After age 40, it becomes crucial to make sure you get all the vitamins and nutrients that your body needs. This is because your body won’t work at 40 the same way it worked at 20. At that age, you’re also more susceptible to age-related ailments and putting yourself at risk for chronic diseases like heart disease, cancer, and diabetes.
While foods are a much better way than supplements to get your nutrients since they are best absorbed that way, it’s important to consider the ways of healthy eating. Despite this, supplements may still be the best option to absorb important vitamins and nutrients. Here are 7 key nutrients you need at age 40+ and the best ways to get them!
1. Vitamin B12
B12 is essential for normal blood and brain function. B12 can be found in meat and other animal products, like chicken and fish, but are best absorbed by children. If you’re 40+, you can best find B12 through a supplement to ensure you’re getting the vitamins your body absolutely needs at that age. They have pills and delicious gummies! Just don’t eat them all.
The bottom line about calcium is to not overdo it. To maintain proper bone health into your later life, calcium is definitely necessary, but more calcium does not equal more health. Studies have shown that too much calcium has played a role in stroke or cardiac death for postmenopausal women. 1,000 mg a day for women 40 to 50 and 1,200 mg for women older than 50 should be fine. You can find a good source of calcium through dairy, broccoli, almonds, and spinach.
3. Vitamin D
Vitamin D is crucial after age 40 because it helps protect against age-related changes that start to kick in. You could absorb Vitamin D from fish, fortified dairy, grains, and cereals, but the best way to get some Vitamin D is from the sun’s rays. Having plentiful Vitamin D can help absorb calcium and promote bone growth.
Magnesium is essential for regulating blood pressure. It also helps the body absorb calcium and helps aid in muscle, nerve, and heart function. If you’re eating a well-balanced diet, it’s likely you’re getting enough magnesium in your body, which is 320 mg a day for women 40 and up. Magnesium can be found in foods like dark leafy greens, beans, soy, nuts, seeds, and avocados.
Potassium also plays a huge role in regulating blood pressure and higher potassium levels have been linked to a decreased risk of stroke in menopausal women. It’s best to avoid taking potassium supplements unless it’s been prescribed by a doctor. The best way to stock up on potassium is by eating bananas! Other foods include sweet potatoes, chard, beans, and lentils.
Omega-3s are technically not vitamins, but still, provide an array of health benefits like fighting against increased heart disease risk and cognitive decline. It also helps lower blood pressure and ‘bad’ cholesterol levels. You can find Omega-3s acids in foods like fish, walnuts, flaxseeds, and leafy vegetables. Supplements are also not frowned upon but should be talked about with a doctor first.
Also not technically a vitamin, but still provides health benefits as well just like Omega-3s. It plays a role in keeping the gut healthy and keeping weight down. It additionally lowers the risk of heart disease, diabetes, and stroke. You can find probiotics in things like some dairy and fermented soy products, but supplements may be your best bet for a fulfilling amount.
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