What vitamins should a woman over 60 take
Supplements for elderly individuals' diets
Calcium and vitamin D work together to maintain bones healthy at all ages. Fractures can occur in both elderly women and men due to bone loss.
Vitamin D consists of...
Vitamin B6 is required for the formation of red blood cells.
Vitamin B12 is important for the health of your red blood cells and neurons.
Supplements for People in Their Fifties, Sixties, and Seventies
Do you require the use of a multivitamin? It won't harm, but it's unlikely to help. If you're going to take one, make sure it's for individuals over 50.
In a perfect world, you'd obtain all of your nutrients from fruits, vegetables, and other whole foods that haven't been processed. However, as you approach your 50s, hormonal shifts make it more difficult to meet your vitamin and mineral quotas. While science will never be able to duplicate all that nature has packed into whole foods, supplementing your diet with these essential nutrients should help you stay on top of your game.
In your fifties
Calcium with vitamin D: In your 50s, bone loss increases, especially in women. "Because oestrogen helps preserve bone density, women after menopause are more prone to bone loss," explains Diane McKay, a nutrition expert at Tufts University in Boston. 600 international units of vitamin D and 1,000 milligrammes (mg) of calcium, divided into two daily dosages for males and 1,200 milligrammes (mg) for women.
Vitamin D-rich foods include tuna, mackerel, beef liver, cheese, and egg yolks. Cheese, yoghurt, milk, and figs are all good sources of calcium.
Omega-3 fatty acids: Omega-3s aid in the prevention of irregular heartbeats, the reduction of plaque accumulation in the arteries, the inhibition of inflammation, and the control of blood sugar levels. "Omega-3s are critical for lowering inflammation in many forms, including heart disease, cancer, and Alzheimer's disease," explains Christine Gerbstadt, M.D., author of Doctor's Detox Diet. Dosage suggestions: 1,000 mg omega-3 EPA and DHA
You're in your sixties.
As you become older, your nutritional needs alter, and while doctors advocate receiving the majority of your nutrients via food, this isn't always achievable. "As we become older, our stomachs become less effective, especially in our 60s and 70s, and this restricts our capacity to acquire enough nutrients from meals," explains McKay of Tufts University. Adding these essential elements to your diet should help you stay on top of your game.
According to a research published in the Journal of the American Geriatrics Society, even a minor vitamin B12 deficiency can put older persons at risk for dementia. The Institute of Medicine suggests having your B12 levels evaluated and supplementing if necessary since stomach acid, which is essential for the body to absorb vitamin B12 from food, begins to drop in your 50s. 2.4 micrograms per day is the recommended dosage.
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