You know you’ve reached a milestone when your 40th birthday comes and goes with barely a blink of an eye. For many people, it’s also the time to start taking supplements. After all, research has shown that by age 40, our body starts to lose some of its ability to absorb nutrients from food and drink. So to stay healthy in your middle-age and beyond, you need to ensure that you are getting all the vitamins and minerals your body needs. However, there is no one supplement to take for everything. So here’s a list of supplements you should add to your diet after turning 40!
Contents
Vitamin D
Vitamin D is an essential nutrient that our body endogenously produces when exposed to sunlight, but our ability to absorb vitamin D decreases as we age. So if you are over the age of 40, it’s recommended that you start taking Vitamin D supplements because, by this time, your body needs more of it than ever to function properly. This vitamin is crucial because it aids in calcium absorption and helps to prevent osteoporosis. It also helps the immune system produce white blood cells, regulate inflammation, and promote healthy hair growth.
Vitamin B12
Unlike Vitamin D, our body doesn’t produce enough of this essential nutrient on its own. Vitamin B12 supports the formation of red blood cells and helps with their creation. Not enough Vitamin B12 can lead to anemia. Also, it’s essential for maintaining memory and cognitive function, which is why it’s crucial that we get adequate amounts of this vitamin after we turn 40 if we don’t want to lose our minds!
Calcium
This mineral is the most abundant one on earth, and it’s also essential for bone health. However, if you are over 40, taking calcium supplements daily can help prevent osteoporosis. That said, there are two forms of calcium that you can take; calcium citrate and calcium carbonate. Both are equally good at providing your body with calcium, but a doctor can help you decide which one is better for you. Also, if you take calcium supplements, you should take them at different times because your body absorbs calcium better when it receives it throughout the day.
Omega-3 Fatty Acids
You can find these essential polyunsaturated fatty acids in oily fish such as salmon, tuna, and mackerel. However, the most effective way of receiving them is through Omega-3 supplements because, by this time, your body’s ability to efficiently absorb these acids decreases significantly. However, the main reason you should consider taking Omega-3 fish oil supplements after 40 is to protect you against cardiovascular diseases and help maintain your brain health.
Resveratrol
Resveratrol is a supplement containing phytonutrients that you usually get through plants. The most notable plants containing this are grapes, blueberries, and peanuts. However, this supplement has antioxidant properties, much like these foods do. The antioxidants found in resveratrol can help prevent age-related diseases by neutralizing harmful free radicals that damage cells, leading to the development of chronic diseases. Recent research has also suggested that taking Resveratrol supplements every day might help you live longer.
Iron
Iron is essential for maintaining muscle mass and energy levels throughout your life. That’s why you should take supplements of this mineral after 40 because as you get older, your body needs more of it than ever to function properly. However, one of the biggest issues that can arise from having low iron levels is anemia. Anemia is a blood disorder that can cause dizziness, fatigue, and lack of concentration. So to avoid this condition, you should consider adding an iron supplement to your daily routine.
Fiber
At age 40, most people start developing food sensitivities and digestive issues. That’s why you should start taking a fiber supplement. Fiber helps with digestion because it adds bulk to stools, making them easier to pass through the intestines and colon. It also helps maintain regular bowel movements, prevents constipation, and eases irritable bowel syndrome symptoms such as bloating and cramping.
Vitamin C
By the time you reach the age of 40, your immune system weakens, putting you at a higher risk of developing colds and other infections. That’s why Vitamin-C supplements are necessary. This essential nutrient will help restore your immune system and protect it from further damage by free radicals that cause inflammation and oxidative stress. Also, Vitamin C is good for your skin and will help keep it looking younger due to its antioxidant properties.
Vitamin A
By age 40, your skin loses its ability to produce Vitamin A naturally, which means you should consider taking Vitamin A supplements. This nutrient helps with vision, and it can help protect you against cataracts that occur as a part of the aging process. It also boosts metabolism and prevents cardiovascular diseases by lowering blood pressure levels. If you have a Vitamin A deficiency, you might experience symptoms such as night blindness and dry eyes.
Magnesium
Magnesium is crucial for maintaining healthy bones and teeth because it helps produce proteins necessary for bone formation. It’s also vital for muscle function, regulating blood sugar levels, and stabilizing heart rhythm. According to studies, magnesium supplements can also improve your mood by enhancing brain function. Conversely, if your body is low on magnesium, it can lead to anxiety or low energy. So to avoid those issues, after 40, it’s best to start taking magnesium supplements to make sure you are not deficient.
Conclusion
Supplements are an easy way to prevent many health problems that can arise at a certain age. They provide nutrients your body lacks since it does not get sufficient amounts from your foods. It’s also important to note that supplements do not replace a balanced diet. You should always follow a healthy, well-balanced lifestyle to stay in good shape and enjoy a long, healthy life. As always, before starting to take any new supplement, be sure to ask your doctor. They will be able to tell you if this is the right choice for you!
