Why are vitamins so important after 30?

After 30 years in the body, women begin to occur natural changes associated with a slowdown in metabolism, hormonal vibrations and a decrease in regenerative abilities. Therefore, it is especially important to maintain health and beauty with a balanced diet and, if necessary, taking vitamins and minerals. Correctly selected vitamins can help:

• Support energy and life tone: Cope with fatigue and increase performance.
• Slow down the aging process: Protect the cells from damage to free radicals.
• Improve the condition of the skin, hair and nails: Support their health and beauty from the inside.
• Strengthen the immune system: Increase the body’s resistance to infections.
• Support the health of bones and joints: Prevent the development of osteoporosis.
• Normalize the hormonal background: Eliminate the symptoms of PMS and menopause.

Basic vitamins and minerals for women after 30

Vitamin D.

Vitamin D plays a key role in the assimilation of calcium necessary for the health of bones and teeth. It is also important for the immune system, mood and overall well -being. The disadvantage of vitamin D can lead to osteoporosis, fatigue, depression and a decrease in immunity.

Sources:

• Sunlight (although it is often not enough, especially in winter).
• Fat fish (salmon, tuna, mackerel).
• Egg yolks.
• Enriched products (milk, yogurt, cereals).
• Vitamin D (D3 additives – preferred form).

Recommended dosage: 600-800 IU (international units) per day. People with vitamin D deficiency may require a higher dosage as prescribed by a doctor.

Vitamin B12 (cobalamin)

Vitamin B12 is necessary for the formation of red blood cells, maintaining the health of the nervous system and the synthesis of DNA. Vitamin B12 deficiency can lead to anemia, fatigue, weakness, neurological problems and memory problems.

Sources:

• Meat (especially the liver).
• Fish.
• Eggs.
• Dairy products.
• Enriched products (vegetarian analogues of meat, some cereals).
• Vitamin B12 additives.

Recommended dosage: 2.4 μg (microgram) per day. It is especially important for vegetarian and vegans to monitor sufficient consumption of vitamin B12.

Folic acid (vitamin B9)

Folic acid is necessary for the growth and development of cells, the synthesis of DNA and the formation of red blood cells. Especially important for women planning pregnancy, as it helps to prevent defects in the nervous tube in the fetus. Folic acid deficiency can lead to anemia, fatigue and digestive problems.

Sources:

• Dark green leafy vegetables (spinach, broccoli, asparagus).
• Legumes (beans, lentils, peas).
• Avocado.
• Citrus fruit.
• Enriched products (cereals, bread).
• Folic acid supplements.

Recommended dosage: 400 mcg (micrograms) per day. Women planning pregnancy are recommended to take 400-800 μg of folic acid per day.

Vitamin C (ascorbic acid)

Vitamin C is a powerful antioxidant that protects the cells from damage with free radicals. It is also necessary for the synthesis of collagen, strengthen the immune system and healing of wounds. Vitamin C deficiency can lead to scurvy, fatigue, weakness and slow healing of wounds.

Sources:

• Citrus fruits (oranges, lemons, grapefruits).
• Berries (strawberries, blueberries, raspberries).
• Pepper (Bulgarian, Chile).
• Broccoli.
• Spinach.
• Vitamin C. additives

Recommended dosage: 75 mg (milligrams) per day. Smokers may require a higher dosage.

Vitamin E (Tocopherol)

Vitamin E is another powerful antioxidant that protects cells from damage with free radicals. It is also important for the health of the skin, hair and nails, as well as to maintain the immune system. Vitamin E deficiency is rare, but can lead to neurological problems and a decrease in immunity.

Sources:

• Vegetable oils (sunflower, olive, almond).
• Nuts (almonds, hazelnuts, peanuts).
• Seeds (sunflower, pumpkin).
• Green sheet vegetables.
• Avocado.
• Vitamin E.

Recommended dosage: 15 mg (milligrams) per day.

Vitamin A (Retinol)

Vitamin A is necessary for vision, skin health, immune system and cell growth. Vitamin A deficiency can lead to visual impairment (especially in the dark), dry skin, reduce immunity and problems with reproductive function.

Sources:

• Animal products: liver, dairy products, eggs.
• Plant products (contain beta-carotene, which is converted into vitamin A in the body): carrots, sweet potatoes, pumpkin, spinach, broccoli.
• Vitamin A. additives

Recommended dosage: 700 mcg (micrograms) per day. It is important not to exceed the recommended dosage of vitamin A, especially during pregnancy, as this can be harmful to the fetus.

Calcium

Calcium is necessary for the health of bones and teeth, as well as for the normal functioning of muscles, nerves and heart. After 30 years, the bone mass begins to gradually decrease, therefore it is especially important to ensure sufficient calcium consumption to prevent osteoporosis. Calcium deficiency can lead to osteoporosis, muscle seizures and problems with the heart rhythm.

Sources:

• Dairy products (milk, yogurt, cheese).
• Dark green leafy vegetables (cabbage, broccoli).
• Enriched products (vegetable milk, tofu).
• Fish with bones (sardins, salmon).
• Calcium additives.

Recommended dosage: 1000 mg (milligrams) per day.

Magnesium

Magnesium is involved in more than 300 biochemical reactions in the body, including energy metabolism, protein synthesis, regulation of blood sugar and maintaining the health of the nervous system. Magnesium deficiency can lead to fatigue, muscle cramps, headaches, insomnia and an increased risk of developing cardiovascular diseases.

Sources:

• Dark green leafy vegetables (spinach, manhold).
• Nuts and seeds (almonds, cashews, pumpkin seeds).
• Legumes (beans, lentils).
• Avocado.
• Dark chocolate.
• Whole grain products.
• Magnesium additives.

Recommended dosage: 310-320 mg (milligrams) per day.

Iron

Iron is necessary for the formation of hemoglobin, which transfers oxygen throughout the body. Women are more susceptible to iron deficiency than men, due to menstruation. Iron deficiency can lead to anemia, fatigue, weakness, dizziness and pallor of the skin.

Sources:

• Red meat.
• Bird.
• Fish.
• Legumes (beans, lentils).
• Dark green leafy vegetables (spinach).
• Enriched products (cereals).
• Iron additives.

Recommended dosage: 18 mg (milligrams) per day. Vegetarian and vegans may need more iron, since iron from plant sources is absorbed worse than from animals. When taking iron additives, it is important to consult a doctor, since an excess of iron can be harmful.

Zinc

Zinc is necessary for the immune system, wound healing, protein and DNA synthesis, as well as for taste and smell. Zinc deficiency can lead to a decrease in immunity, slow healing of wounds, hair loss and skin problems.

Sources:

• Meat (especially red meat).
• Bird.
• Seafood (oysters, crabs).
• Nuts and seeds (pumpkin seeds, cashew).
• Legumes (beans, lentils).
• Whole grain products.
• Dairy products.
• Zinc supplements.

Recommended dosage: 8 mg (milligrams) per day.

Omega-3 fatty acids

Omega-3 fatty acids are indispensable fats that are necessary for the health of the heart, brain and joints. They also have anti -inflammatory properties and can improve the condition of the skin. The omega-3 deficiency can lead to increased risk of developing cardiovascular diseases, depression and memory problems.

Sources:

• Fat fish (salmon, tuna, mackerel, herring).
• Flaxseed and linseed oil.
• Walnuts.
• Seeds of Chia.
• Omega-3 additives (fish oil, krill oil, vegetable omega-3).

Recommended dosage: 1.1 grams per day for women. To maintain heart health, a higher dosage may be required, on the recommendation of a doctor.

Iodine

Iodine is necessary for the normal functioning of the thyroid gland, which regulates metabolism. Iodine deficiency can lead to hypothyroidism, an increase in the thyroid gland (goiter) and problems with development in children. Especially important for women planning pregnancy.

Sources:

• Iodized salt.
• Seafood (seaweed, fish).
• Dairy products.
• Eggs.
• Iodine supplements.

Recommended dosage: 150 mcg (micrograms) per day.

Special needs for vitamins depending on the lifestyle and health status

Vitamins for vegetarian and vegan

It is important for women who adhere to a vegetarian or vegan diet to pay special attention to the consumption of the following vitamins and minerals:

• Vitamin B12: Contained only in animal products, so enriched products or additives are needed.
• Iron: Iron from plant sources is absorbed worse, so it is necessary to increase the consumption of products rich in iron and combine them with products containing vitamin C to improve absorption.
• Calcium: Get calcium from dark green leafy vegetables, enriched products and tofu.
• Vitamin D: It may be required to receive additives, especially in winter.
• Omega-3 fatty acids: Get omega-3 from flaxseed, walnuts and chia seeds or take algae-based additives.

Vitamins for pregnant and lactating women

During pregnancy and breastfeeding, the need for certain vitamins and minerals increases significantly. It is important to consult a doctor to select a suitable complex of vitamins and minerals, which will meet your needs and needs of your child. Particular attention should be paid to:

• Folic acid: It is necessary to prevent defects in the nervous tube in the fetus.
• Iron: The need for iron increases significantly during pregnancy.
• Calcium: It is necessary for the formation of the bones and teeth of the fetus.
• Vitamin D: It is important for the absorption of calcium and the health of the bones and the immune system of the mother and the child.
• Omega-3 fatty acids: Important for the development of the brain and vision of the child.
• Iodine: It is necessary for the normal functioning of the thyroid gland of the mother and for the development of the brain of the child.

Vitamins for women during menopause

During the period of menopause and after it, the woman’s body experiences hormonal changes, which can lead to various symptoms, such as flare, night sweating, insomnia and mood changes. Some vitamins and minerals can help alleviate these symptoms and maintain health in this period:

• Vitamin D: It is important for the health of bones and the prevention of osteoporosis.
• Calcium: It is also important for the health of bones and the prevention of osteoporosis.
• Vitamin B12: It can help cope with fatigue and memory problems.
• Magnesium: It can help improve sleep and reduce muscle cramps.
• Vitamin E: It can help reduce tides.
• B vitamins B: Help in regulation of mood and reduce stress.

Vitamins for women taking oral contraceptives

Reception of oral contraceptives can affect the level of certain vitamins and minerals in the body. Some studies show that oral contraceptives can reduce the level of vitamins B6, B12, folic acid, vitamin C, magnesium and zinc. Therefore, women who take oral contraceptives can be useful to take a multivitamin complex containing these nutrients.

How to choose the right vitamins and additives

When choosing vitamins and additives, it is important to consider the following factors:

• Individual needs: Consider your age, lifestyle, health and diet.
• Product quality: Choose vitamins and additives from famous and reliable manufacturers. Look for products that have undergone independent certification (for example, USP, NSF).
• Vitamin’s shape: Some forms of vitamins are better absorbed than others. For example, vitamin D3 is better absorbed than vitamin D2.
• Dosage: Follow the recommended dosage indicated on the packaging or recommended by the doctor.
• Composition: Carefully read the composition of the product and avoid additives with artificial dyes, flavors and preservatives.
• Consultation with a doctor: Before taking any vitamins and additives, consult a doctor, especially if you have any diseases or you take medicines.

The importance of a balanced diet

It is important to remember that vitamins and supplements are not replacing a balanced diet. The basis of your health and beauty should be proper nutrition, rich in fruits, vegetables, whole grain products, low -fat proteins and healthy fats. Try to receive most of the necessary vitamins and minerals from food, and use additives only to compensate for deficits or to satisfy increased needs.

Balanced nutrition tips:

• Eat a variety of fruits and vegetables of different colors.
• Choose whole grain products instead of refined.
• Include low -fat protein sources in your diet, such as chicken, fish, legumes and tofu.
• Use useful fats such as olive oil, avocados, nuts and seeds.
• Limit the consumption of processed products, sugar and saturated fats.
• Drink enough water.

Other important factors for women’s health after 30

In addition to proper nutrition and taking vitamins, there are other factors that are important for maintaining the health and beauty of women after 30 years:

• Regular physical exercises: Take sports at least 150 minutes a week of moderate intensity or 75 minutes a week of high intensity.
• Sufficient sleep: Try to sleep 7-8 hours a day.
• Stress management: Find the ways to cope with stress, such as yoga, meditation, walking in nature or communication with close people.
• Regular medical examinations: Pass regular medical examinations and screening to identify and prevent possible health problems.
• Refusal of smoking and abuse of alcohol: Smoking and alcohol abuse negatively affect health and beauty.
• Sun protection: Use SUNSPECTION COMPLE with SPF 30 or higher every day to protect the skin from the harmful effects of ultraviolet rays.

Examples of vitamin complexes for women after 30

The market presents many vitamin complexes designed specifically for women after 30 years. Here are a few examples:

These are just a few examples, and the choice of a suitable vitamin complex depends on your individual needs and preferences. Be sure to consult a doctor to choose the best option.