When you think of vitamins and nutrients you should think about them as something that improves your overall health and battles any age-related diseases.
The best way for you to get every essential vitamin is to have a healthy and balanced diet all the time, particularly after you turn 40.
The body can’t work the same way as it used to when you were 20 because the muscles start to deteriorate and you are at a higher risk of getting a chronic disease such as heart disease, diabetes, and cancer. However, you can prevent that if you take the right nutrients and vitamins with the food you eat.
Here are the best vitamins and minerals you should take in order to stay healthy:
Consuming calcium might not prevent fractures, but it will play another role to improve the function of the heart and nerves, as well as muscle contractions and other chemical reactions. Therefore, calcium supplements are important because if your body lacks calcium, it will take it from the bones and they will become weaker.
You should take 1000mg of calcium per day if you are a woman, and 1200mg per day if you are a man.
If you are over 40 and your body lacks this vitamin you will most likely develop diabetes, heart disease, multiple sclerosis, or breast cancer. Vitamin D also helps the body to absorb the calcium, which is why you should spend more time on the sun, or take supplements.
Vitamin B12 is important for proper brain and blood functioning. When you are younger you easily absorb this vitamin from food. However, when you turn 40, the levels of stomach acid deplete and you need this vitamin more. You can take vitamin B12 supplements after you turn 40. The best thing is that you can’t take too much because it is a water soluble vitamin and you will excrete the excess.
Magnesium plays an important role in regulating the blood pressure. When your body lacks magnesium you can experience diabetes, inflammation, or heart disease. Magnesium helps the body to easily absorb the calcium and is very important for the nerves, heart, and muscle function.
If your diet is well balanced and healthy you will surely get it from food. You can find magnesium in seeds, nuts, dark leafy greens, avocados, and beans. If you have too much of this mineral in your body you won’t have any health risks, but you might have diarrhoea, nausea, or cramps.
This is a very important mineral, but you should take it only if your doctor recommends it because it can damage your GI tract and the heart. Potassium is especially important for women that are in their postmenopausal period because it lowers their chances of getting a stroke. You can take from 2g to 4g of potassium per day.
Omega-3 fatty acids
Even though they are fatty acids, and not vitamins and minerals, they are very important for our health because they can slow down the aging signs, control the blood pressure, prevent cardiovascular diseases, and reduce the levels of bad cholesterol. Omega-3 fatty acids will preserve your memory and keep your brain function properly.
You can find omega-3 fatty acids in flaxseeds, walnuts, leafy greens, and fish. However, you can take them in the form of supplements. You should take 500mg if you are healthy, 800-1000mg if you suffer from heart disease, and 2000-4000 if you have high levels of triglycerides.
Probiotics also don’t fall into the category of vitamins and minerals but are important if you are a woman older than 40 because they will keep the guts healthy, lower the risks of diabetes, heart disease, stroke, and regulate the weight. You can find probiotics in fermented soy products and dairy.