10 Essential Vitamins and Dietary Supplements Your Body Needs In 40’s

When a human body ages, a series of physical, physiological and psychological changes get activated gradually. Ageing process comes with wear and tear of the body internally as well as externally. It hits you with tiredness, exhaustion, getting out of breath easily, fine lines, wrinkles, dry skin, dull skin, rough hair and many more. Your energy levels drop as well when you age and your 40’s remind you the onset of being old. Hitting 40’s doesn’t mean you’re going to feel cold and old all of a sudden because you can keep your body, mind and soul younger than your age by meditating, practicing yoga, going for brisk walk and even trying exercise to sweat a little bit. Like physical exercises, ample sleep and right food is also important to stay healthy and active in your 40’s. Coming to food habits, choosing right food is the key to active ageing. Some essential vitamins and dietary supplements that your body needs in 40’s are listed below..

1. Vitamin D

Vitamin D is a very vital supplement that both men and women need in their entire lifespan not only 40’s. But as ageing starts from between the age of 30-40, your body starts wearing and tearing which means the bone gets more prone to damage. Vitamin D deficiency is a common deficiency in all people around the globe and early morning sunlight is the purest source of vitamin D. Vitamin D helps the body to maintain a healthy weight, reduces the risk of osteoporosis and helps to fight stress and depression.

2. Vitamin B12

Vitamin B12 should be on your radar once you hit 40 as it is very essential for the normal functioning of your blood and brain. When your body starts ageing, vitamin B12 is poorly absorbed in your body because that is when your stomach acid levels start depleting. Natural sources of Vitamin B12 are meat, animal products i.e. chicken, eggs, fish and dairy products

3. Folate

Folate is one of the most essential vitamins and dietary supplements your body needs in your 40’s as it a great cure for depression associated with ageing. Sufficient levels of folate also reduces the risk of cognitive diseases such as Alzheimer’s and dementia that are commonly seen in older people. Birth complications in expecting mothers post 40 can be treated by restoring folate levels. Natural food sources of folate are beans, legumes, spinach, avocados and all variety of animal and plant foods.

4. Calcium

Calcium is an important nutrient that women as well as men need after the age of 30 because when your body doesn’t get enough calcium supplement from your diet it steals calcium from your bones which can be a reason of osteoporosis or poor bone health. Calcium rich foods are dairy products, broccoli, Spinach, almonds and tofu.

5. Magnesium

The primary function of magnesium is to maintain and regulate blood pressure in both men and women who are 40-plus as their body is already at the risk of high blood pressure due to ageing. Deficiency of magnesium can cause diabetes, heart diseases and inflammatory diseases. Magnesium also helps body to absorb calcium for better functioning of heart, muscles, nerves and blood glucose levels. Foods rich in magnesium that you can add to your diet are dark leafy veggies, nuts, beans, soy, seeds and avocados.

6. Potassium

Potassium is another most important nutrient that keeps blood pressure in check and lowers bad cholesterol. Especially woman after menopause need more potassium in their diet as it reduces the risk of getting heart strokes. Bananas, beans, lentils and sweet potatoes are good source of potassium.

7. Probiotics

Technically, probiotics are  vitamins or minerals and are great for gut health keeping body weight in check and developing insulin resistance. Probiotics are one of the most essential vitamins and dietary supplements your body needs in 40’s because it reduces the risk of heart diseases, diabetes, heart strokes when your body’s muscle mass starts to decrease when you age. Foods that are good source of probiotics are dairy products especially yogurt and fermented soy.

8. Strontium

Strontium is great for increasing bone density in women and men of 40’s because that is when the bones are at higher risk of suffering from osteoporosis. Strontium effectively improves bone density especially increasing bone minerals. Strontium is basically a mineral similar to calcium and is abundantly found in seawater and soil. The best food sources of strontium are seafood, whole milk, meat, poultry, wheat bran and root veggies.

9. Omega 3

Omega 3 is not actually a vitamin but a dietary supplement that a body needs to fight changes associated with ageing. Omega 3 reduces the risk of heart diseases, lowers bad cholesterol and blood pressure and keeps cognitive health active and sharp. Omega 3 fatty acids in flood increase memory power reducing the risks of diseases like dementia and Alzheimer’s. Leafy veggies, seafood, walnuts, flaxseeds are rich in omega 3 fatty acids.

10. Resveratrol

Resveratrol is a polyphenol having similar antioxidant properties which preserves and restores good health. It effectively protects against cellular damage also inhibits carcinogens. Resveratrol lowers bad cholesterol and reduces the inflammation and oxidative stress due to ageing in men and women. Foods rich in resveratrol are dark chocolate or cocoa, peanuts, pistachios, blueberries, cranberries, red and white wine and grapes.

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