Vitamins necessary at the age of 40-59

Sufficient intake of vitamins and trace elements, biologically active compounds is necessary at any age. But with age, the nature of nutrition, the level of physical activity and metabolic processes change, various chronic pathologies are acquired, which increases the consumption of vitamins. Therefore, it is important to know which vitamins are especially important after the age of 40, and whether it is possible to make up for their deficiency only through nutrition.

General Data

We hear a lot about a full-fledged, healthy diet, implying by it an ideal balance of carbohydrates, protein and fat components, dietary fiber and the intake of the necessary number of calories to maintain a given level of metabolism and preserve the figure. But proper nutrition is not limited to this, it is important that the body maintains the right level of certain substances – minerals and trace elements, vitamins and additional substances that have biological activity similar to vitamins.

And although they do not give energy, they come in very small quantities, it is difficult to overestimate their importance, so it is important to know what vitamins you need after 40-50 years and from what sources you can get them.

What vitamins are especially needed after 40

Vitamin deficiency in the adult population

Ascorbic acid 95%

Vitamin B6 76%

Carotene 53%

Vitamin B2 50%

Vitamin B1 45%

Folic acid 40%

Vitamin B12 32%

Vitamin E 35%

Vitamin A 10%

Many people often remember the catchphrase of the heroine of the Soviet film – “at the age of forty, life is just beginning”. By this time, many people get their own housing, stable work, their children grow up, there are more opportunities for development, travel and new achievements.

But by this period, men and women gradually start the processes of natural aging, metabolism, hormonal background and health in general change. Therefore, to support a full-fledged metabolism and prevent various pathologies, maintain a sufficient level of physical activity and mental abilities, you need to choose the best vitamins 40+.

Not all compounds are needed by the body, since many substances come in sufficient quantities with the usual diet. But in the course of many years of research, scientists have determined that there are a number of substances, the deficiency of which is especially dangerous in the period from 40 to 50 years. These include:

Vitamin D
which is necessary for almost everyone, and in increased dosages.

Vitamin C
especially necessary for those who suffer from bad habits, often suffer from colds.

Vitamin E
especially important for maintaining the activity of the reproductive sphere.

Group B
especially thiamine (B1), cyanocobalamin (B12) and B9 (folates).

In addition, for a full metabolism and health maintenance, at the same time as vitamins, an adequate intake of minerals and biologically active compounds is necessary. These are:

Magnesium and calcium.
Iodine.
Potassium.
Selenium, zinc.
Omega-3 unsaturated fatty acids.

What vitamins are important for women and men after 40

It is important to know what vitamins for 40-year-old men are most often lacking by the strong half of humanity. This knowledge will help you choose the optimal diet and necessary additives so that the body receives all the necessary compounds and can work without overstrain and stress. This is especially important because from the period of 35-40 years, the level of testosterone, the main male hormone, gradually decreases by about 0.8% annually.
Although the methodological recommendations on nutrition and vitamin provision of the population of the Russian Federation do not separately distinguish groups of forty-year-old men, scientists and doctors unanimously say that it is impossible to compare the rates of vitamin intake in 20 and 40 years – they differ. A young man at the age of 20-25 is active, cheerful and overflowing with testosterone, he actively gains muscle mass, while a man of 40-49 years old is no longer so cheerful, grows fat and acquires a whole “bouquet” of chronic diseases that negatively affect metabolism. Therefore, after the age of 40, it is especially important to monitor the intake of the most important vitamins – colecalciferol, vitamin C (especially for smokers), group B.
There are certain features in the provision of vitamins for women over 40 years old. Due to the fact that in this age period, the representatives of the fairer sex enter a new phase of their lives – the climacteric period, their metabolism changes. Consequently, the set of vitamins 40+ for women differs from that of young girls who have barely crossed the milestone of 20-25 years. Therefore, the needs for vitamins to maintain hormonal balance and full metabolism, prevent age-related changes are different. Among the main ones in which the need is growing, it is worth highlighting:

Vitamin B6, especially in combination with magnesium.
Vitamin D combined with sufficient calcium intake.
Vitamin E.
Ascorbic acid, especially during colds and stress.
Retinol (vitamin A) to maintain skin health, vision and normal fat metabolism.

Omega-3 for people over 40 years old

Deficiency of polyunsaturated fatty acids (abbreved as PUFA) gradually appears with age. It is by the period of 40-50 years that it can lead to negative consequences, since especially often we lack omega-3 acids, which are needed to build cell membranes, including in the nervous system. But this is the only thing that the functions of omega-3 are not limited. They are necessary for the full functioning of the immune system, reducing the level of “bad” cholesterol in the blood plasma, maintaining the health of the skin, hair and nails, protecting tissues from systemic inflammation that destroys the body.

It is necessary that we get all types of omega-tri – ALA or alpha-linolenic acid in combination with EPA – eicosapentaenoic and DHA docosahexaenoic acids. If your diet is not rich in sea fat fish, seafood and vegetable oils, you should additionally take supplements with these compounds.

What vitamins are especially needed after 50

After the age of 50, the need for some vitamins increases due to their active consumption to combat age-related changes in the body. Of course, the best vitamins 50+ are those that we get with food – natural, maximally absorbed by the body. But often due to the slowdown of metabolic processes, we need to reduce the calorie content in order not to gain weight, and modern products, unfortunately, often do not contain enough vitamin and mineral components. This is due to the change in crop and animal husbandry technologies, industrial food processing, storage and preparation. Therefore, often people after 50 years lack:

Vitamin D and calcium, magnesium.
Vitamins of group B.
Vitamins A and E.
Zinc, selenium, manganese.
Omega-3 acids, especially if there are rarely sea fish in the diet.

What vitamins are needed for women and men after 50

It is important to know which vitamins are especially important for men aged 50 and older, because the wilting of the body is becoming more and more active. Representatives of the stronger sex should receive increased amounts of vitamin D in combination with calcium, as well as vitamin B6 with magnesium – it will protect against stress. Equally important is the intake of sufficient vitamin E so that it can support reproductive functions. In addition, the diet should include foods and supplements containing selenium and zinc, iodine, they are important for the synthesis of testosterone and other hormones that support strength and energy.

Vitamins are equally important for women 50 years and older. The menopause period is accompanied by a decrease in estrogen synthesis, which entails a chain of changes in metabolism. To maintain a sufficient level of metabolic processes and hormone synthesis, vitamin D and group B, retinol and tocopherol, as well as iodine, zinc, magnesium and calcium are necessary.

Which omega to choose?

It is important that this is a quality product that contains the maximum amount of nutrients. In our line, we offer four omega-3 variants in combination with additional components.

OMEGA 3 PREMIUM 1000 1200 mg

OMEGA 3 VALUE

OMEGA BALANCE 3-6-9

COD LIVER OIL

At the age of 40-59, it is important to receive enough omega acids daily so that the cells are fully renewed and metabolic processes are not disrupted. An example of an effective complex for people over 40-50 years old can be products with omega-3 from Grassberg. These are complexes:

OMEGA 3 PREMIUM 1000 1200 mg

with additional vitamin E in the composition and content of PUFA 60%

OMEGA 3 VALUE

each capsule of the product contains a high content of active nutrients 18% EPA (EPA) and 12% DHA (DHA) (PUFA 30%)

OMEGA BALANCE 3-6-9

a complex of fish oil, linseed oil, medicinal butter

COD LIVER OIL

suitable for those people who do not tolerate the taste and smell of fish oil in liquid form, but they need to replenish both omega-3 and vitamins. Enclosed in a capsule, this valuable product is devoid of such disadvantages, while helping to replenish the reserves of fat-soluble vitamins and omega acids.

These complexes help to replenish the daily dose of omega acids, as they contain a mixture of the most necessary omega-3 PUNGAs. If the complex is used in combination with changes in daily nutrition, it helps to improve the appearance and general health, strengthen immunity, prevent heart and vascular problems. One of the significant advantages of the product is that the concentration of active substances in it is balanced so that it is suitable for most people. The capsules themselves are made of collagen – a hydrolyzed protein converted into gelatin, which is safely and fully absorbed by the body. All stages of production from the quality of raw materials to the final product are strictly controlled, every 6 months production passes all state inspections, there are all certificates of compliance of production lines with ISO and GMP standards.

You should also pay attention to the COD LIVER OIL complex. It is suitable for those people who do not tolerate the taste and smell of fish oil in liquid form, but they need to replenish both omega-3 and vitamins. Enclosed in a capsule, this valuable product is devoid of such disadvantages, while helping to replenish the reserves of fat-soluble vitamins and omega acids.

How much omega-3 is needed at 40-59 years old

If we are talking about people leading a measured lifestyle, the daily intake of omega-3 varies between 1000-1500 mg. With an active lifestyle, regular physical activity, the norm increases to 2000 mg. In some cases, for example, if you need to lose weight or gain muscle mass, the amount increases to 3000 mg. The complex should be used several times a day, especially if the dose exceeds 2.0-2.5 g per day.