The most important vitamins that should be obtained at every age
Check whether you are getting enough of the necessary vitamins and trace elements?
Doctors warn: there is nothing more dangerous than uncontrolled intake of vitamins and biologically active additives. But at the same time, it is very important to get all the vitamins and minerals we need every day. We have prepared a selection of vitamins that we need at every age – regularly take tests to make sure that you are getting everything you need, and adjust your diet if something is missing. Attention: never self-prescribe vitamins, be sure to consult your doctor before you start taking them!
During adolescence
The two most important vitamins that teenagers should get in sufficient amounts are calcium and vitamin D. According to international standards, the daily allowance of calcium for teenagers is 1300 mg and 600 units of calcium — in this case, their bones will develop normally.
At the age of 20
Between the ages of 20 and 30, it's still very important to get enough calcium and vitamin D, but it's also important that you don't become deficient in B vitamins, as well as folic acid and iron.
In your 30s
After 30 years, it's time to start taking care of your heart health, which means getting enough omega-3 fatty acids. Fatty fish is the easiest way to meet your need for these healthy fats.
At 40
After the age of 40, it is especially important to monitor the level of vitamin D. Deficiency of this vitamin in adulthood is associated with an increased risk of various diseases that directly affect life expectancy, from cancer to type 2 diabetes. To get the daily norm of vitamin D, a 15-minute walk in sunny weather or a portion of fatty fish is enough.
At 50
The vitamin is still important D, and the need for calcium also increases: it becomes twice as high as in adolescence and amounts to 1200 mg per day. The fact is that at this age we do not “build” our bone system, but preserve it – and, as you know, it is always more difficult to preserve than to create from scratch.
At 60 years old
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Omega-3, calcium and vitamin D are still vital for bone health and resistance to osteoporosis, as well as for the normal functioning of our heart.
At 70 years and older
In addition to the already mentioned vitamins and fatty acids, vitamin B12 becomes critically important for us: after 70 years, it becomes difficult for the body to process B vitamins and it needs additional support.
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