Vitamins You Need After Age 40
By Sara Butler
Things seem to change once you hit 40. You have to start paying more attention to how you care for your body since age-related problems can start creeping up. Part of caring for yourself appropriately is getting the right combination of vitamins in your diet. Here are some of the essential vitamins for the over 40 crowd!
At 40, and definitely after 50, Vitamin B12 needs to be a focus on your life if you want to try to stay focused. That’s because it’s essential for brain function as well as normal blood function. Younger adults are able to get the right amount of B12 from the things they eat. It’s found in animal products such as eggs, dairy, chicken, beef, and fish. But as you get older, your body doesn’t absorb it from what you eat as well. So, around age 50 when your stomach acid levels begin to deplete, you will need to remember to get some extra B12 in your day to keep your central nervous system healthy.
You should aim to get 2.4 milligrams of Vitamin B12 per day. It’s a water-soluble vitamin too, so if you get more than you need, your body will simply flush it out.
You may not be actively building new bone mass as you age, but getting enough calcium does play a part in maintaining your bone mass later in life. Calcium is also important in other body processes, such as nerve and heart function, muscle contractions, and other biochemical reactions important to your health. If you don’t get enough calcium through the foods you eat to support these processes, then the body will leach it from your bones, weakening them and putting you at risk for fractures.
Don’t go overboard with the calcium, though. Too much can be harmful to your heart health. Try to stick to about 1,000 milligrams per day for people between the age 40 and 50, and about 1,200 milligrams per day for those over 50. Make sure you have a well-rounded diet full of calcium-rich foods such as broccoli, sardines, tofu, dairy, spinach, and almonds. Talk to your doctor or chiropractor before taking a supplement -- the risks may not be worth it.
Vitamin D helps to protect your body from age-related changes that are linked to chronic diseases such as heart disease, diabetes, multiple sclerosis, and certain types of cancers. Plus, you need it so your body can adequately absorb calcium from the food you eat.
Get Vitamin D from fish, fortified grains, dairy, and some cereals. The sun is also a great source of Vitamin D since your body can produce it on its own when exposed to sunlight!
After 40 the game changes a bit. Make sure you're supporting your body the way it needs to be!
To learn more about your health and wellness, see your local chiropractor at The Joint Chiropractic in Fontana, Calif.