Vitamins and nutrients are something we all need in order to have a healthy organism. The best way to intake them is through a healthy diet. This is especially important around the age of 40 because then our organism changes the most. It doesn’t work the same as it worked when you were 20. Your muscles deteriorate, you gain weight and the risk of acquiring illnesses or diseases like diabetes, heart disease and even cancer becomes increased.
Except for taking healthy food to supply the necessary vitamins, another good way to absorb vitamins and minerals is through supplements. These are the most important vitamins we need in order to have a healthy organism as well as how we can get them.
This is one of the most important vitamins as we need it in order to have an improved brain function as well as normal blood. Children and young adults intake it through food that is mostly of animal origin: And while eggs, fish, chicken and dairy, but when we start to reach the age of 40 or 50, the stomach acid levels begin to deplete.
You should start thinking of getting from a multivitamin or supplement. 2.4 mg a day are the recommended dietary allowance. You can’t take it too much. This vitamin is water-soluble, so if you don’t need it, you’ll remove it through your urine.
Calcium is an important mineral, but according to some researches it can increase the risk of cardiac death, stroke and heart attack in postmenopausal women.
Before we reach 30, we absorb most of the calcium, so it helps us have healthy bones later in our life. We need this nutrient for good muscle contraction, nerve and heart functioning etc. If you don’t intake enough calcium, your body will steal it from your bones and weaken them.
1,000 mg a day for women who are 40 to 50 is enough and for women older than 50, it is 1,200 mg. Eat plenty of calcium-rich foods like broccoli, almonds, dairy, tofu, spinach and sardines.
Vitamin D is very important after 40. If you’re deficient in this vitamin, your risk of acquiring numerous diseases becomes increased: multiple sclerosis, breast and colorectal cancer, diabetes, heart disease etc.
You can intake this vitamin from cereals, fortified dairy and grains, but the best source is definitely the exposure to sun. Still, make sure you use sunscreen and take a
D3 supplement at least 600 IU per day as well as 800 IU per day after 50.
Magnesium helps us regulate our blood pressure and that’s very important after 40. If you’re deficient in magnesium, you have an increased risk of inflammation, diabetes and heart disease. Magnesium helps our body absorb calcium well and has a great role in our muscle, nerve, and heart function, but also controls our levels of blood glucose.
320 mg a day is enough for women 40 and up. You can find it in nuts, avocados, seeds, dark leafy greens, beans and soy. You can also feel some side-effects because of too much magnesium: nausea, cramping or diarrhea.
Potassium is very important for a balanced blood pressure. According to some researches, higher intake of potassium from food can decrease your risk of stroke.
You still have to make sure not to intake too much potassium as it can damage your heart as well as your gastrointestinal tract. You can intake it from food like chard, bananas, lentils, sweet potatoes and beans. Make sure you are careful with supplements and follow the dosage that your doctor recommends you.
Omega-3 are very beneficial fatty acids that are abundant in health benefits. They have very beneficial effects for our brain and our heart. They help us reduce the risk of heart disease, decrease our blood pressure and LDL (“bad”) cholesterol levels, and help us keep our memory and thinking sharp.
You can intake plenty of omega-3s from foods like flaxseeds, leafy vegetables, fish and walnuts, but you can also take supplements. If you’re healthy, you should take at least 500 mg if you’re healthy. Take 800 to 1,000 mg in case of a heart disease and 2,000 to 4,000 mg in case of high triglyceride levels. Consult with your doctor for the proper dosage.
Probiotics are very essential if you’re 40 and up. They help us lose weight and have healthy intestines, but also decrease the risk of stroke, diabetes, heart disease etc.
You can get probiotics from dairy and fermented soy products like seitan. They’ll also help you against diarrhea.