What Vitamins Should Men Take In Their 50s And Beyond
As you age, your nutritional needs changeespecially if youre facing health issues, taking medication, or are simply less active. For instance, you might notice that your metabolism has slowed down, your vision isnt as sharp, or you feel achier than you used to. So, what vitamins should a man over 50 take? If you are a man age 50 or older, you should focus on these key nutrients:
If youre not getting what you need through diet alone, supplements like Nature Made’s Men’s Multivitamin 50+ help fill in nutrient gaps.
Vitamin B12 For A Healthy Nervous System
Older men, in particular, may have an increased need for this B vitamin, which boosts brain health. “Vitamin B12 supports the normal functioning of the nervous system, including memory,” says Kooi. “Depression and dementia are symptoms of a low serum B12.”
What you need to know about vitamin B12:
- The recommended daily allowance for B12 is 2.4 mcg, which you can easily get from your diet. One serving of fortified breakfast cereal will provide all that you need.
- B12 may be included in your daily multivitamin. Although high doses have not been shown to be harmful, you should not need to supplement this vitamin unless your doctor recommends it.
“Great food sources for B12 include salmon, shrimp, beef, chicken, clams, eggs, milk, and cheese,” says Kooi.
Naturelo One Daily Multivitamin
The NATURELO multivitamin is a great option if youre looking for an option that provides with all the vitamins that you need in your 20s and more. These multivitamins improve your immunity, vitality, and energy altogether. They are the best way to avoid taking multiple pills and get what you need from a single one.
As you are seeing, the NATURELO multivitamin has more than 10 vitamins combined. You get vitamin D, C, A, B, calcium, B12, zinc and many more. It truly is worth experimenting with this one. You will notice a fast improvement if youve been struggling with your energy levels and your focus on a daily basis.
Another important thing is that it is completely natural. As the other options above, this multivitamin is made of natural ingredients. This is important to mention because you want to avoid synthetic ingredients. They are not good for your digestive system and your overall health.
It truly has all the vitamins. You wont have to take these many pills anymore. With this product, you get more than 10 vitamins. All the ones that men need in their 20s are present in this formula. You will notice results after a few weeks. Take them daily to make sure that the results will come.
So, this is one of the best multivitamins in the market. If you are looking for the best vitamins for men in their 20s, this is a great option for you to consider. You can check the pricing on Amazon here!
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Why Should Seniors Take Vitamin Supplements
There are several reasons why older adults should take vitamins.
- An older body is less efficient at absorbing key nutrients from food.
- Certain healthy vitamin-rich foods can become difficult to chew or digest as we age.
- Our bones become more brittle as we age, and certain vitamin supplements can also give us a much-needed calcium boost.
- Older adults may not get as much sunlight exposure as they once did, which causes Vitamin D levels to wane.
- Medications, especially diuretics, can flush out nutrients before they can be properly absorbed by the body or block them from being absorbed at all.
- Age-related diseases and conditions can suppress the bodys ability to absorb nutrients, and some may even require a special diet that is low on certain vitamins and nutrients.
- Older adults may not cook as often as they once did, and ready-to-eat meals can rob you of essential vitamins and nutrients.
What Vitamins Should A Woman Take On A Daily Basis Now You Know
Now that you can answer the question, What vitamins should a woman take on a daily basis? its time to start adding them to your diet.
However, remember that supplements and vitamins should not replace a healthy, balanced diet and regular exercise.
Also, keep in mind that vitamins usually take some time to take full effect. Be patient, and keep taking them consistently.
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When It Comes To Vitamins And Minerals There’s No Need To Take Multiple Pills
by Jeanette Beebe, AARP, July 21, 2021
En español | Taking a dietary supplement or two every day isn’t exactly uncommon. About 70 percent of adults age 60 and older reported taking at least one supplement in the last month be it a multivitamin or a chocolate-flavored calcium chew. And about 30 percent took at least four, research shows.
But what’s really worth taking? And what should be left on the grocery store shelf?
“In most cases, it is person-specific, says Lingtak-Neander Chan, associate chair of the department of pharmacy and a faculty member in the nutritional sciences program at the University of Washington in Seattle. The decision, he says, should be based on underlying health conditions, diet, access to food and other individual factors.
The majority of older adults can get the nutrients they need from foods in a varied, healthy diet. That said, if you’re worried you’re missing the nutritional mark your doctor can test you for a deficiency calcium, vitamin D and vitamin B12 are three supplements worth considering, Chan says.
That’s right, only three. But they’re mighty important.
Saw Palmetto Extract: A Traditional Remedy For Prostate Health
Saw palmetto is a shrub tree with dark red berries, native to the United States, Europe, and Africa. The palmetto berries were a popular source of food and medicine for Native Americans long before European settlement. They also have a long history of use in traditional medicine, often being prescribed for reproductive and urinary tract issues.
The berries have been traditionally used for prostate health for many years, and early clinical data suggests the saw palmetto extract may help support a healthy prostate however, larger, more recent clinical data did not support its efficacy.
More research is needed to better understand saw palmettos possible mechanism of action. Its theorized to help with hormone balance in a way that protects the prostate from enlarging. It is worth discussing the potential benefits of supplementation with your medical provider.
If you decide to take saw palmetto extract be sure to look for a high-quality product, as the extraction process and formulation can play a huge role in saw palmettos results.
Ready to start your personalized routine?
Also Check: What Happens If Vitamin B12 Is Low
Best Supplements For Men Who Work Out
Most men associate supplements with improved health. But supplements are just thata means to supplement your diet. They arent going to make a significant impact on your health and fitness unless there are known deficiencies or youre not meeting your needs through your diet. So before adding a slew of supplements to your regimen, think about if youre consuming a balanced and varied diet first, then consider where supplements might be able to help. When deciding what to take, note what your goals are, or what youre trying to achieve. Here, we outline the best supplements for men who work out to bolster their overall health and fitness.
Before we get started, note that most companies provide lofty claims that arent backed by science or research. And therein lies the real danger with the supplement industry: Its not tightly regulated by the FDA and there are a lot of dangerous supplements out there that can have detrimental effects on your health versus actually helping you.
I categorize supplements into two main categories: foundational and ergogenic supplements. Foundational supplements are ones that can be beneficial from a maintenance and preventative health perspective. Ergogenic supplements are substances or supplements that may enhance energy production, use, or recovery and provide athletes or active individuals with a claimed competitive advantage.
Jordan Mazur, MS, RD, is the director of nutrition and team dietitian for the San Francisco 49ers
What Other Key Nutrients Do Men Need
The nutrients listed above represent the highlights to focus on at different ages. But you still need other important nutrients, Vitamin K , Zinc , and fiber .
Should men take fish oil? Yes! There are many health benefits of the omega-3 fatty acids EPA and DHA , such as supporting heart, brain and eye health. Experts recommend consuming at least two servings of fatty fish per week, which equals 200-500 mg EPA and DHA/day. If youve got heart health concerns, experts recommend 1000 mg EPA and DHA/day.10,11 If you dont regularly eat seafood, consider adding an Omega-3 supplement to your daily routine.
Learn More: How Much Omega-3 Per Day Should You Take?
The Bottom Line
Since mens nutritional needs change through the years, what vitamins should men take? While it depends on your age, lifestyle, and individual needs, key nutrients to focus on in your 30s and 40s include Vitamin A, B vitamins like Vitamin B6 and Vitamin B12, Vitamin C, Vitamin D, and Vitamin E, as well as calcium and magnesium. Men in their 50s and beyond share similar nutritional needs, but need more of certain nutrients,such as vitamin B12 and calcium. And to maintain a healthy heart, everyone should be getting enough of the omega-3s EPA and DHA, primarily through fatty fish or fish oil supplements.
Continue to check back on the Nature Madeblog for the latest science-backed articles to help you take ownership of your health.
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References
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Supplements Containing Vitamins A C And D
Children aged 6 months to 5 years should take vitamin supplements containing vitamins A, C and D every day.
Find out more about vitamins for children or ask your health visitor for advice.
A GP may also recommend supplements if you need them for a medical condition. For example, you may be prescribed iron supplements to treat iron deficiency anaemia.
Nutrients Young Women Need To Support Reproductive Health
Many women fall short with these important nutrients that help support overall health. Iron is necessary to transport oxygen to red blood cells. It is important to maintain healthy iron status during this time when menstruation is present. In fact, low iron status is prevalent among specific populations in the U.S., including adolescent girls and women of child-bearing age. According to the CDC, iron deficiency is the most common nutritional deficiency.1 As a womans peak bone mass is occurring during the early years, calcium and vitamin D are vital to support healthy bones.,2
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B12 For Improved Energy
Though vitamin B12 is commonly taken to increase energy levels, evidence showing that B12 supplements improve energy levels in people without a deficiency is lacking.
However, B12 supplements have been found to improve energy levels in those who are deficient in this nutrient .
One review recommended that those with vitamin B12 deficiency take 1 mg of vitamin B12 daily for a month, followed by a maintenance dose of 125250 mcg per day .
People who have issues absorbing vitamin B12, such as those with Crohns disease or other gastrointestinal issues, may benefit from B12 injections, which bypass the need for absorption by the digestive tract .
What Does Recommended Daily Allowance Mean
The recommended daily allowance for vitamins and minerals is the average daily intake a person needs to avoid deficiencies and stay healthy. Men and women often have different vitamin and mineral recommendations.
There are different ways to measure the RDA. Vitamins and minerals that are needed in larger doses are measured in milligrams and those that the body needs less of are measured in micrograms. There are 1,000 micrograms in 1 milligram. Each vitamin and mineral has a specific RDA.
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When To See A Doctor
The symptoms of vitamin deficiency vary. Some deficiencies have no symptoms at all. In general, if you have any of these symptoms, you should contact your doctor:
- You are losing your hair.
- You feel weak.
- You are often tired, even when you get plenty of sleep.
- You have cracks in the corners of your mouth.
- You have acne-like bumps on your cheeks, upper arms, thighs, and buttocks.
- Your vision is getting worse, especially at night.
- You have dry eyes.
- You are having panic attacks.
- You have tingling or numbness in your hands and feet.
- Your gums bleed.
Mayo Clinic Q And A: How Much Vitamin D Do I Need
DEAR MAYO CLINIC: I have heard different recommendations from different sources regarding vitamin D. One doctor told my husband that everyone living in the Northern Hemisphere should take a vitamin D supplement every day, even in the summer. What do you recommend?
ANSWER: Understanding how much vitamin D you need can be confusing because there are different recommendations about how much vitamin D adults should get. Using the recommendations that fall on the low end, many adults dont get the amount of vitamin D they should. Because few foods contain vitamin D naturally, eating foods fortified with vitamin D and taking a supplement may be beneficial.
Vitamin D is important because it helps your body sustain normal levels of calcium and phosphorus. Because it works as a key that allows your body to absorb calcium, vitamin D plays a critical role in forming and maintaining healthy bones. It also helps keep your muscles, nerves and immune system healthy.
Research suggests that consistently getting enough vitamin D can significantly lower the risk for the bone-thinning disease osteoporosis. Low vitamin D also is associated with falls, multiple sclerosis, rheumatoid arthritis, chronic pain, diabetes, high blood pressure, cardiovascular disease and some cancers. However, an association does not mean low vitamin D causes these conditions, or that taking a vitamin D supplement will adequately prevent or treat them.
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What The Numbers Mean
Many of the terms you see on labels or supplement web sites can help you understand how much of the vitamin or mineral you should take. For example, here are some guidelines set up by the Institute of Medicine:
The RDA and the AI are the amounts of a vitamin or mineral you need to keep healthy and stay well-nourished. They’re tailored to women, men, and specific age groups.
The UL is the maximum amount of daily vitamins and minerals that you can safely take without risk of an overdose or serious side effects. For certain nutrients, the higher you go above the UL, the greater the chance you’ll have problems.
The DV is the only measurement you’ll find on food and supplement labels. That’s because space is limited, and there’s a need for one single reference number. That number is the amount of a vitamin or nutrient that you should get for top health from a diet of 2,000 calories a day. The DV is sometimes the same as the RDA.
Although the details may be different, remember that the RDA and DV are both set up to help you get the nutrients you need to prevent disease and avoid problems caused by lack of nutrition.
Vitamins And Supplements Middle
As women approach midlife, a main focus should be on heart health. According to the American Heart Association, heart disease remains the #1 killer of women causing 1 out of 3 deaths annually.7In addition to regular exercise, it is important to consume a heart healthy diet that is low in saturated fat, trans fat and low in cholesterol. Show love for your heart by including these nutrients in your diet and supplement regimen:
- Omega-3 fatty acids: EPA and DHA omega 3 fatty acids are commonly found in fish and fish oil. Supportive but not conclusive research shows that consumption of EPA and DHA omega-3 fatty acids may reduce the risk of coronary heart disease.
- Plant sterols/stanols: Products containing at least 400 mg per serving of plant sterols and stanols, taken twice a day with meals for a daily intake of at least 800 mg as part of a diet low in saturated fat and cholesterol, may reduce the risk of heart disease.
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Take A Personalized Approach To Supplementation
American men consume more calories than are needed for survival: according to the US Center for Disease Control, men put away a whopping 2,475 calories per day on average. That being the case, you would think men would also be getting enough essential vitamins and nutrients to support great health.
Due to genetics, location, food availability, and lifestyle, everyone has unique nutritional needs. For instance, if a person consumes a lot of leafy greens, they might have adequate potassium levels. But if that same person rarely gets any direct sunlight, he could be lacking in vitamin D.
For this reason, multivitamins are not always the best solution for solving vitamin and mineral deficiencies. A more personalized approach provides the proper supplementation for your individual profile without overdoing certain ones you may not need.
There are other factors that help determine what nutritional supplementation you might need, such as family history, activity level, and stress levels. In addition, variables like alcohol intake, caffeine consumption, and even travel can play a role. For example, those that consume alcohol in excess are at particularly high risk of having B vitamin deficiencies.
There are thousands of products on the market, but weve done the exhaustive research to identify the five key supplements that can help men address common deficiencies, and the highest priorities. If you want to look, feel, and perform your best, these supplements are worth checking out.
