Supplements are healthy additions to your diet, because they ensure that you get the nutrients your body needs every day. If you are over the age of 50, it is important that you eat healthy foods and provide your body the essential vitamins, minerals and nutrients to help it function at an optimal level. If you do not get sufficient amounts each day, you may develop deficiency symptoms and your health may suffer.
What Are Supplements?
Supplements come in many forms, such as liquids, pills, capsules and powders. They supply your body with a specific vitamin, herb, mineral or other nutrient -- or combinations of these. Supplements can improve your health, but you should try to get the majority of your daily vitamins and minerals from the foods you eat. The best way to do this is to eat a balanced diet containing a variety of foods.
Balanced Diet
A balanced diet supplies your body with the appropriate nutrients needed for growth, development and maintenance of your cells, tissues and organs. Simply put, this means the foods you eat should supply you with all of the nutrients you need. A balanced diet contains a variety of foods such as vegetables, fruits, lean meats, nuts, seeds and water. These foods are naturally rich in vitamins and minerals.
Essential Vitamins and Minerals
One type of supplement that is a good addition to your diet if you are over age 50 is a multivitamin. In fact, the Harvard School of Public Health recommends that you include a daily multivitamin to ensure you're getting all of the essential vitamins and minerals each day in addition to eating a balanced diet. A good multivitamin supplement will include all of the essential vitamins and minerals. The essential vitamins are A, C, D, E, K and the B vitamins thiamine, riboflavin, niacin, pantothenic acid, biotin, vitamin B-6, vitamin B-12 and folate. The essential minerals include iron, manganese, copper, iodine, zinc, cobalt, fluoride, selenium, calcium, phosphorus, magnesium, sodium, potassium, chloride and sulfur.
Considerations
Before taking a supplement, seek the advice of your physician. Tell your doctor which type of supplement you wish to take and the medications you may currently be taking. Certain supplements may interfere with medications. You should also avoid mega doses and stick to what is directed on the supplement label. If you experience side effects after you start a supplement, stop taking it and contact your doctor.
References
- MedlinePlus; Minerals; April 2011
- MedlinePlus; Dietary Supplements; May 2011
- PubMed Health; Balanced Diet; David Zieve, MD, MHA, and David R. Eltz; June 2010
- PubMed Health; Vitamins; Alison Evert, MS, RD, CDE; February 2011
- Harvard School of Public Health: Vitamins
- Oregon State University Linus Pauling Institute: Vitamins
