They are very important for every woman, especially after 40 years! It is necessary the organism’s daily provision with vitamins and nutrients. After 40 years you should even more watch your nutrition, in order to protect yourself from health problems, which develop over time. After 40 years a person’s body does not work as in youth. Muscles’ mass decreases, metabolism slows down and the risk of chronic diseases increases. That is why it is important vitamins’ and other nutrients’ intake – here is their list:
Vitamin B12
This vitamin is important, because it improves blood’s composition and brain’s work. You can find this vitamin in meat and animal products, in fish, in eggs, chicken, milk… We recommend you take 2.4 mg per day.
Calcium
Calcium reduces fractures’ risk and also is good for nerves, heart and muscles. With calcium’s lack the organism weakens. Eat sesame seeds, sardines, almonds, broccoli and spinach.
Vitamin D
This vitamin protects from diseases. Vitamin D’s deficiency is connected with diabetes, heart diseases and multiple sclerosis. Vitamin D’s one of the main advantages is, that it helps in the organism with calcium’s absorption. Sun is this important vitamin’s excellent source. Also there are different foods and vitamin D supplements.
Magnesium
Magnesium helps with arterial pressure’s regulation. Its deficiency causes cardiovascular diseases, diabetes and inflammation. Magnesium helps the organism in calcium’s assimilation and is important for muscles, nerves and heart. It also controls glucose’s level in the blood. If you eat healthy food, most likely you take your daily dose. People over forty of age should take 320 mg per day. You will find magnesium in dark green leafy vegetables, in beans, soy, nuts, seeds and avocado. Excess magnesium does not represent a special threat for health, but it can cause diarrhea, nausea and cramps.
Potassium
Potassium maintains arterial pressure regardless of age. It also reduces stroke’s risk. However, excess potassium can cause gastrointestinal damage and heart problems. Potassium’s sources are bananas, sweet potatoes, onions, beans and lentils.
Omega 3
Technically this is not a vitamin, but omega 3 fatty acids deserve a place in this list. This nutrient’s lack increases cardiovascular diseases’ risk and decreases cognitive work. Researches have shown, that omega 3 reduces arterial pressure, reduces bad cholesterol’s level and cardiovascular diseases’ risk and improves memory and thinking. Despite that, that you can provide your body with omega 3 fatty acids by eating fish, nuts and leafy vegetables, also you should take supplements too.
Probiotics
They have a special importance for women, especially at 40 years of age. There is evidence, that probiotics play an important role in intestines’ health’s maintenance, also reduces heart diseases’, diabetes’ and stroke’s risk.
The article you provided highlights the importance of nutritional support for women over 40. It explains that as the body changes with age, factors like a slowing metabolism and decreased muscle mass increase the risk of chronic health issues.
To counter this, the article recommends a daily intake of seven key supplements: Vitamin B12, Calcium, Vitamin D, Magnesium, Potassium, Omega-3s, and Probiotics. It emphasizes that these nutrients, which can be obtained through both diet and supplements, are crucial for maintaining bone density, cardiovascular health, cognitive function, and overall well-being.
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