What you need according to your age

By | May 6, 2023

While getting enough nutrients through diet alone is ideal, you may need to consider adding vitamins and supplements after first discussing your needs with your doctor.

The best way to get all the necessary vitamins is to eat a wide variety of foods with lots of fruits and vegetables.

These are the most important vitamins and minerals that you should consume according to your age.

Childhood and adolescence

These are the years to focus on getting enough vitamin D and calcium, says Stephanie Schiff, a nutritionist at Northwell Health’s Huntington Hospital in Huntington, New York. “We need calcium for bone and muscle growth, but it’s not absorbed as well without vitamin D. These are the bone-building years for boys and girls, and if it’s not done right, you’ll be prone to brittle bones later in life.” life you”.

Children and teens should get 600 international units (IU) of vitamin D and 1,300 mg of calcium per day, according to the US National Institutes of Health Office of Dietary Supplements. Of course, it’s always better to get the nutrients of the food we eat. Make it a habit to discuss nutrition with your child’s doctor.

at 20

Calcium and vitamin D are still necessary in your 20s, says Dr. Schiff. You may need other vitamins or minerals at this age, depending on your diet. For example, vegans often need extra vitamin B12, since it’s mostly found in animal products, he says. “Whole grain products contain vitamins, minerals, and fiber, all of which work synergistically.”

In your 20s and 30s

For many women, “these tend to be the childbearing years,” says Suzanne R. Steinbaum, DO, director of Women’s Cardiovascular Prevention, Health and Wellness at Mount Sinai Hospital in New York. If you plan to get pregnant, start taking a prenatal vitamin with folic acid and B vitamins. The time to start is before you get pregnant. Folate reduces the risk of neural tube birth defects and B vitamins help maintain a healthy pregnancy. Taking these vitamins may also reduce your baby’s risk of autism. Women with heavy periods may also need extra iron, says Dr. Steinbaum. And don’t forget the calcium and vitamin D!

As a cardiologist, Dr. Steinbaum is…a fan of anti-inflammatory omega-3 fatty acids, which help reduce the risk of heart disease. The American Heart Association (AHA) recommends eating fatty fish like mackerel or salmon at least twice a week for optimal heart health. This is sage advice for men and women, says Dr. Steinbaum, while 30 is no time to skimp on calcium and vitamin D, she says.

at 40

Vitamin D becomes even more important in your forties, says Dr. Steinbaum. Low vitamin D levels have been linked to a number of diseases—from cancer and autoimmune diseases to diabetes and obesity—and the risks for many tend to increase with age. “Check your blood vitamin D levels to see where you are and supplement accordingly,” he suggests. This is true for men and women in their forties – you may have low levels and not even know it. It’s nearly impossible to get all the vitamin D you need from food alone, and almost none of us get enough sunlight in sunscreen season. Therefore, vitamin D supplements may be necessary. Calcium also plays a role, he says. And don’t forget your omega-3s, too, since heart disease risk increases with age for both men and women.

at 50

Your calcium needs are 1,200 mg/day during your fifth decade, and vitamin D is still needed to help your body absorb this important mineral. “Now, instead of building bone, you keep the bone you have,” says Dr. Schiff. It’s important to talk to your doctor about your specific calcium and vitamin D needs, he adds. Women are at higher risk of osteoporosis than men and may need to take additional steps. “Talk to your doctor to make sure there are no other problems or contraindications with other medications that might affect how you absorb calcium,” she says. Women can enter menopause during this decade and some natural remedies for menopause can help reduce symptoms.

at 60

Calcium and vitamin D are important as we age, says Dr. Schiff. Make sure you get everything you need from food or supplements. “Talk to your doctor about your diet to see if you need other vitamins. How and what we eat can change with age,” he says. Heart health is important, too, so make sure you’re getting enough omega-3 fatty acids, says Dr. Steinbaum.

at 70

In addition to calcium and vitamin D, you may need a little extra vitamin B12 as you enter your 70s, says Dr. Schiff. “As you get older, it’s harder for your body to make and use B12, and you may need to supplement,” she says.

at 80

Supplemental vitamin B12 may be important starting in your 80s, says Dr. Schiff. Again, don’t forget calcium, vitamin D, and omega-3s, and be sure to tell your doctor about any changes to your diet or regimen.

90 and over

Whatever you’ve been doing so far is apparently working! Keep enjoying life!

Fountain: lasaludable.com.

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