People of all ages need the same 13 essential vitamins, as well as an array of minerals, essential fatty acids and other nutrients. However, different phases of life change the proportions of some nutrients the body needs to maintain optimal health and nutrition. For example, once you get to 40, adjustments in the intake of some nutrients can aid in the prevention and treatment of chronic diseases and health conditions. People 40 and over can find that their bodies are less efficient in the absorption, use or production of certain necessary compounds or nutrients. Dietary supplements, used in conjunction with a healthy, balanced diet, can help compensate for these changes.
Calcium
Calcium is important at all ages, but ensuring adequate intake of this mineral becomes more important after 40. Up to about age 35, the body is typically able to maintain a balance between bone loss and the creation of new bone cells. However, after 35, that balance begins to change as the body starts to lose bone faster than it can replace it, a situation that can lead to osteoporosis. Increasing calcium intake during these years can help slow that bone loss. Recommended daily intake of calcium for adults in their 40s is 1,000 milligrams daily, a requirement that increases with age for women, rising to 1,200 milligrams daily after age 50.
Vitamin D
Adequate vitamin D intake becomes more important after the age of 40 as well, as aging can decrease the skin's ability to manufacture this vital nutrient. Vitamin D is important in osteoporosis prevention, as it aids the body in the absorption and use of calcium. According to a 2002 article in “The American Journal of Clinical Nutrition,” 36 percent of healthy adults are deficient in vitamin D, a condition that has been linked to a variety of chronic diseases and health conditions, including osteoporosis, some forms of cancer, diabetes and possibly multiple sclerosis. Recommended intake of vitamin D for adults over 40 is 600 international units daily. Adhere to recommended intake if you're using a supplement, as it is possible to overdose on vitamin D.
Fish Oil
Fish oil contains omega-3 fatty acids, which are classified as essential fatty acids because they are necessary for human health, but the body is unable to make them. Omega-3 must come from your diet, and fish oil supplements can be a good source of these essential fatty acids. University of Maryland Medical Center explains that omega-3 fatty acids reduce inflammation and may help lower the risk of developing a number of chronic diseases, such as arthritis, cancer, heart disease, hypertension and high cholesterol. Take no more than 3 grams of fish oil per day unless your doctor tells you to.
B-Vitamins
B vitamins, such as folate, B-6 and B-12, help regulate levels of homocysteine in the blood. High levels of homocysteine have been linked to increased risk of cardiovascular disease, stroke and high blood pressure. According to Harvard School of Public Health, only a fraction of adults in the U.S. get enough B vitamins from diet alone. Supplements can help ensure adequate intake when paired with a balanced diet.
References
- Harvard School of Public Health: Three of the B Vitamins: Folate, Vitamin B6, and Vitamin B12
- University of Maryland Medical Center: Omega-3 Fatty Acids
- “The American Journal of Clinical Nutrition”; Too Little Vitamin D in Premenopausal Women: Why Should We Care?; Michael F Holick; July 2002
- Office of Dietary Supplements: Calcium
- “Journal of the American Medical Association”; Vitamins for Chronic Disease Prevention in Adults; Kathleen M. Fairfield, et al.; 2002
- “Circulation”; Fish Consumption, Fish Oil, Omega-3 Fatty Acids, and Cardiovascular Disease; Penny M. Kris-Etherton, et al.; November 2002
