No matter if it is multivitamins or calcium chews, 74% of adults 60 and over take supplements; but more isn’t necessarily better.
Overeating vitamin A or iron supplements can lead to headaches and liver damage; too much iron could wreak havoc with your blood counts. To optimize their effectiveness, take your supplements with meals. Fat-soluble vitamins like A, D and E absorb best when taken in conjunction with fat-containing meals like meals containing oily fish or dairy.
Vitamins
Vitamins are organic substances required in small amounts for proper development and health in most organisms. They differ from other biomolecules like proteins and lipids in that they must be consumed through diet rather than synthesized by living things themselves.
Diets that include plenty of fruits and vegetables, whole grains, and protein packages should provide most of the vitamins that a person requires, but since not everyone follows such diets it may be necessary to supplement your intake in order to meet vitamin requirements.
Supplements may contain various vitamins or a combination of them. Each vitamin’s amount is set by its Recommended Dietary Allowance or Adequate Intake recommendations for women, men and different age groups. High dose supplements should only be taken under medical advice as too much of one vitamin can be harmful – for instance excess iron causes nausea and vomiting while too much Vitamin A can lead to headaches and liver damage.
Minerals
Many individuals can meet their vitamin and mineral requirements through eating a healthy diet consisting of fruits, vegetables, whole grains, lean meats, and healthy fats; however, physical restrictions or dietary restrictions can prevent individuals from getting adequate amounts of essential vitamins and minerals.
Individual nutrient needs depend on age, body weight and whether or not a woman is pregnant or breastfeeding. To help determine how much of each vitamin or mineral healthy people need per day, the Institute of Medicine developed Dietary Reference Intakes (DRI). DRIs include recommended Daily Value (DV) and Tolerable Upper Intake Level (UL).
Organ meats such as beef liver and chicken liver contain minerals such as copper, iron, selenium, and zinc in abundance. Leafy greens such as kale, beet greens and arugula also offer ample amounts of these vital elements, and including them in smoothies, sauteing eggs with them, or mixing into salads can increase their consumption dramatically.
Supplements for Menopause
Menopause is a time when women experience changes to their bodies, including hot flashes, night sweats and irregular periods. While a decrease in estrogen during this time can present several health concerns, supplements are available to ease symptoms and promote overall well-being.
Women of this age group would benefit greatly from taking a multivitamin that contains Vitamin C, D3 and Folic acid. These vitamins support immunity as well as skin and bone health.
Herbal or botanical remedies may also provide relief, such as valerian root, chastetree leaves, hops flowers, dong quai roots and evening primrose oil. While these herbs have been shown to reduce hot flashes and offer other health benefits, more research needs to be conducted in order to fully determine their efficacy.
Supplements for Weight Loss
Many people rely on supplements to reach their weight loss goals, but health experts believe the most effective approach for maintaining weight loss over time is making lifestyle changes such as following a healthier eating pattern, cutting calories and engaging in physical activity.
Dietary supplements for weight loss come in the form of capsules, tablets, liquids, powders and bars that claim to reduce macronutrient absorption, curb appetite, enhance metabolism and thermogenesis or provide other benefits. Dietary supplements are regulated by the Food and Drug Administration (FDA), but unlike drugs do not need premarket approval prior to release into circulation.
Studies on weight-loss supplements don’t demonstrate they can lead to sustained weight loss. If you plan on using any weight-loss products, be sure to discuss it with both your healthcare provider and a registered dietitian nutritionist first. These professionals can ensure you’re receiving all of the nutrients your body requires while also helping prevent potential side effects or interactions between drugs or nutrients.
