Guidelines for taking vitamins according to their respective ages

Vitamins are substances that are very important for the body to work optimally. From babies to the elderly, everyone needs vitamins. The types of vitamins needed by all people of all ages are actually the same, but the dosage and the rules for taking vitamins for children, adults, and the elderly can be different. The following is the review.

Guidelines for taking vitamins by age

Following are guidelines for taking vitamins based on age, namely:

At the age of children and adolescents

According to Stephanie Schiff, RDN, a nutritionist at the Huntington Northwell Health Hospital, New York, the essential vitamins and minerals that children up to adolescence need are calcium and vitamin D. Both help build strong bones and muscles. By getting enough vitamin D and calcium from childhood to adolescence, you will avoid bone fragility in adulthood and also in old age.

You can get both from various types of foods such as spinach, dairy products, sardines, egg yolks, beef liver, broccoli, and soybeans. If needed, vitamin D and calcium can also be taken from supplements. However, the dosage must be based on the doctor's instructions.

20s

You still need to consume calcium and vitamin D in your 20s. But you also need additional vitamins and other minerals. This is usually based on your body condition and diet. For example, vegetarians and vegans (eat only fruit and vegetables) need additional vitamin B12 supplements because this vitamin is usually found only in animal products.

In addition, the age range of 20s is the most fertile age for women to get pregnant and give birth. So to prepare for a healthy pregnancy, women are advised to take additional supplements of folic acid and vitamin B complex in advance before planning to become pregnant. These two vitamins can reduce the risk of babies born with defects due to neural tube defects such as spina bifida and anencephaly, as well as autism.

30s

In your 30s, the body begins to undergo many changes associated with an increased risk of various diseases such as heart disease.

To reduce the risk of chronic disease, the body needs additional omega-3 fatty acids in your daily diet. One way to do this is by eating fish twice a week, which is rich in omega-3 fatty acids such as anchovies, catfish, tuna, salmon, and sardines. Apart from that, you can also consume it from other food sources such as avocado, spinach, canola oil, and supplements if needed.

40s

At this age, drinking vitamin D is an important thing that should not be missed. This is because vitamin D deficiency in your 40s increases your risk of cancer, autoimmune diseases, diabetes and obesity. In addition, vitamin D is also important for keeping muscles and bones strong.

Apart from vitamin D, you are also advised to meet your daily omega-3 and omega-6 needs. Usually, people who are deficient in these two substances are more prone to baldness.

50s

At the age of 50 years, women will usually begin to welcome menopause. Quoted from Prevention, research in 2017 stated that multivitamin and vitamin E supplements help reduce the annoying side effects of menopause, especially hot flashes.

Not only that. You also need to meet your daily vitamin D needs because at this age range, estrogen production in the body begins to decline. Vitamin D has been shown to reduce the risk of osteoporosis and can improve your mood. In addition, consume vitamin D3 to maintain the health of your heart.

60s

When you enter your 60s, stomach acid production begins to decline. As a result, the intestines become more sensitive and increase the risk of lactose intolerance. To fix this, consume vitamin B12 which can nourish the digestive tract. In addition, vitamin B12 also helps the body digest carbohydrates and protein more easily.

If you have lactose intolerance or sensitivity, try to increase your intake of vitamin D as well as vitamins K1 and K2. These vitamins help absorb and distribute calcium throughout the body.

70s

Entering the age of 70 years, your risk of developing dementia and Alzheimer's will increase rapidly than before. Therefore, it is important to take vitamin B12 to improve brain health. Researchers have also stated that consumption of vitamin B12 combined with folic acid helps slow the progression of dementia and cognitive decline in the brain.