WHAT VITAMINS ARE NECESSARY FOR THE BODY AND AT WHAT AGE
Vitamins for women after 30, after 40 or after 50, what to look for. What vitamins are missing if hair falls out.
INNA CODRU , JUNE 02, 2018
We all often hear on TV shows or read on the Internet about the need for certain vitamins for our body. We are trying, for example, to find out which vitamins contain vitamin D. Or we ask ourselves the question - what foods contain vitamin A? There is always a company that heavily promotes their supplements or vitamin products and tries to explain to us the benefits of certain vitamins for a certain age. And if we don't feel like starting with pills, then we're trying to learn all about natural ways to get vitamins, especially through fruits and vegetables.
What many companies or healthcare professionals don't tell you is which vitamins you need and why. They don't tell you how many vitamins you need based on your age and why it's important to drink "your" vitamins at different stages of your life.
That's why you need to read this guide to proper vitamin intake. We will look at everything you need to know about your body's need for vitamins, depending on your age, and see how much of them it is desirable to receive. This topic is dedicated exclusively to vitamins. However, do not forget about minerals! We'll talk about them later.
VARIETY OF VITAMINS
Of the variety of vitamins, we highlight the main ones. Vitamins basically have a letter: Vitamins A, C, D and E are the ones that you mostly hear about, we will also include B vitamins in this group. Let's not forget about vitamin K, which should also not be overlooked.
Vitamin K is the easiest. Your body needs the blood to clot well. Without it, you are at risk for low blood pressure and internal bleeding. Babies are usually given vitamin K during the first hours of life to make sure that clotting will be adequate.
B vitamins consist of vitamins B1, B2, B3, etc., up to B12. They can be called by other names, such as folic acid, thiamine, etc. B vitamins are essential for the development and maintenance of the central nervous system, brain, and other related elements. Pregnant women are advised to add more folic acid to their diet so that the fetus develops properly.
Then there is vitamin C and E, which are regularly offered and discussed on TV. Vitamin C is often seen as protecting the immune system. Whereas vitamin E does it better. Vitamin E is very important in fighting infections and diseases. Vitamin C may help prevent colds and treat scurvy.
An interesting fact: the English were sometimes called "Lemons" (limey), because they carried lemon juice or lemons with them on ships to prevent scurvy on board ships. This vitamin also helps the body absorb iron and reduces the risk of cardiovascular disease.
Vitamin D is used to improve the absorption of calcium, which greatly improves bone health. It is also associated with preventing rickets in children.
As for vitamin A, it is simply necessary for the muscles, eyes and in general for the health of the whole body. We'll touch on this in a bit when discussing it, as it's an important vitamin to add to your diet.
YES, VITAMINS CAN BE TOO MUCH!
Although vitamins are very beneficial, it is important to get only the recommended daily allowance of vitamins. It's okay if you take too many vitamins for a day or two, it won't do much harm, but you shouldn't overuse vitamins. Excessive intake of vitamins can lead to serious malfunctions in the body.
The only vitamins that don't have side effects when taken in too much are the B vitamins. This is because they are water soluble, so they are easily excreted from the body. Others are absorbed by the body and used by your body as it sees fit.
We all have different levels of absorption of vitamins. Most of us have a good, high level of digestibility, but there are always exceptions, people who are not quite like that. It is best to discuss the risks of adding too many vitamins with your doctor.
Of course, it is best to get vitamins naturally from vegetables and fruits, although this is not always easy. Therefore, many use nutritional supplements. When you're taking supplements, be sure to keep track of the amount you're taking in capsules and the amount of vitamins you're getting from food. Especially when it comes to vitamins A, K and E. Their excess can have a toxic effect on the body.
Vitamins A, D, E and K are fat soluble vitamins. This means we are unlikely to be deficient in a healthy diet. They are stored in a fatty medium (in capsules) and we consume them when needed. However, again, do not forget about the risk of excessive consumption of these vitamins.
Other vitamins are water soluble, so the body easily removes them. It is not possible to build up a stock of vitamins in the body, like in a warehouse, although many try to do this (for example, vitamin C), which is why we need to deliver them to our body daily with food or food supplements.
WHAT IS THE DAILY RATE OF VITAMINS?
What does all this bunch of numbers in the instructions for vitamins mean? You will usually see a recommended allowance (RDA) table on most vitamin labels. Most often, the recommended daily allowance is indicated. Most often there is an upper limit. In some cases, this is the upper limit for vitamins, both natural and synthetic, but it happens that this designation is indicated only for synthetic forms.
Listed below is how much and what vitamins you should be taking to maintain your health. This is the amount you can take daily without the risk of poisoning.
Vitamin A: 2,310 IU/day (women), 3,000 IU/day (men); no more than 10,000 IU / day
Vitamin B complex/choline: 425 mg/day (women), amounts differ for men by age; up to 3500 mg/day
Vitamin B3: 14 mg/day (women), 16 mg/day (men); Up to 35 mg/day (only in fortified foods or supplements)
Vitamin B6: amount depends on age for both men and women; Up to 100 mg/day
Folic acid: 400 mg/day; Up to 1000 mg/day (only in fortified foods and supplements)
Vitamin C: 75 mg/day (women), 90 mg/day (men); Up to 2000 mg/day
Vitamin D: the amount depends on age for both men and women; Up to 100 mg/day
Vitamin E: 22.4 IU/day (men and women); No more than 1500 IU/day (fortified foods and supplements only)
WHAT VITAMINS NEED FOR CHILDREN
Vitamins that an infant receives from breast milk are usually absolutely sufficient. The creator made sure that newborn children receive all the necessary vitamins from their mother. Therefore, the first six months of feeding are the easiest.
But after that, you start adding all kinds of supplements to the kids' diet.
The duck norms listed above are not for babies. All of them are for adults. Vitamins B and vitamin C are not so dangerous in case of an overdose, but you should not be especially zealous with them either. Your doctor will recommend any vitamin supplements your child needs. For example, vitamin D is added to the diet of babies in some areas of our planet, especially in those areas where it is customary to give babies whole cow's milk.
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WHAT VITAMINS ARE NEEDED AT THE AGE OF 20 TO 30 YEARS
In the first two decades of your adult life, the most important vitamins are vitamins D, C and folic acid. The rest will also be needed, but these are the ones that you will need to focus on.
Vitamin D helps the body absorb calcium needed for bones. As you get older, you will need to add more and more of it to your diet (along with calcium) to prevent bone loss and osteoporosis. You can usually get your daily vitamin D intake from the sun, especially in midsummer.
The current recommended amount of vitamin D for ages 1 to 70 is 15 mg per day. You can often get this amount by being in the sun for 15 to 30 minutes (depending on your skin type) without sunscreen. After that, go back indoors, put on sunscreen to protect yourself from sunburn, and you're good to go back under the sun. Getting good amounts of vitamin D in your first 20s and 30s prepares your bones for a good and healthy life in the years to come.
And of course, do not forget about vitamin C to ensure the health of the heart and body cells. This is such a vitamin that you will need to consume throughout your life, since it does not have the properties to accumulate in the body.
Folic acid is another important vitamin, especially if you are planning to conceive or at least want to try to conceive. You will need to get enough folic acid before trying to conceive.
Brain and central nervous system development begins from the very first moment of conception - and you won't know you're pregnant until at least two weeks after that. Therefore, make sure that your body receives folic acid, so you will give your child the best start in development.
B vitamins are also extremely important for maintaining healthy hair. When a woman starts having hair problems, in 75% of cases this means a lack of vitamins B1 (thiamine), B2 (riboflavin), B6 (nicotinic acid, pantothenic acid, pyridoxine), B7 (biotin), B8 (inositol), B9 (folic acid), B12 (cyanocobalamin). Vitamin A deficiency can also lead to similar problems.
VITAMINS FOR WOMEN AFTER 40
Closer to the age of 40, you may feel that your body begins to slow down. This can manifest itself, in particular, in the fact that symptoms of osteoporosis begin to appear, so you will also need to save this vitamin D. You should also continue to add folic acid to your diet. Plus, you can still have kids in your 40s, despite everything they might say on TV.
It's also worth adding more vitamin A to your diet, especially the lutein forms. It is a nutrient essential for eye health. From the age of 40, vision will deteriorate if this is not taken care of.
If you have a family history of macular degeneration or glaucoma, your optometrist will need to pay special attention to the health of your muscles and retina. Lutein helps prevent various eye diseases that can lead to blindness.
VITAMINS FOR WOMEN AFTER 50
When you reach your 50s, you will need to pay special attention to adding more vitamin B12 to your diet. When you are young, your body can absorb the majority of vitamin B12 from food. As you get older, the digestive system doesn't work as efficiently and doesn't absorb the required amount of vitamin B12, which can cause severe damage to the central nervous system. You need to get 2.4 mg/day of vitamin B12 once you're over 50 to keep your health at a good level.
Doctors often recommend multivitamins. This is usually a mixture of a large number of different vitamins, including vitamins A, D and E. However, when taking them, keep an eye on the amount of vitamins (consider the multivitamins you take and the amount you get from your daily diet).
There are several multivitamins designed just for people aged 50 and above, they have less iron, but more vitamin B12. This helps to accommodate the changing needs of your body.
B6 is another vitamin whose intake will need to be increased once you reach your 50s. Women should receive 1.3 mg/day to 1.5 mg/day, while men should receive 1.3 mg/day to 1.7 mg/day. The maximum allowable limit remains at 100 mg/day.
VITAMINS FOR WOMEN AFTER 55
As you get older, keep adding vitamins D and B12 to your diet. You also need to check that any multivitamins you take have antioxidants like lycopene and lutein.
Lutein continues to protect against macular degeneration of the eye, while lycopene may help reduce the risk of cardiovascular disease.
Vitamin D intake levels will increase from 15 mg/day to 20 mg/day when you reach your 70s. This is when you are most at risk of developing osteoporosis. Your body can't maintain bone density, so you're constantly in danger of fractures if you don't protect your bones.
WHAT IS VITAMIN H, WHICH PRODUCTS CONTAIN THIS VITAMIN
You have probably heard of vitamin H. It is also called vitamin B7 and biotin. It is another water-soluble vitamin that is essential for cell growth and metabolism.
This is a vitamin that is best obtained through a healthy diet, especially if you eat a lot of leafy greens. Vitamin B7 is also found in avocados, salmon, and whole grains. Vitamin H is found in beef and pork liver, egg yolk. This vitamin is also present in beef (veal), chicken meat, cow's milk and cheese, canned sardines, herring and flounder.
Vitamin B7 helps the body convert calories from food into energy, which improves cell metabolism. This process takes place throughout your life, and although deficiency of this vitamin is extremely rare, it is very important for the body.
WHAT IS THE RESULT
What we have listed in this article are the most important vitamins for your health. For the ones we didn't cover today, follow the daily recommended intake of these vitamins and you'll be fine. Your body will stay in top shape with the right combination of a healthy diet, adequate fluid intake and regular exercise. You will especially feel the effect of all this when you move from an unhealthy lifestyle to a healthy one.
Getting the vitamins necessary for your age in your diet will help maintain healthy bones, muscles and increase brain tone. You will be able to closely monitor the health of your eyes and ensure that your pressure is always at the optimum level. Along with the additional good intake of minerals, you will find that health problems are a thing of the past.