6 Nutrients Needed After 40 Years

Have you ever wondered what the main nutrients are after 40 years? At this age, it is important to take into account the amount of vitamins, minerals and nutrients you assimilate. Otherwise, you may experience many negative effects, including: loss of muscle mass, slowing of metabolism and increased risk of heart disease.

Find out which vitamins and nutrients you need most after the age of 40 and do not hesitate to add the right foods to your diet.

Nutrients needed after 40 years

1. Vitamin B12

Vitamin B12 is found in products of animal origin. This is essential for the proper functioning of the brain, blood and nervous system. Vitamin B12 deficiency causes:

• General weakness
• Loss of appetite
• Weight loss
• Megaloblastic anemia

Normally, we can get the necessary vitamin B12 from a diversified and balanced diet. However, after the age of 40, the decrease in the level of hydrochloric acid in the stomach causes difficulties in the absorption of this nutrient. Therefore, it is necessary to eat foods enriched with vitamin B12 or dietary supplements.

2. Calcium

As we well know, calcium is present in milk, cheese and other dairy products.

Given the above, calcium deficiency can cause osteoporosis and rickets.  By age 30, bones absorb most of the required amount of calcium, but after age 40, the body begins to lose this mineral.

Therefore, to prevent osteoporosis and other bone conditions, it is important to make sure that you assimilate a sufficient dose of calcium.

3. Vitamin D.

Vitamin D is obtained by sun exposure and by consuming milk and eggs. This nutrient is essential for the absorption of calcium in the body, playing an important role in the development of the bone system. Poor absorption of vitamin D can cause diabetes, multiple sclerosis, cardiovascular disease and chronic diseases.

As the skin’s ability to absorb this nutrient decreases with age, vitamin D is included in the list of necessary nutrients after 40 years. From this age, there is a higher risk of developing a vitamin D deficiency.

• We recommend that you stay in the sun as long as necessary, so that you do not expose yourself too much, nor too little.
• Stay in the sun for at least a few minutes every day.
• If you are allergic to the sun or can’t sit outside, take a daily vitamin D supplement.

4. Potassium

Potassium is an essential mineral for the proper functioning of muscles and the nervous system. If you do not consume enough potassium after 40 years, you may experience the following symptoms:

• Muscle aches
• Muscle weakness
• Dehydration
• Cramps
• Diarrhea
• Constipation
• Neuromuscular disorders

To ensure that you get the recommended daily dose of potassium, it is important to adopt a diversified diet that includes oily fruits, coffee, chocolate and green leafy vegetables.

However, do not forget that excess potassium in the body can cause complications in the heart and gastrointestinal system. Therefore, before taking a potassium supplement, seek the advice of a doctor.

5. Magnesium

Magnesium regulates blood pressure and helps to produce energy and absorb calcium in the body. Since magnesium is present in chlorophyll, this nutrient is found in green leafy vegetables, whole grains, legumes such as soybeans and beans, and nuts. .

• Magnesium is one of the main nutrients needed after 40 years.
• It is important to eat magnesium-rich foods at every meal. If you do not get the daily requirement from your diet, we recommend that you take a magnesium supplement.

6. Omega 3 fatty acids

Although Omega 3 fatty acids are neither vitamins nor minerals, they should be included in the list of nutrients needed after 40 years. Omega 3 fatty acids can be obtained from sources:

• Animal: Fish and krill oil.
• Vegetable: From plants such as flax seeds, chia seeds, hemp seeds and soybean oil.

Consumption of this nutrient after 40 years helps regulate blood pressure and bad cholesterol (LDL), two common problems at this stage of life. At the same time, Omega 3 fatty acids play an important role in improving memory and brain function.

Remember that it is preferable to get the vitamins and minerals you need from a healthy and balanced diet, instead of supplements and pills. Adopting a healthy lifestyle prepares you for all the changes imposed by the passing of the years.