Carrying accessories with age
A healthy diet can help immune system keep strong and away from health problems.
“Most nutritional requirements can be met with food,” says Dr. Lauri Wright, a spokeswoman for the RDN Academy of Nutrition and Dietetics. But as you get older, you have a limited diet and you don’t get it vitamins and minerals If you need food, your doctor may recommend a supplement.
What are the accessories?
Dietary supplements are the capsules, pills, powders, or liquids you take to get extra food. They can be vitamins, minerals, amino acids, herbs, plants or enzymes. You can buy them in grocery stores and pharmacies. You don’t need a recipe for accessories.
Additional as you age
If you are over 50, you may need some more vitamins and minerals. Your doctor may recommend a supplement to help meet your needs, such as:
Calcium. You need calcium to keep your bones strong. As you age, you lose bone mass, which can lead to fractures. “Bone loss is accelerating in the 50s, especially among women,” says Wright.
You can get it calcium from foods such as milk, canned fish and dark leafy vegetables. If you don’t eat enough foods high in calcium, you may need a calcium and vitamin D supplement because vitamin D helps your body absorb calcium.
Vitamin D.. If you take 15-30 minutes of sunlight twice a week, your body may have enough Vitamin D.. But as you get older, it becomes more difficult for your body to absorb vitamin D through sunlight.
If you don’t want to take supplements, increase your diet to foods rich in vitamin D, such as fortified milk, fortified cereals, and fatty fish.
Vitamin B12. “One of the vitamins we get older is vitamin B12,” says Wright. “It simply came to our notice then stomach acid, which your body needs to absorb vitamin B12 from food, decreases with age. ”You need vitamin B12 to stay red blood cells and to prevent healthy nerves and anemia.
If you want to boost B12 in your diet, try foods like meat and fortified cereals.
Like herbal supplements black cohosh, echinacea, ginkgo grandchildren and ginseng plants.
These products are not as regulated as drugs, Wright says. Also, some may interfere with the medications you take and others may have unpleasant side effects. Although there is a lot of research on many, maybe not on others. Tell your doctor that you are thinking of taking one so they can make sure it will do no more harm than good.
Are the accessories safe?
Before thinking about taking a supplement, talk to your doctor. Supplements may interact with certain medications and change the way they work. They can be harmful if you take them before surgery or other procedures.
Taking too many supplements is also not safe. “Avoid supplements that are above UL or upper limit for that vitamin or mineral,” says Wright. “More is not better.”
Taking a megadose increases the risk of side effects. If you get a lot of vitamins and minerals from food, adding an additive can give you too much.
Avoid taking large doses of these supplements, especially if you are taking prescription medications:
- Black Cohosh
- San Juan must
- Vitamin A
- Vitamin B6
If you experience a serious reaction or side effects to a supplement, stop taking it and call your doctor.
Remember that supplements are not regulated like prescription and over-the-counter medications. The FDA does not test the safety of supplements or what they claim on the label.
“Avoid supplements with all kinds of claims, such as‘ cures memory problems ’or‘ creates libido, ’” says Wright. Just saying something on the label doesn’t mean it’s true.
Tips for taking supplements
Try generic. “Generic brands are the equivalent of more expensive brand names,” says Wright.
Take it with food. Taking the supplement with food can help you better absorb and prevent it stomach upset.
Talk to your doctor. Your doctor can help you decide if you need a supplement and, if so, which ones are safe and healthy for you.
Try to eat well. “Remember that supplements are just that, a supplement to your diet,” says Wright. “Look at eating a variety of fruits and vegetables, whole grains, and lean meats to establish a solid foundation that can be added to supplements.”