Vitamins are inorganic substances that we can find in various foods, and which are necessary for the development and harmonious functioning of the body. After the age of 40, in particular, it becomes essential to monitor the intake of some necessary nutrients such as vitamins and minerals.
If you don’t pay attention to it, you can experience various problems such as muscle loss, metabolic slowness and increased risk of heart disease.
Nutrients needed after the age of 40
We encourage you to check which vitamins and nutrients are absolutely necessary after the age of 40 and to start introducing food sources that contain them into your diet more regularly.
1. Vitamin B12
Vitamin B12 occurs naturally in foods of animal origin, such as cow liver, chicken meat, fish, eggs, dairy products, cereals and nutritional yeasts.
It is essential for the proper functioning of the brain, blood and nervous system. According to experts from the National Institutes of Health , a deficiency of this vitamin generally causes several effects, including:
- Weight loss.
- Lack of appetite.
- Megaloblastic anemia.
It is usually possible to obtain the necessary amount of vitamin B12 with a varied and balanced diet.
Despite this, after the age of 40, the decrease in hydrochloric acid in the stomach hinders its absorption. For this reason, many adults have to ingest it through “fortified” foods or dietary supplements.
Calcium is an essential mineral found in foods such as milk, cheese, and other dairy products. However, these products are not the best from which to obtain this mineral. For this purpose, it is good to choose more natural foods, such as: sardines, anchovies, cabbage, broccoli, turnips, soybeans or almonds.
Its role is crucial in keeping bones and teeth strong. Calcium also intervenes in blood circulation, in the balance of the nervous system and in muscle contractions.
- For all these reasons, a calcium deficiency can lead to diseases such as osteoporosis and rickets.
- Although bones absorb most of the calcium they need before age 30, after age 40, calcium slowly begins to lose.
- In order to prevent osteoporosis and other bone diseases, calcium consumption should be monitored.
3. Vitamin D
Vitamin D is easily obtained through exposure to sunlight and the consumption of eggs and milk. This vitamin is essential for the absorption of calcium in the body, and it plays an important role in the development of the skeleton.
Its poor absorption can cause diabetes, multiple sclerosis, cardiovascular diseases and chronic diseases.
- Since the skin’s ability to absorb vitamin D decreases with increasing age, after the age of 40 you run a higher risk of developing deficiencies in absorption.
- Our advice is to monitor the time you spend in sunlight, so you don’t overdo it. Don’t forget, however, to do this for a few minutes every day.
- If you suffer from any allergies or cannot be exposed to the sun for any reason, you can include a supplement in your daily routine.
Potassium is an essential mineral for some basic functions in the muscles and nervous system. If you don’t consume enough potassium after age 40, you will notice:
- Muscle aches.
- Muscle weakness.
- Neuromuscular disorders.
To ensure the necessary potassium assimilation, it is necessary to follow a varied diet that includes nuts, coffee, cocoa and green leafy vegetables.
Be aware, however, that excessive potassium consumption can cause heart and digestive complications. For this reason, you should consult your doctor before taking a potassium supplement.
Magnesium is an essential mineral that performs the primary function of regulating blood pressure. It is also important for energy production and calcium absorption, as well as for other essential metabolic reactions.
Since magnesium is one of the components of chlorophyll, you can find it in green leafy vegetables, unrefined wheat, legumes such as soy or green beans, and walnuts.
- After the age of 40 it is necessary to monitor the consumption of this mineral more carefully.
- You have to include foods that contain it in all your meals. If your diet lacks it, add a supplement that contains it.
6. Omega 3
Although omega 3 fatty acids are not vitamins or even minerals, it is important to add them to the list of necessary nutrients after the age of 40. Omega 3s can be obtained from the following sources:
- Animals : fish oil and krill oil
- Vegetables : Plants such as flax, chia seeds, hemp seeds and soybean oil.
Consuming this nutrient after the age of 40 helps you regulate blood pressure and bad cholesterol (LDL), two very common problems at this stage of life.
Omega also plays a key role in the preservation of memory and brain function in general.
Always give priority to good nutrition
Unless you are advised to the contrary from your doctor, remember that it is best to obtain vitamins and minerals through the consumption of healthy foods, as part of a balanced diet. Vitamin supplements and pills are not mandatory in all situations.
Leading a healthy life can prepare you for the changes that are about to come.