Which vitamins and nutrients should you take more often if you are already 40 to avoid deficiencies?

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Carlos Laforet Coll
@carloslaforetcoll
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The need for nutrients varies over time: after the age of 40, more attention should be paid to any deficiencies, in particular of these vitamins and mineral salts that the body struggles more to assimilate or needs more.

Vitamins, minerals and fatty acids are essential substances for our well-being at all ages. However, the need for individual nutrients changes over time and, after the age of 40, more attention must be paid to any deficiencies.





If before we have neglected ourselves a little, eating badly and forgetting the good rules of a correct lifestyle, when we reach 40 it is good to take back your health and devote yourself more to yourself to avoid finding yourself struggling with disorders of various kinds or with faster-than-normal aging.

Generally, after the age of 40, more attention must be paid to taking the following substances every day:

Index

Soccer

As is known, calcium is essential for the well-being of bones and joints which helps to keep them healthy and strengthen. Over time, wear tends to create problems, particularly for women, who can lose bone density. This is why it is good to always have excellent levels of calcium in your body. (Also Read: 10 Plant Sources of Calcium)

Vitamin D

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Vitamin D is linked to the well-being of bones and therefore to calcium, but actually also useful for much more. Among other things, its functions include that of promoting better absorption of essential nutrients. With advancing age there is a risk of experiencing a deficiency (it is no coincidence that the elderly are often deficient in this vitamin). We remind you that, in most cases, it is enough to expose yourself regularly to the sun for a certain amount of time (about 20 minutes in summer and an hour or two in winter) with some parts of the body exposed (arms, face, neck) to produce enough. (Read also: VITAMIN D: where it is found, what it is used for and how to buy it)

Vitamin B12

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Vitamin B12 improves blood circulation and prevents anemia. Having enough of it therefore means having a good dose of energy throughout the day. It is often mistakenly believed that following an omnivorous diet avoids vitamin B12 deficiency, in reality this is not always the case since there can be several factors, such as poor assimilation, to cause problems even for those who eat meat. After 40 years of age, the decrease in hydrochloric acid in the stomach limits its absorption, so it is necessary to evaluate supplementation. (Also Read: Vitamin B12: What Are The Safe Sources?)



Omega 3

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Omega 3 fatty acids, always essential for our well-being, are even more so as we age. In fact, they regulate blood cholesterol levels and keep blood pressure at bay (problems that become common with advancing age), then delay cellular aging by counteracting free radicals. They are also very useful for the brain and help keep memory healthy. Finally, they stimulate the metabolism and consequently help maintain a healthy weight. (Read also: Not just fish: the 5 plant sources of Omega 3)

Magnesium

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Magnesium is always essential but often, for various reasons, we are lacking it. It is beneficial for blood pressure, prevents cardiovascular disease and helps fight inflammation in the body. It is also fundamental for the absorption of calcium, therefore its intake is important in order not to be deficient in this mineral that we have already seen to be fundamental for bone health. (Also Read: Magnesium: The 10 Best Plant Sources)

probiotics

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These substances, which are beneficial for the intestine, help keep the digestive system healthy, avoiding bloating and weight gain. Since there are some important defenses of our organism in the intestine, keeping this organ healthy, through the intake of foods that contain probiotics or specific supplements, allows you to have high immune defenses. (Also Read: Fermented Foods: Natural Probiotic Supplements)

Despite the increased need for these substances, it is by no means certain that it is necessary to take supplements to make up for any shortcomings. Evaluating this aspect, with specific analyzes, is in any case of strict medical competence, therefore ask your trusted doctor in case of doubts.



In the meantime, you can easily "adjust" your diet by increasing those foods that contain more vitamins, minerals and other substances mentioned above.

In this regard, you may be interested in reading:

  • Nutritional deficiencies: the most common, the symptoms and how to prevent them
  • We will suffer from nutritional deficiencies due to CO2. The Harvard study
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