Supplements And Vitamins to Consume All Ages – As we already know that vitamins are substances, one of which is very important for the body so that we can work optimally. Starting from infants up to parents surely all takes these factors namely vitamins. Types of vitamins identified are numerous and all need for the real type of the age, but actually the vitamins that are consumed the same dose only, distinguish and dosage of vitamins for every age from children, adults or the elderly. Here’s a little review on some vitamins for consumption based on age.
Types of vitamins can be taken based on age
- At the age of children and adolescents
Based on the hospital’s nutritionists Huntington Northwell Health, New York that is Stephanie Schiff, RDN that vitamins and minerals urgently needed by children to teenagers in particular calcium and vitamin d. both of which will help the growth of bones and muscles, with adequate vitamin D and calcium are also on the age of the child to remaka then it will be spared from the fragility of bones in adulthood are also old age.
You can get both from various types of foods such as spinach, dairy products, sardines, egg yolks, beef liver, broccoli, to soybeans. If necessary, vitamin D and calcium can also be consumed from supplements. However, the dosage must be based on the doctor’s recommendation.
- Age 20 Years and Over
You still need to take calcium and vitamin D at the age of 20. However, you also need extra vitamins and minerals. This is usually based on your body condition and diet. For example, vegetarians and vegans (eating only fruits and vegetables) need additional vitamin B12 supplements because these vitamins are usually only found in animal products.
In addition, the age range 20 is the most fertile age for a woman to become pregnant and give birth. So to prepare for a healthy pregnancy, women are advised to take additional supplements of folic acid and vitamin B complex from long ago before planning to get pregnant. Two of these vitamins can reduce the risk of babies born with defects caused by neural tube defects such as spina bifida and anencephaly, are also autism.
- Age 30 Years and Over
At age 30 and older, the body begins many changes associated with an increased risk of various diseases such as heart disease.
To reduce the risk of chronic diseases, the body requires additional intake of omega-3 fatty acids in your daily meal menu. One way to eat fish twice a week, which is rich in omega-3 fatty acids such as anchovies, catfish, tuna, salmon, and sardines. Additionally, you can also eat them from other food sources such as avocado, spinach, canola oil, and supplements if needed.
- Age 40 Years and Over
At this age, taking vitamin D is an important thing that must not be missed. Because, vitamin D deficiency in the age of 40 and above increases the risk of cancer, autoimmune diseases, diabetes, and obesity. In addition, vitamin D is also important for keeping muscles and bones strong.
In addition to vitamin D, you are also advised to meet the daily needs of omega-3 and omega-6. Usually, people who lack these two substances are more prone to baldness.
- Age 50 and Over
Stepping on the age of 50 years, women will usually begin to welcome menopause. Quoted from Prevention, research in 2017 states that multivitamin supplements and vitamin E help reduce the side effects of menopause that are annoying, especially hot flashes.
Not only that. You also need to meet daily vitamin D needs because in this age range, estrogen production in the body begins to decline. Vitamin D has been shown to reduce the risk of osteoporosis and can improve your mood. In addition, also consume vitamin D3 to maintain your heart health.
- Age 60 and Over
Upon entering their 60s, the production of stomach acid begins to decline. As a result, intestines become more sensitive and increases the risk of lactose intolerance. To overcome this, consume vitamin B12 which can nourish the digestive tract. In addition, vitamin B12 also helps the body digest carbohydrates and protein becomes easier.
If you have lactose intolerance or sensitivity, try to increase the intake of vitamin D and vitamin K1 and K2. These vitamins help absorb and distribute calcium throughout the body.
- Age 70 and Over
Entering the age of 70 years, your risk of developing dementia and Alzheimer’s will increase rapidly than before. Therefore, it is important to take vitamin B12 to improve brain health. Researchers also stated that consumption of vitamin B12 combined with folic acid helps slow the development of dementia and cognitive decline in the brain.
we hope this information can be useful for you how to determine what vitamins and nutrients should be consumed when you enter the ages above.