Dietary supplements can be beneficial at any age, especially when our diets are not as diverse as we would like. But they can also have side effects, interact with prescription medications, or not work at all. To avoid undesirable situations, you should therefore always consult your GP and also think regarding why you think you need it. You want to take vitamins and minerals to wake up your slow metabolismto boost your immunity or to boost your energy ? Is your goal to get ahead of the deficiencies that inevitably occur with age? So, which vitamin to take following 50 when you are a woman who wants to live healthy and feel better?
What is a dietary supplement?
Dietary supplements are substances that you can use to add micronutrients to your diet or to reduce your risk of health problems such as osteoporosis or arthritis. Typically, these supplements come in the form of tablets, capsules, pills, powders, extracts, or liquids. They may contain vitamins, minerals, dietary fiberamino acids, herbs (plant extractss) or enzymes. Sometimes manufacturers add them to certain foods or drinks to fortify them. A medical prescription is not necessary to buy food supplements.
Should I take supplements?
As you know, eat a variety of healthy foods is the best way to get the nutrients you need. However, many people cannot get enough vitamins and minerals from their daily diet, especially following a certain age. We therefore begin to ask ourselves the question of which vitamin to take following 50, following 60, etc.
What to do before buying food supplements?
Before anything else, find out regarding the different combinations of supplements you might take and the brands that offer them. If you do your research on the web, be aware of the source of the information and ask yourself if its author might profit from the sale of a particular supplement. Always look for independent sources that are the most reliable.
Always talk to your doctor, as many substances interact with each other to cause side effects. Remember that just because a product is said to be “natural” does not mean that it is safe or good for you. In other words, the question which vitamin to take following 50 years is one to address first to your general practitioner.
Shop wisely by choosing brands recommended by your doctor, dietitian or pharmacist. Don’t buy from food supplements with ingredients you don’t need assuming they’re better. Not only will you be wasting money unnecessarily, but a very high concentration of a nutrient can also be harmful.
Check the science behind the ads and beware of miraculous cure-alls promising the impossible, especially when advertised primarily online. Know that if something seems too good to be true, it probably is.
Which vitamin to take following 50? Which minerals for women?
Quite often, people over 50, and especially women, need more vitamins and minerals than younger adults. In most cases, changing your diet is not enough to meet the needs of your mature body. So, which vitamin to take following 50 to prevent possible deficiencies? Well, chances are you need to supplement with:
Calcium at the top of the list of minerals
Calcium is a mineral that works with vitamin D to maintain bone strength at any age. The menopause, arriving around the age of fifty, means a loss of estrogen, a hormone that helps the body absorb calcium from food. The degradation of bone density can lead to fractures and that’s why experts recommend increasing daily calcium intake from 1,000 milligrams a day to 1,200 milligrams for women following age 50. This is the equivalent of 4 glasses of milk, but you can also find Calcium in dairy products (preferably low fat), canned fish with soft bones, dark green leafy vegetables like kale and foods with added calcium, such as breakfast cereals.
Which vitamin to take following 50? The B6!
Vitamin B6 is often overlooked, but it is essential for heart health, energy production and nervous system health. This vitamin is also necessary for the formation of red blood cells and its contribution must increase following 50 years. Foods of animal origin, such as red meat, poultry breast and fish, are among the richest sources of vitamin B6, but many cereals contain added vitamin B6. It is also found in potatoes and bananas.
Supplementing with vitamin D is almost always necessary
You don’t need more or less vitamin D following age 50, but this micronutrient is worth mentioning because so many people don’t get the required amount of it, regardless of age. The vitamin D aids in the absorption of calcium and, like calcium, it helps reduce the risk of fractures. It may also play a role in heart health, an increasing priority as you age. This nutrient is naturally present in large quantities in fatty fish and milk. However, it would take regarding six glasses of milk fortified with vitamin D to meet your daily needs. This is why women who are wondering which vitamin to take following 50 can turn to vitamin D supplements to reach the recommended intake.
B12 when wondering which vitamin to take following 50
Vitamin B12 is needed to produce red blood cells, make DNA, and digest properly, among other important functions. Age does not change vitamin B12 needs, but it does determine the type of vitamin B12 you need to consume. After 50 years, it is estimated that 10-30% of people absorb less naturally occurring vitamin B12 from foods such as meat, milk and eggs. This is because the body produces less stomach acid which is needed to absorb vitamin B12 in natural form. Synthetic vitamin B12, the type added to fortified foods and dietary supplements, can be absorbed without stomach acid.
Source used: www.nia.nih.gov
