The 7 Vital Vitamins For People Older Than 40

Vitamins and nutrients can fight any disease and age issue. The best way for this is eating healthy foods, said Kristin Kirkpatrick, MS and RD wellness manager of Cleveland Wellness Clinic Institute. Diet is crucial and this goes for ages 40 and above since then we change the most. The first plan that tackles this is Power Nutrient Solution so get a copy now.

Your body works differently after 40 compared to 20. Muscle mass is lost a bit, we put on more weight, there may be menopause and we might get issues like cancer, diabetes, heart problems and more, so you need a change!

One solution is vitamins and minerals with good food. Food is always better than supplements since they get well absorbed said Kirkpatrick. The key ones are:

B12

When you turn 40 or 50, B12 must be taken. This is for healthy brain and blood and young people/kids get this from food (chicken, dairy, fish, eggs) but older people have depleted belly acids and need more B12. Get them as supplements or multivitamins. Get 2.4 mg daily, this is water soluble and you pee the excess.

Calcium

A study of 59 group studies said this stops fractures in both genders over 50 and you can take them in pills or food. Another study said this supplement increases risk of heart attack, stroke or cardiac death in women after menopause. We get calcium in the bones mostly before age 30 and this plays a role in bone health as we get older. This is needed for basic work like muscle contraction, heart and nerves work, biochemical reactions so if you lack calcium, the body steals it from the bones. You need this item, but do not take too much since it might harm the heart. Women need 1000 mg daily between ages 40-50 and women over 50 need 1200 mg daily along a healthy diet of tofu, sardines, dairy, broccoli, almonds, spinach.

Vitamin D

This is important too after 40 for age related changes. This deficit causes heart issues, diabetes, MS and breast or colon cancer. Also D helps in calcium absorption too. Foods like this are fish, grains, cereals but food vitamin D gets badly absorbed. The sun helps here a lot too, so try to expose to sun every day. Still, there is not sun everywhere. If you live above Georgia, you lack D of the sun. also if you wear sunscreen you get even less, but this is needed for healthy skin. Get D3 supplements, imitating the D of the sun. also get 600 IU daily, 800 IU over 50, said National Institutes of Health. the max limit it 4000 IU daily.

Magnesium

Key for this is regulating pressure, vital for women over 40 who have pressure risks due to aging. Deficit in this means diabetes, heart issues, inflammation. Also this aids in calcium absorbing and muscle, nerve, heart work and blood sugar control. Test the levels of Mg with the doctor. If you eat healthy foods, you get enough (women need 320 mg daily over 40). Eat dark leafy greens, nuts, seeds, soy, avocado, beans. Too much Mg means nausea, cramps or diarrhea.

Potassium

This keeps pressure normal, regardless the age. In women after menopause, more potassium means less stroke risks, and such intake was 3.1 g, but this is still lower than the advised 4.7 g daily. Benefits were seen even in those with 2 g daily, said Sylvia Wassertheil Smoller, PhD, prof. of epidemiology and population health of Albert Einstein Medicine College. You need this mineral but only if prescribed. Too much can damage the GI, heart and even cause arrhythmia. Most people get this from food like bananas, chard, beans, sweet potato and lentils too. You might lack this mineral so consult a doctor for the supplements.

Omega 3

This is a fat acid but healthy too. It neutralizes age related problems and reduces heart risks or cognition problems. Studies showed that omega 3 lowers pressure and LDL cholesterol, so memory also gets sharper. A study said people with more omega 3 had larger and better brains compared to the rest so this acid keeps the brain healthy, said the author Zaldy S. Tan, MPH and MD of Alzheimer’s and Dementia Care Program of UCLA. You can get omega from fish, walnuts, flaxseed, leafy greens, but a pill is just as good. Aim for 500 mg if you are healthy and well, 800-1000 mg for heart issues, 2000-4000 mg for triglycerides. And talk with the doctor about the doses, there might be side effects.

Probiotics

Not vitamins or minerals but vital too. Evidence said probiotics keep gut healthy and weight is regulated too, there is less risk of heart issues, stroke and diabetes and after 40 muscle mass is lost so you put weight easier and get insulin resistance too. You can get them from fermented soy like seitan or dairy and this controls weight too and prevents diarrhea even. Probiotics are live cultures and you cannot heat or cook them.

Source and image source: justnaturallyhealthy.com