Are you getting the recommended amount of vitamins to stay healthy and happy? People of different ages have different requirements in terms of the amounts and types of nutrition they receive, and as we get older it may be a bit tricky to learn what vitamins to take at every age.
Vitamins to Take In Your 50’s, 60’s and 70’s
Knowing what vitamins to take in your 50’s can help decrease instances of bone loss. Bone loss increases during your 50’s. This is especially true for post-menopausal women because of estrogen, a key hormone that aids in maintaining bone mass, decreases after menopause.
The recommended dose of vitamin D for people in their 50’s and 60’s is 600 international units (IU). This amount increases to 800 IU once people hit their 70’s.
The recommended dose of calcium for men and women are 1,000 mg and 1,200 mg, respectively. These amounts should be divided into two daily servings.
While knowing what vitamins to take is important, knowing what foods to eat can be very important as well.
Foods like beef liver, tuna, mackerel, egg yolks and cheese have high amounts of vitamin D, whereas foods like milk, eggs, cheese and figs have high amounts of calcium.
Protein is especially important for people in their 70’s, as the ability to build muscle mass decreases at this age. Muscle mass loss of 10% or more can even compromise the immune system.
It is recommended that people in their 70’s get 20-30 grams of whey protein powder mixed in with a shake daily.
Omega-3 fatty acids are great for promoting heart health, regulating blood sugar levels and preventing inflammation. These fatty acids can be found in flaxseed oil, edamame, walnuts, and salmon. The recommended dose of EPA and DHA omega-3 fatty acids a day is 1,000 mg.
As we get older we become more susceptible to harmful bacteria that can accumulate in our gut and other parts of our body. Probiotics, which help the gut to absorb nutrients and generate healthy bacteria, are found in food items like kefir, dark chocolate, kimchi, and yogurt.
Vitamin B12 is especially important for people in their 60’s because a vitamin B12 deficiency at this age can result in dementia. The stomach acid that is needed to absorb vitamin B12 already starts to decline once you hit your 50’s.
The recommended dose of vitamin B12 for people in their 60’s is 2.4 micrograms daily. Good sources of vitamin B12 include beef liver, trout, clams, cheeseburgers and sirloin steak.
In addition to heart, brain and bone health, your diet can also play a role in hearing health as well. Several studies support claims that food items like coffee, fish, and chocolate can lower incidences of hearing loss.
Although different food groups have not been proved to cure or treat hearing loss, having a healthy diet can prevent hearing loss from happening in the first place.
Sources: AARP, AARP
By: Aaron Rodriques