The most important vitamins that should be obtained at every age

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Check if do you get enough vitamins and trace elements?

Doctors warn: there is nothing more dangerous than uncontrolled intake of vitamins and biologically active supplements. 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 enough of 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 40 years, 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, preserving is always more difficult than creating from scratch.

At 60 years old

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