powerful antioxidant that helps protect the cells from damage, and also plays an important role in maintaining the immune function. The recommended daily dose of vitamin C is 75 mg for women and 90 mg for men. Vitamin C is contained in a large number of fruits and vegetables (citrus fruits, berries, pepper, broccoli). High doses of vitamin C can cause stomach disorder.

• Zinc: Zinc is necessary for immune function, wound healing and maintaining taste and smell. With age, the absorption of zinc may worsen. Zinc deficiency can lead to a decrease in immunity, worsening wound healing and loss of appetite. The recommended daily dose of zinc is 8 mg for women and 11 mg for men. Zinc is contained in meat, seafood, nuts and seeds. When taking zinc additives, it is important not to exceed the recommended dose, since high doses of zinc can suppress the immune function and interfere with the assimilation of copper.

• Omega-3 fatty acids: Omega-3 fatty acids, especially EPA and DHA, play an important role in maintaining the health of the heart, brain and vision. They have anti-inflammatory properties and can help reduce the risk of cardiovascular diseases, dementia and age-related macular degeneration. It is recommended to consume fatty varieties (salmon, mackerel, sardines) 2-3 times a week or take Omega-3 fatty supplements. The dosage of EPA and DHA should be at least 250-500 mg per day.

• Vitamin E: Vitamin E is an antioxidant that helps protect the cells from damage. He also plays a role in maintaining the immune function. The recommended daily dose of vitamin E is 15 mg. Vitamin E is found in vegetable oils, nuts and seeds. High doses of vitamin E can increase the risk of bleeding.

• Magnesium: Magnesium is necessary for the normal functioning of muscles, nerves and heart. He also plays a role in maintaining bone health and regulating blood sugar. With age, the absorption of magnesium can deteriorate. The recommended daily dose of magnesium is 310-320 mg for women and 400-420 mg for men. Magnesium is found in green leafy vegetables, nuts, seeds and whole grains.

• Potassium: Potassium is necessary to maintain normal blood pressure and muscle function. The recommended daily potassium dose is 4700 mg. Potassium is found in fruits and vegetables (bananas, potatoes, tomatoes, spinach). Some drugs can affect the level of potassium in the body.

• Selenium: Selenium is an antioxidant that helps protect the cells from damage. It also plays a role in maintaining the immune function and thyroid function. The recommended daily dose of selenium is 55 μg. Selenium is found in Brazilian nuts, seafood and meat.

• Folic acid (vitamin B9): Folic acid is necessary for the formation of red blood cells and normal functioning of the nervous system. The recommended daily dose of folic acid is 400 mcg. Folic acid is found in green leafy vegetables, legumes and enriched grain products.

• Vitamin K: Vitamin K is necessary for coagulation of blood and maintaining bone health. The recommended daily dose of vitamin K is 90 μg for women and 120 μg for men. Vitamin K is found in green leafy vegetables.

Section 3: additives to maintain joint health and bones

Problems with joints and bones are common among the elderly. Some additives can help maintain joint health and bones, relieve pain and improve mobility.

• Glucosamine and chondroitin: Glucosamine and chondroitin are components of cartilage. They are often used to relieve pain and improve mobility with osteoarthritis. The results of studies on the effectiveness of glucosamine and chondroitin are contradictory, but some people note an improvement in the state when taking them. It is usually recommended to take glucosamine sulfate at a dose of 1500 mg per day and chondroitin sulfate at a dose of 1200 mg per day. It is important to remember that the effect of taking glucosamine and chondroitin may not be noticeable immediately, but after a few months.

• Collagen: Collagen is the main structural protein in the body, which is part of the bones, cartilage, skin and tendons. Reception of collagen additives can help improve joint health, reduce pain and improve mobility. There are various types of collagen, but for joint health, it is usually recommended as collagen type II. The dosage of collagen can vary depending on the product, but usually is 10-20 grams per day.

• Hyaluronic acid: Hyaluronic acid is a component of synovial fluid, which lubricates the joints. Reception of hyaluronic acid additives can help improve the lubrication of the joints, reduce pain and improve mobility. Hyaluronic acid is also used in the form of injections in the joint for the treatment of osteoarthritis. The dosage of hyaluronic acid can vary depending on the product, but usually is 100-200 mg per day.

• MSM (methyl sulfonylmetatan): MSM is an organic compound of sulfur, which has anti -inflammatory properties. Reception of MSM additives can help reduce pain and inflammation in the joints. It is usually recommended to take MSM at a dose of 1000-3000 mg per day.

• Curcumin: Kurkumin is an active ingredient in turmeric, which has anti -inflammatory and antioxidant properties. Reception of turmeric additives can help reduce pain and inflammation in the joints. Kurkumin is poorly absorbed, therefore it is recommended to take it in a form that improves assimilation (for example, with piperin). The dosage of curcumin can vary depending on the product, but usually 500-2000 mg per day.

• The Boswelli Serra: Boswellion Serrat is a plant extract that has anti -inflammatory properties. The reception of the additives of Boswellion Serrat can help reduce pain and inflammation in the joints. It is usually recommended to take Serrat Boswelli at a dose of 300-500 mg per day.

• Same (s-adenosylmetionine): Same is a compound that is involved in many biochemical reactions in the body. Reception of SAME additives can help reduce pain and inflammation in the joints, as well as improve mood. It is usually recommended to take SAME at a dose of 200-400 mg 2-3 times a day. Same can interact with some drugs, so it is important to consult a doctor before taking it.

Section 4: additives to maintain cognitive functions and brain health

With age, cognitive functions, such as memory, attention and speed of thinking, can worsen. Some additives can help maintain cognitive functions and brain health.

• Omega-3 fatty acids (EPA and DHA): Omega-3 fatty acids, especially DHA, play an important role in maintaining brain health and cognitive functions. DHA is the main structural component of the brain. The omega-3 deficiency of fatty acids can be associated with a deterioration in memory and cognitive functions, as well as with an increased risk of dementia. It is recommended to consume fatty varieties (salmon, mackerel, sardines) 2-3 times a week or take Omega-3 fatty supplements. Dosage DHA should be at least 250-500 mg per day.

• Phosphateidixine: Phospatylserin is phospholipid, which is part of cell membranes, especially in the brain. It plays an important role in maintaining cognitive functions, such as memory and attention. Reception of phosphatidylserin additives can help improve memory and cognitive functions, especially in the elderly. It is usually recommended to take phosphatidylserin at a dose of 100-300 mg per day.

• Ginkgo biloba: Ginkgo biloba is a plant extract that can improve blood circulation in the brain and protect the brain cells from damage. Reception of ginkgo biloba can help improve memory and cognitive functions, especially in people with vascular dementia. It is usually recommended to take ginkgo biloba at a dose of 120-240 mg per day.

• Coenzim Q10 (COQ10): COQ10 is an antioxidant that is involved in the production of energy in cells. It can also help protect brain cells from damage. With age, the COQ10 level in the body decreases. Acceptance of COQ10 additives can help improve cognitive functions, especially in people with neurodegenerative diseases. It is usually recommended to take COQ10 at a dose of 100-300 mg per day.

• Creatine: Creatine is an amino acid that plays an important role in the production of energy in cells, especially in the brain and muscles. Reception of creative additives can help improve cognitive functions, especially memory and speed of thinking. It is usually recommended to take creatine at a dose of 3-5 grams per day.

• Montonnier Bacofe: Bacopa Monnieri is an Ayurvedic plant, which is used to improve memory and cognitive functions. Reception of Bacopa Monnieri additives can help improve memory, attention and speed of thinking. It is usually recommended to take Bacopa Monnieri at a dose of 300-450 mg per day.

• L-theanine: L-theanine is an amino acid that is contained in tea. It has soothing properties and can help improve attention and concentration. Reception of L-theanine additives can help improve cognitive functions and reduce stress. It is usually recommended to take L-theanine at a dose of 100-200 mg per day.

• B vitamins B: B12 vitamins, especially vitamin B12, folic acid and vitamin B6, play an important role in maintaining brain health and cognitive functions. The deficiency of B vitamins can be associated with a deterioration in memory and cognitive functions, as well as with an increased risk of dementia. It is recommended to consume products rich in group B vitamins, or take a complex of vitamins of group B.

• Acetyl-L-carnitine: Acetyl-L-carnitine is an amino acid that is involved in the production of energy in brain cells. Reception of additives acetyl-L-carnitine can help improve cognitive functions, especially memory and attention. It is usually recommended to take acetyl-L-carnitine at a dose of 500-2000 mg per day.

Section 5: Additives to maintain health of the cardiovascular system

Cardiovascular diseases are one of the main causes of mortality among the elderly. Some additives can help maintain health of the cardiovascular system and reduce the risk of developing cardiovascular diseases.

• Omega-3 fatty acids (EPA and DHA): Omega-3 fatty acids, especially EPA and DHA, play an important role in maintaining the health of the heart and blood vessels. They reduce the level of triglycerides in the blood, reduce inflammation, reduce blood pressure and prevent blood clots. It is recommended to consume fatty varieties (salmon, mackerel, sardines) 2-3 times a week or take Omega-3 fatty supplements. The dosage of EPA and DHA should be at least 1000 mg per day for people with cardiovascular diseases.

• Coenzim Q10 (COQ10): COQ10 is an antioxidant that is involved in the production of energy in the heart cells. It can also help reduce blood pressure and improve the function of the heart muscle. With age, the COQ10 level in the body decreases. Acceptance of COQ10 additives can help improve the health of the cardiovascular system, especially in people with heart failure. It is usually recommended to take COQ10 at a dose of 100-300 mg per day.

• Red yeast rice: Red yeast rice is a product of rice fermentation with Monascus Purpureus yeast. It contains Monacoline K, which is a natural statin. Reception of red yeast rice additives can help reduce blood cholesterol. It is important to remember that red yeast rice can cause side effects, such as muscle pain and liver damage. Before taking red yeast rice, it is necessary to consult a doctor.

• Garlic: Garlic has antioxidant and anti -inflammatory properties. Reception of garlic additives can help reduce blood pressure, blood cholesterol and prevent blood clots. It is usually recommended to take garlic at a dose of 600-1200 mg per day.

• Fish oil: Fish oil is a rich source of omega-3 fatty acids. Reception of fish oil additives can help reduce blood triglycerides, reduce inflammation and reduce the risk of cardiovascular diseases.

• Vitamin K2 (Menahinon): Vitamin K2 plays an important role in maintaining the health of the cardiovascular system. It helps to prevent calcification of arteries and improves vascular elasticity. It is recommended to consume products rich in vitamin K2, such as fermented products (NATTO, sauerkraut) or take vitamin K2 additives.

• Resveratrol: Resveratrol is an antioxidant contained in red wine, grapes and berries. It has anti -inflammatory properties and can help protect the heart and blood vessels from damage.

• L-arginine: L-Arginine is an amino acid that is involved in the production of nitrogen oxide, which relaxes blood vessels and improves blood flow. Reception of L-Arginine additives can help reduce blood pressure and improve the function of the endothelium.

Section 6: Additives to maintain eye health

With age, vision may worsen. Some additives can help maintain eye health and reduce the risk of developing age -related eyes, such as age -related macular degeneration (EMD) and cataracts.

• Lutein and Zeaxanthin: Luthein and Zeaksantin are carotenoids contained in the retina. They protect the retina from damage caused by blue light and free radicals. Reception of additives Luthein and Zeaksanthin can help reduce the risk of developing VMD and cataracts. It is recommended to take lutein at a dose of 10 mg per day and zeaxantin at a dose of 2 mg per day.

• Vitamin C: Vitamin C is an antioxidant that helps protect the eyes from damage caused by free radicals. The recommended daily dose of vitamin C is 75 mg for women and 90 mg for men.

• Vitamin E: Vitamin E is an antioxidant that helps protect the eyes from damage caused by free radicals. The recommended daily dose of vitamin E is 15 mg.

• Zinc: Zinc is necessary for the normal operation of the retina. Zinc deficiency can be associated with an increased risk of development of the VMD. The recommended daily dose of zinc is 8 mg for women and 11 mg for men.

• Omega-3 fatty acids (EPA and DHA): Omega-3 fatty acids, especially DHA, play an important role in maintaining the health of the retina. DHA is the main structural component of the retina. The omega-3 deficiency of fatty acids may be associated with an increased risk of development of the VMD. It is recommended to consume fatty varieties (salmon, mackerel, sardines) 2-3 times a week or take Omega-3 fatty supplements.

• Astaxanthin: Astaxantin is a powerful antioxidant contained in algae and seafood. He can help protect his eyes from damage caused by blue light and free radicals.

Section 7: additives to maintain the health of the immune system

With age, the immune system becomes less effective, which makes the elderly more susceptible to infections. Some additives can help maintain the health of the immune system and reduce the risk of infections.

• Vitamin C: Vitamin C is an antioxidant that helps protect the cells of the immune system from damage. It also stimulates the production of white blood cells that fight infections. The recommended daily dose of vitamin C is 75 mg for women and 90 mg for men.

• Vitamin D: Vitamin D plays an important role in maintaining the immune function. It helps activate immune cells and regulates inflammation. Vitamin D deficiency can be associated with an increased risk of infections. The recommended daily dose of vitamin D for people over 70 is 800 IU (20 μg).

• Zinc: Zinc is necessary for the normal operation of immune cells. Zinc deficiency can lead to a decrease in immunity and increased susceptibility to infections. The recommended daily dose of zinc is 8 mg for women and 11 mg for men.

• Selenium: Selenium is an antioxidant that helps protect the cells of the immune system from damage. He also plays a role in maintaining the immune function. The recommended daily dose of selenium is 55 μg.

• Probiotics: Probiotics are useful bacteria that live in the intestines. They help maintain intestinal health and strengthen the immune system. Reception of probiotics can help reduce the risk of infections, especially respiratory infections.

• SOUTINATEA: Echinacea is a plant extract that can stimulate the immune system and help fight infections.

• Black Black: Black Buzina contains antioxidants and has antiviral properties. Reception of Black Buzina can help reduce the duration and severity of a cold and influenza.

Section 8: General recommendations for taking vitamins and additives after 60 years

When taking vitamins and additives after 60 years, it is important to consider the following recommendations:

• Consult a doctor: Before taking any vitamins and additives, you need to consult a doctor. The doctor can evaluate your health status, determine which nutrients you need, and advise the optimal dosage.

• Start with small doses: Start with small doses of vitamins and additives and gradually increase them to the recommended dosage. This will help you evaluate how your body reacts to the supplement and avoid side effects.

• Take vitamins and additives with food: Take vitamins and additives with food to improve their absorption.

• Choose quality products: Choose vitamins and additives from reliable manufacturers who have passed an independent quality test.

• Follow the expiration date: Before taking vitamins and additives, make sure that their shelf life has not expired.

• Keep vitamins and additives in a cool, dry place: Keep vitamins and additives in a cool, dry place, away from light and moisture.

• Do not take too many vitamins and additives: Acceptance of too many vitamins and additives can be harmful to health. Follow the doctor’s recommendations and do not exceed the recommended dosage.

• Consider the interaction with the drugs: Some vitamins and additives can interact with medicines. Tell the doctor about all drugs and additives that you take.

• Pay attention to side effects: If you notice any side effects after taking vitamins and additives, stop taking them and consult a doctor.

Section 9: the interaction of vitamins, additives and drugs

Older people often take several drugs at the same time, which increases the risk of drugs with vitamins and additives. It is important to know about possible interactions in order to avoid undesirable side effects and reduce treatment effectiveness.

• Warfarin (anticoagulant): Vitamin K can reduce the effectiveness of warfarin, as it is involved in blood coagulation. People taking warfarin need to maintain a constant level of vitamin K in a diet and avoid sharp changes in the consumption of products rich in vitamin K. Some additives, such as ginkgo bilobe, garlic and fish oil, can increase the risk of bleeding with warfarin.

• Levotyroxin (thyroid hormone): Calcium, iron and some antacids can reduce the absorption of levotiroxin. It is recommended to take on an empty stomach, 30-60 minutes before breakfast, and avoid taking these additives simultaneously with levotiroxin.

• Statins (drugs to reduce cholesterol): Red yeast rice contains Monacoline K, which is a natural statin. Simultaneous intake of red yeast rice and statin can increase the risk of side effects, such as muscle pain and liver damage. COQ10 can help reduce muscle pain caused by statins.

• Aspirin: Fish oil, garlic and ginkgo bilobe can increase the risk of bleeding when taking aspirin.

• Diuretics (diuretics): Diuretics can increase the excretion of potassium, magnesium and calcium from the body. In some cases, it may require intake of potassium, magnesium or calcium additives.

• ACE inhibitors (drugs to reduce blood pressure): ACE inhibitors can increase the level of potassium in the blood. People taking ACE inhibitors must avoid taking high doses of potassium.

• Antibiotics: Some antibiotics can interact with vitamins and minerals. For example, tetracycline can be associated with calcium, iron and magnesium, reducing their absorption. It is recommended to take tetracycline 2 hours before or 4 hours after taking these additives.

• Metformin (medicine for the treatment of diabetes): Metformin can reduce the absorption of vitamin B12. It is recommended to regularly check the level of vitamin B12 and, if necessary, take vitamin B12 additives.

Section 10: The importance of a balanced diet and a healthy lifestyle

Vitamins and additives can be a useful addition to a healthy lifestyle, but they are not a replacement for a balanced diet and healthy habits. It is important to remember that the production of nutrients from food is a preferred way, since the products contain not only vitamins and minerals, but also other beneficial substances, such as fiber, antioxidants and phytochemicals.

• Balanced nutrition: A balanced diet should include enough fruits, vegetables, whole grain products, low -fat protein and healthy fats.

• Regular physical activity: Regular physical activity helps maintain the health of the heart and blood vessels, strengthen bones and muscles, improve mood and cognitive functions.

• Sufficient sleep: A sufficient sleep is necessary to restore the body and maintain the health of the immune system.

• Stress management: Stress can negatively affect health. It is important to learn how to manage stress with the help of relaxation, meditation or yoga techniques.

• Refusal of smoking and moderate alcohol use: Smoking and excessive use of alcohol are harmful to health and increase the risk of developing many diseases.

• Regular medical examinations: Regular medical examinations help identify health problems in the early stages and start treatment in a timely manner.

In conclusion, vitamins and supplements can be a useful tool for maintaining health after 60 years, but their intake should be conscious and based on the doctor’s recommendations. It is important to remember the importance of a balanced diet, a healthy lifestyle and regular medical examinations.