Choice of vitamins and minerals

Choice of vitamins and minerals

Vitamins are small amounts of nutrients that the body needs to stay healthy. The amount you need depends on the vitamin. Because your body can only make limited amounts of vitamins for itself, the rest must come from a nutrient-dense diet. Minerals are other nutrients your body needs to function properly. Examples of minerals include iron, calcium and zinc.

In the United States, more than 40% of men and women use multivitamins. They are the most commonly used dietary supplements. In women over 60, the use of supplemental calcium increased substantially. The use of vitamin D increased in both men and women.

A recent study of older women suggests that multivitamins may not be as useful as one might think. In this study, researchers found that older women who took several commonly used vitamin and mineral supplements had an increased risk of death. Although these findings may seem troubling, you should not stop taking your doctor-prescribed vitamins unless told to do so.

Before starting any vitamin or mineral supplement, you should consult your doctor to determine if it is appropriate. Because these supplements may affect how prescription drugs work, you should also tell your pharmacist if you start taking them.

It's important to remember that supplements are not a substitute for a healthy diet of nutritious foods. However, as you age, you may be deficient in certain vitamins and minerals, and the nutrients you get from your diet alone may not be enough. In these cases, you should not treat yourself with over-the-counter supplements without first consulting your doctor.

Vitamin D. Due to its beneficial effects, vitamin D has been used more and more over the years. In the body, vitamin D helps your body absorb calcium from the gut and is essential for strong, healthy bones. It can help reduce the risk of osteoporosis, which makes your bones brittle and more likely to break. Taking moderate amounts of vitamin D can also reduce the risk of certain cancers and heart disease.

Vitamin D comes in two forms: vitamin D2 (ergocalciferol) and vitamin D3 (cholecalciferol). Because vitamin D3 is a type of vitamin D that your body actively manufactures and uses, you should look for vitamin D3 if your doctor recommends it as a supplement. If you are a vegan or vegetarian, you can use vitamin D2 because it is not derived from animal sources. After taking D2, it is converted into vitamin D3 by your body.

Normally, vitamin D is produced when you are outside and your skin is exposed to the sun. It is believed that without sunscreen, 5 to 30 minutes of sun exposure twice a week is enough to get the right amount of vitamin D. As you age, you may not get enough sunlight, especially in winter. Also, your skin and other organs responsible for making vitamin D may not be working properly. Therefore, your doctor may supplement your vitamin D intake.

calcium. Almost all the calcium in the body is found in the bones. Calcium tends to leave your bones as you age, putting you at risk for osteoporosis. A deficiency may also put you at risk for osteomalacia, a softening of the bones. To maintain strong bones as you age, you should engage in weight-bearing exercise, such as brisk walking, golfing, or dancing. Because vitamin D helps you absorb more calcium, your doctor may recommend supplementing with both nutrients.

You may experience constipation while taking calcium supplements. You can reduce these side effects by drinking more water, eating more fiber (or using fiber supplements), and exercising.

Vitamin and mineral supplements can keep you healthy as you age. However, it is important to use them appropriately, combined with a healthy diet and exercise. Biophilia Tracker can help you. It can intuitively reflect the effects of various vitamins and minerals on human organs, allowing you to make better choices.