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By Devinder Bains
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There is no one-size-fits-all solution when it comes to the supplements our bodies and brains need; However, your age and lifestyle can help you know which nutrients and minerals are valuable to add to your nutrition and when. I found it a stressful task to be self-employed, started exercising more outdoors, and made it to my forties. As a qualified private teacher and nutrition coach, I knew that those adjustments in my life meant that my desires to take supplements had changed as well. I do with my daily multinutrients and curcumin to help develop activity that can cause inflammation in the joints while also increasing my protein for muscle repair. I’ve added C and A nutrients to fight skin aging and reduced my vitamin D intake because I spend more time outdoors in the sun.
If you’re looking for personalized advice, it’s best to consult a nutritionist or dietitian, but there are nutrients and minerals, foods, and other supplements that can sometimes prove beneficial at certain stages of life.
“At this age, the starting point is quality nutrition. If this can be done, then the actual need for supplements is very limited, unless, perhaps, vitamin D3 and omega-3s, which we lack,” says nutritionist Jules Strauss. “Vitamin D is needed to promote calcium absorption, so it’s strongly linked to bone health. We get vitamin D from the sun, so it’s less important in the summer, but in the darker months it’s worth supplementing because our bodies can’t create. he.
Similarly, the body can’t produce omega-3s, “which are vital for brain health, nervous system health, center health, and also play a role in recovery after exercise,” says Strauss, who notes that it can also relieve tension and fight depression. “Oily fish is an excellent source, but ideally you should eat a few servings of oily fish every week. Many other people don’t, so taking supplements is a good idea: vegan features made with seaweed or seaweed are also available.
Everyone ages differently, so it’s not a one-size-fits-all to determine individual micronutrient needs, but nutrition and lifestyle are smart indicators. For example, this age organization is more likely to be due to plant-based nutrition. In your case, be sure to “fill up on vitamin B12, iodine, vitamin D, iron, and zinc, which are harder to get from plant foods,” says Dr. Simpson. Carrie Ruxton, registered dietitian at Health Information and Dietary Supplement Service. Vitamin B12 is only provided in foods of animal origin or made from microorganisms such as yeast. “
Studies show that this age group also tends to wear down the most, which can strain muscles. So, in addition to increasing your protein intake, add “B” nutrients to help release energy from food, anti-inflammatory C and E nutrients, and magnesium, for muscle function,” says Dr. Ruxton. Women who participate in high-intensity exercise could also benefit from an iron supplement,” she adds, to combat iron loss due to sweating, as well as during menstruation, which “can lead to iron losses that are not compensated by iron. “”Regime. Low iron levels, experienced by up to one-third of women, can lead to fatigue and shortness of breath. If you sweat a lot or work in hot weather, you may need to consider an electrolyte supplement containing sodium and potassium, to replenish the salts that are lost through sweating.
The average age of mothers giving birth in England and Wales is around 30, so it’s a smart position to mention supplementation if you’re planning a pregnancy. ” According to government data, nine out of ten women of reproductive age in the UK have low levels of folate in their blood, which puts their baby at risk for neural tube disorders such as spina bifida,” says Dr Ruxton. “The NHS advises all women planning a pregnancy to take a supplement of 400 micrograms of folic acid, the artificial edition that is best absorbed. Other nutrients to take in at the preconception level include vitamin D for bone health and the immune system (take 10 to 25 micrograms per day) and fish oils, as shown in studies. It reduces the risk of allergy in children and could be linked to an increase in IQ in infants.
Maybe that’s when you start thinking about changes in the health of your hair, nails, and skin. “The key supplement to consider would be collagen, a protein found in connective tissue as well as skin and nails: it promotes skin hydration and elasticity, elements that naturally decline with age,” says Strauss, “while vitamin C can contribute to skin radiance. Other micronutrients to look out for for skin health are the antioxidant selenium, to fight cell damage, B nutrients for skin structure, vitamin A for lubrication, and zinc which can help fight inflammation and promote hair health. “B nutrients, such as biotin and B6 and B12 nutrients, are also important for hair structure,” Dr. Ruxton adds. “Eat more foods with lean, high-quality protein, such as eggs, turkey, fish, game, and pork, or take a B-complex supplement. “
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Intensive socialization can also start to take its toll at this age. ” Alcohol, in particular, stimulates chronic inflammation and saps nutrients from the body. To offset some of the negative effects, take a daily multivitamin and multimineral supplement: nutrients C, E, and selenium act as antioxidants to protect our cells from damage,” says Dr. Ruxton. Gut health can also be affected by a festive lifestyle. comfort. Try feeding those friendly gut bugs plenty of fiber-rich foods, such as beans, nuts, seeds, and whole grains, or take a probiotic supplement.
Another care for some women at this level of living is the hormonal adjustments that come with perimenopause or even menopause. Again, vitamin B would possibly play a role, “especially B6 and folate, which are vital for women’s menstrual cycle, as well as during the premenopausal period,” says Dr. Ruxton. “I would suggest experimenting with other supplements, adding botanical supplements containing red clover, magnesium and B6, to see what helps. Studies show that women who take a B-complex report fewer mood swings and have a lower risk of depression. Magnesium is also a key nutrient for mood balance.
Stress and anxiety in general can affect all ages. Omega-3s can also help, or check out ashwagandha, which comes in various types of supplements. “It’s been shown pretty strongly that it can help decrease feelings of tension, and some studies have shown that it actually lowers stress hormone and cortisol levels,” Strauss says.
A key factor for this age organization is the decline in herbal muscle mass. Increased protein and strength training are certainly essential, but micronutrients such as nutrients B12, C, and D can also help. “As I get older, other people say, ‘My metabolism slows down. What they are referring to is a reduction in muscle mass and therefore a reduction in metabolic capacity,” says Strauss. “Research has been done on how micronutrients called polyphenols can promote fat burning and metabolic health, promote recovery, and decrease muscle soreness. “
This organization of age will also continue to go through hormonal changes. According to Strauss, it is at this level of life that individuals’ desires tend to vary to the maximum, due to fluctuations in sex hormone levels, such as when women’s menstrual cycles become longer. more irregular. ” Many women report progression of food intolerances and aversions,” says Dr. Strauss. “In terms of supplementation, I think maintaining gut health is important, so eat varied, colorful nutrition and come with probiotic foods as live foods. yogurt, kefir, sauerkraut, or kombucha. There are also several probiotic and prebiotic supplements on the market.
The areas of concentration at this level of living are bones, core health, and cognitive function. “People over the age of 50 tend to eat healthier diets, but their bodies absorb less, especially vitamin B12, calcium, and vitamin B12. “”An age-appropriate smart multivitamin with minerals can be an undeniable way to fill up on nutrients overall. For express supplements, look for those that target bone health, such as calcium, magnesium, and vitamin D in high doses for bone density and preventing fractures. For core health, take omega-3s, B vitamins, and potassium, as well as for cognitive function, folate, vitamin B6, magnesium, and polyphenols; .
As we age, our cells naturally suffer damage from oxidative stress, which causes inflammation. “Omega-3 fatty acids are helpful for joint pain and swelling, as they are anti-inflammatory,” says Dr. Ruxton, who also recommends looking for joint fitness supplements. , such as glucosamine and chondroitin. Strauss adds curcumin and turmeric to the list of anti-inflammatory supplements, before noting that “protein needs to accumulate even more in people age 50 and older to minimize the decline in muscle mass and be able to process our glucose in the same way. ” like before. “
Sleep patterns may also be altered at this age. “People have a harder time sleeping as they get older or staying asleep. Try a tryptophan (5-HT) supplement, which helps maintain serotonin levels,” says Dr. Ruxton, while Strauss concludes, “Tart cherry juice can help and promote health, as well as magnesium.
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