Older adults need more vitamin D and calcium than younger adults to help maintain strong and healthy bones. Calcium-rich foods include low-fat and fat-free dairy products, like milk and yogurt, as well as fortified foods and beverages, such as some cereals, non-dairy milks and 100% fruit juices. Dark green leafy vegetables and canned fish with soft bones are also sources of this important nutrient. Foods that provide vitamin D include fatty fish, like salmon, eggs and fortified foods and beverages. If you take a calcium supplement or multivitamin, be sure to choose one that contains vitamin D. According to MedlinePlus, the life-expectancy gap between men and women has decreased, but men need to pay more attention to their bodies.
You need to take care of your body to prevent chronic illness. If you do not eat a healthy diet, it recommends that you add a daily multivitamin to your diet to ensure that you get the proper vitamins that you need everyday. By the 20s, bones are near full skeletal mass; however, as an individual ages, bone mass declines. Starting a calcium supplement in the 20s is important for both men and women to maintain strength and prevent later development of osteoporosis, says the Centers for Disease Control and Prevention.
Vitamin D is an important part of the process of protecting bones, because this vitamin's main function is to maintain normal blood levels of calcium and phosphorus for bone health. Vitamin D is found in some foods such as fortified milk, eggs and fish. However, the most prominent source of vitamin D comes from sun exposure. Ultraviolet rays aid the body in synthesizing vitamin D through the skin, which is enough to further the absorption of calcium. An alternative is taking a multivitamin with vitamin D at 5 micrograms a day. Vitamin D. If you get some midday sun exposure during the warmer months and regularly consume vitamin D-rich foods, such as fatty fish, eggs, and fortified dairy products, you probably don't need to take a supplement.
People who are middle-aged or older, are overweight, or have darker skin might need supplements. If you're unsure about your vitamin D status, ask your doctor about having a blood test. During 2017–2018, 57.6% of U.S. adults used any dietary supplement in the past 30 days.
The percentage of adults using dietary supplements increased with increasing age. Dietary supplement use was higher among women than men in all age groups. The use of multiple dietary supplements increased with increasing age; nearly one-quarter of adults aged 60 and over (24.9%) reported taking four or more dietary supplements.
Multivitamin-mineral supplements were the most common dietary supplements used by adults in all age groups, followed by vitamin D and omega-3 fatty acid products. From 2007–2008 through 2017–2018, the percentage of adults reporting dietary supplement use increased in all age groups. The human body requires 13 vitamins and at least 16 minerals essential to your health.However, while all adults need a variety of key vitamins and minerals every day, men and women have different requirements. For instance, women of reproductive age require more iron than men of the same age, so women's supplements typically include iron and men's supplements don't. If you're asking yourself, "What vitamins should I take daily for a man? " keep in mind that it varies depending on your age and lifestyle.
If you eat a well-balanced diet and don't have any medical conditions, you may not get many benefits from vitamin supplements or mineral supplements. However, many seniors find they don't get enough nutrition whether it's due to health conditions such as blood sugar problems, side effects of medications, or a decrease in bone health. Visit your doctor to determine if vitamin supplements are right for you.
Age-related declines in mitochondrial function and increases in mitochondrial oxidant production are thought to be important contributors to the adverse effects of aging. Tissue L-carnitine levels have been found to decline with age in humans and animals . Interestingly, co-supplementation of ALCAR and lipoic acid resulted in even greater improvements than either compound administered alone. Improvements in mitochondrial enzyme and respiratory chain activities were also observed (26-33). While these findings are very exciting, it is important to realize that these studies used relatively high doses (100 to 300 mg/kg body weight/day) of the compounds and only for a short time . It is not yet known whether taking relatively high doses of these two naturally occurring substances will benefit rats in the long-term or will have similar effects in humans.
Clinical trials in humans are planned, but it will be several years before the results are available. If you choose to take carnitine supplements, the Linus Pauling Institute recommends acetyl-L-carnitine at a daily dose of 500 to 1,000 mg. A vitamin C intake of at least 400 mg daily may be particularly important for older adults who are at higher risk for age-related chronic diseases.
Pharmacokinetic studies in older adults have not yet been conducted, but evidence suggests that the efficiency of one of the molecular mechanisms for the cellular uptake of vitamin C declines with age . Calcium is an important mineral for maintaining healthy bones. It can also help to reduce the loss of bone mineral in post-menopausal women aged 50+. To achieve this, you should consume 1200mg calcium daily from all food sources. Calcium can be found in green leafy vegetables, soy products, cheese, yoghurt, milk, nuts and fish where you eat the bones.
Vitamin D becomes even more important in your forties, Dr. Steinbaum says. Low levels of vitamin D have been linked to a host of diseases—from cancer and autoimmune conditions to diabetes and obesity—and our risks for many of these tend to increase with advancing age. "Get your blood levels of vitamin D tested to see where you stand and supplement accordingly," she suggests. This holds for men and women in their fourth decade—you may be low and not even know it. It's almost impossible to get all the D you need from food alone and almost none of us gets enough sun in the era of sunscreen, so D supplements may be necessary. And don't forget your omega-3s either, as heart disease risk climbs with age for men and women, she shares.
To get these amounts you need to get them through the foods that you eat or take a multivitamin. The best way is to eat a balanced diet that contains ample fruits, vegetables, lean meats, nuts, seeds and vegetable oils. The B vitamins are found in food sources such as leafy green vegetables, beans, peas, fish, poultry, meat, eggs, fortified breakfast cereals and dairy products. Great sources of vitamin A are carrots and other colorful vegetables.
What Vitamins Should A 20 Year Old Male Take Vitamin C is found in citrus fruits and in vegetables such as tomatoes and broccoli. Vitamin D is found in foods such as egg yolks, saltwater fish and liver, but you also produce vitamin D naturally when your skin is exposed to sunlight. Vitamin K is naturally found in green vegetables and dark berries. Vitamin E sources include vegetable oils, nuts, seeds and leafy greens.
The best way to get these vitamins and other nutrients is by eating a healthy, balanced diet of fruits, vegetables, whole grains, nuts, seeds, beans, legumes, lean meats, healthy fats, and low-fat dairy. But if you're not, you may not be getting adequate amounts of vitamins and minerals to keep you feeling your best. A specially formulated multivitamin for your age and gender, like Nature Made Multi for Him or Multi for Him 50+, provides nutritional support to fill in nutrient gaps missing from your diet. Fiber helps keep bowel functions normal and may influence digestive health by promoting the survival of good bacteria. Higher intakes of dietary fiber also have been shown to help decrease the risk of developing Type 2 diabetes and heart disease. Many fiber-rich foods take longer to digest and can help keep you full longer.
Men older than 50 need 30 grams of dietary fiber a day; good sources include whole grains, fruits, vegetables, beans and lentils. Oatmeal, whole-wheat breads and pastas and whole-grain cereals can all be good sources. For products with a Nutrition Facts Label, such as cereals and breads, choose foods with at least 3 grams of dietary fiber per serving. Also aim to eat a variety of fruits and vegetables throughout your day. Among other things, you need calcium to build healthy bones and teeth, keep them strong as you age, regulate the heart's rhythm, and ensure your nervous system functions properly. Calcium deficiency can lead to, or exacerbate, mood problems such as irritability, anxiety, depression, and sleep difficulties.
If you don't get enough calcium in your diet, your body will take calcium from your bones to ensure normal cell function, which can lead to weakened bones or osteoporosis. Women are at a greater risk than men of developing osteoporosis, so it's important to get plenty of calcium, in combination with magnesium and vitamin D, to support your bone health. The Linus Pauling Institute recommends that adults take a 400 μg supplement of folic acid daily, in addition to folate and folic acid consumed in the diet.
A daily multivitamin/mineral supplement, containing 100% of the Daily Value for folic acid provides 400 μg of folic acid. Eating a healthy and well-balanced diet provides the body with most vitamins and nutrients needed to sustain adequate functions. However, young adults face a variety of life challenges, from completing college to starting first jobs and building lasting relationships. Managing the new daily responsibilities can often take precedence over eating well-balanced meals.
Vitamin supplements are necessary when healthy eating does not occur. Vitamins and minerals improve the immune system, support normal body development and maintain the internal organs. For many older adults, aging gracefully, staying active, and maintaining health are key goals. As the years go by, it can become more difficult to get the vitamins and minerals we need to stay healthy and active.
Fortunately, dietary supplements can fill the gaps that make it harder to get nutrients from food. Anyone who struggles to eat a healthy, varied, and balanced diet may benefit from taking supplements. For teenagers, it may be helpful to take iron, calcium, and vitamin D if you feel you are lacking these essential vitamins and minerals. Before you or your teenager start taking any new supplements it's a good idea to check with your GP or a pharmacist.
Folate or vitamin B9 is another nutrient that many women don't get enough of in their diets. Folate can greatly reduce the chance of neurological birth defects when taken before conception and during the first few weeks of pregnancy. Folate can also lower a woman's risk for heart disease and certain types of cancer, so even if you're not planning on getting pregnant , it's an essential nutrient for every woman of childbearing age.
In later life, folate can help your body manufacture estrogen during menopause. The RDA for adults of all ages is 15 mg (22.5 IU) per day of α-tocopherol. Notably, more than 90% of individuals aged two years and older in the US do not meet the daily requirement for vitamin E from food sources alone. Major sources of vitamin E in the American diet are vegetable oils, nuts, whole grains, and green leafy vegetables. LPI recommends that healthy older adults take a daily multivitamin/mineral supplement, which usually contains 30 IU of synthetic vitamin E, or 90% of the RDA.
For those who eat a healthful diet, a multivitamin may have little or no benefit. A diet that includes plenty of fruits, vegetables, whole grains, good protein sources, and healthful fats should provide most of the nutrients needed for good health. When it comes to specific vitamins and minerals, some Americans get less than adequate amounts, according to criteria set by the National Academy of Medicine. For example, more than 90% of Americans get less than the Estimated Average Requirement for vitamin D and vitamin E from food sources alone. There are certainly diseases caused by a lack of specific nutrients in the diet.
Classic examples include scurvy , beri-beri , pellagra , and rickets . But these conditions are rare in the U.S. and other developed countries where there is generally more access to a wide range of foods, some of which are fortified with vitamins. Individual vitamin supplementation may also be essential in certain cases, such as a deficiency caused by long-term poor nutrition or malabsorption caused by the body's digestive system not functioning properly. Supplements can be used to get the recommended daily allowance of vitamins and minerals you need for a healthy body. While it's best to get your vitamins and minerals from eating a well-balanced diet, a supplement can give your body a boost. There's little, if any, proof that multivitamins benefit seniors who are otherwise healthy.
The U.S. Preventive Services Task Force recommends against daily multivitamins to ward off cancer or heart disease. Multivitamins marketed at seniors may be tailored with higher doses of vitamins D or B12 or less iron. But unless you have a poor appetite or have conditions that keep you from eating a healthy diet, you probably don't need them. A daily multivitamin can help ensure you get the nutritional elements you need to live an active, healthy lifestyle well into your golden years.
These supplements contain a blend of vitamins that most seniors don't receive enough of. They include vitamin E, vitamin K, vitamin A, calcium, vitamin D, folic acid, and potassium. As we get older, many factors make it harder to get the vitamins and minerals we need.
Often, as we age, we cook less than we used to, especially if the house is less full than it once was. Dental changes including tooth loss and gum deterioration can make it hard to eat certain types of foods. In addition, aging can reduce the body's ability to absorb essential nutrients found in a balanced diet. This page summarizes recommended daily intakes by various health experts and agencies in order to provide an overview of recommended daily allowances of all vitamins and minerals. Vitamin D is a nutrient that helps the body use calcium and phosphorous to build and maintain strong bones and teeth. Vitamin D is unique in that it can be synthesized by the body after exposure to ultraviolet rays from sunlight.
Too little vitamin D can cause calcium and phosphorus levels in the blood to decrease, leading to calcium being pulled out of the bones to help maintain stable blood levels. This can cause rickets in children and osteomalacia or osteoporosis in adults. However, too much vitamin D can cause too much calcium to be deposited in the body, which can lead to calcification of the kidney and other soft tissues including the heart, lungs and blood vessels.
Some experts in nutrition and aging feel that the RDA of riboflavin (1.3 mg/day for men and 1.1 mg/day for women) leaves little margin for error in people over 50 years of age . A study of independently living people between 65 and 90 years of age found that almost 25% consumed less than the recommended riboflavin intake, and 10% had biochemical evidence of deficiency . Epidemiological studies of cataract prevalence indicate that riboflavin intakes of 1.6 to 2.2 mg/day may reduce the risk of developing age-related cataracts. Individuals whose diets may not supply adequate riboflavin, especially those over 50 years of age, should consider taking a multivitamin/mineral supplement, which generally provides at least 1.7 mg/day of riboflavin. If you're a healthy guy and have no major dietary restrictions, you don't need a multivitamin.
A pill containing 20 vitamins and minerals is never going to replicate the complex mixture of healthful compounds in whole foods. Many people take a multivitamin end up using them to justify less healthy eating habits. The Iowa Women's Health Study looked at the use of 15 vitamins and minerals, including multivitamins, at three different intervals and identified the numbers of women who died over a 19-year period. It showed that women over the age of 55 who took multivitamins were at higher risk for dying than those who did not. As a result, it is unknown whether the women were already taking vitamins when they became ill, or if they became ill and then started taking vitamins.
In women who were already sick, taking vitamins was unlikely to lower their risk of dying. Whether it's vitamins, minerals, or fiber, it's best to get them from foods instead of pills. But that can be a challenge for some older Americans, especially if you don't eat a balanced diet. You're most likely to lack vitamin D, potassium, calcium, or dietary fiber.
