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Thursday, August 25, 2011




In general the way to get crucial vitamins and minerals is through healthy foods, so for a completely well-nourished person, supplements may be a waste of money. But for people over age 50, even the best diet may not provide enough of some important nutrients.

Use this information to explore details about the Vitamins, Minerals and Supplements that are most important and specially as you grow older for people over 50.

Supplements may cause side effects. If you have certain diseases, such as cancer or diabetes, your body may have special nutritional needs. Be sure to talk to your doctor about the vitamins and supplements you take.

1.1 Vitamin A
1.2 Vitamin B1 (thiamin)
1.3 Vitamin B2 (riboflavin)
1.4 Vitamin B3 (niacin)
1.5 Vitamin B6 (pyridoxine)
1.6 Vitamin B12
1.7 Vitamin C
1.8 Vitamin D
1.9 Vitamin E
1.10 Folic acid
1.11 Vitamin K

2.1 Calcium
2.2 Chromium

[3] Supplements
3.1 Omega-3 fatty acids
3.4 G

[1] Vitamins
Vitamin AHEALTH drugs_supplements
How much?
Men: 900 mcg
Women: 700 mcg

Why you need it:

Promotes good vision; helps keep immune system healthy.

Good to know:

In supplements, look for vitamin A as beta carotene, not as retinol or retinoic acid, which increases the risk of bone fracture.

Food sources:

Dairy products, fish, darkly colored fruits and vegetables.
Vitamin B1 (thiamin)HEALTH drugs_supplements
How much?
Men: 1.2 mg
Women: 1.1 mg
Why you need it:
Necessary for healthy nerve and brain cells; helps convert food to energy.
Good to know:
Antacids and some diuretics may lower thiamin levels by decreasing absorption and increasing urinary secretion.
Food sources:
Liver, whole grains, enriched breads and cereals.

Vitamin B2 (riboflavin)HEALTH drugs_supplements
How much?
Men: 1.3 mg
Women: 1.1 mg
Why you need it:
Important for red blood cell production; helps convert food to energy.
Good to know:
Older men and women may be especially susceptible to riboflavin deficiency, which can cause cracking or sores at the corners of the mouth, skin irritation or weakness.
Food sources:
milk, eggs, fortified bread products and cereals.
Vitamin B3 (niacin) HEALTH drugs_supplements
How much?

Men: 16 mg
Women: 14 mg
Why you need it:

Necessary for proper functioning of the digestive system, skin and nerves; helps convert food to energy.
Good to know:
Can cause skin flushing; may be prescribed to treat high cholesterol but should be used only under a doctor's care because of potentially severe side effects.
Food sources:
Meat, fish, poultry, eggs.
Vitamin B6 (pyridoxine) HEALTH drugs_supplements
How much?
Men: 1.7 mg
Women: 1.5 mg
Why you need it: Aids in the formation of red blood cells; strengthens the immune system.
Good to know: Too high doses of supplements may cause nerve damage, numbness and trouble walking.

Food sources: Beans, nuts, eggs, whole grains.
Vitamin B12HEALTH drugs_supplements
How much?
Men and women: 2.4 mcg

Why you need it: Essential for keeping nerves and red blood cells healthy.

Good to know: As many as a third of people over 50 do not absorb enough B12 from diet alone; inadequate absorption may lead to neurological and balance problems.

Food sources: Fish, shellfish, meat, dairy products.
Vitamin CHEALTH drugs_supplements
How much?

Men: 90 mg
Women: 75 mg
(Smokers should add an extra 35 mg)

Why you need it:
Important for wound healing; boosts immune system; required for growth and repair of tissues in all parts of body.
Good to know:
No studies confirm vitamin C prevents colds although it may shorten the length of a cold; excessive amounts may lead to upset stomach and diarrhea.
Food sources:
Citrus fruits, tomatoes, kiwi, strawberries.
Vitamin DHEALTH drugs_supplements
How much?

Ages 51-70: 400 IU (10 mcg)
Age 71+: 600 IU (15 mcg)
Why you need it: Helps the body absorb calcium; may protect against heart disease, cancer, diabetes and several autoimmune diseases.
Good to know: The current recommendation is under review and may soon increase substantially. See also "D to the Rescue."
Food sources: Sun exposure provides the body's main supply of vitamin D; fatty fish, fortified milk and juices also contribute.
Vitamin EHEALTH drugs_supplements
How much?

Men and women: 15 mg
Why you need it:
Helps protect cells from damage; may reduce the risk of developing cancer, heart disease and other chronic diseases, but further research is needed.
Good to know:
If you take a blood thinner, talk to your doctor before taking supplements; vitamin E increases bleeding risk.
Food sources:
Vegetable oils, nuts, fruits, vegetables.

Folic acidHEALTH drugs_supplements

How much?
Men and women:
400 mcg

Why you need it:
This B vitamin helps form red blood cells and produce DNA.

Good to know:
High levels may mask vitamin B12 deficiency, especially in older adults. Recent research, suggests that for women, folic acid along with vitamins B6 and B12 may reduce the risk of developing age-related macular degeneration.

Food sources:
Enriched cereals, whole-grain breads, dark, leafy vegetables.
Vitamin KHEALTH drugs_supplements
How much?
Men: 120 mcg
Women: 90 mcg

Why you need it: Helps blood clot properly and helps maintain strong bones in older men and women.

Good to know: Can dilute the effect of blood thinners, so talk to your doctor if you take Coumadin (warfarin) or other blood thinners.

Food sources: Plant oils, green vegetables, cabbage, cauliflower.
CalciumHEALTH drugs_supplements
How much?
Men and women: 1200 mg

Why you need it: Helps form and maintain healthy teeth and bones; needed for normal heartbeat; helps with blood clotting.

Good to know: The body needs vitamin D to help absorb calcium, so if you use calcium supplements choose one that contains D. Recent studies have linked calcium pills to increased risk of heart attack.

Food sources: Dairy products, green leafy vegetables, bok choy, calcium-fortified orange juice.
ChromiumHEALTH drugs_supplements
How much?
Men: 30 mcg
Women: 20 mcg

Why you need it: Helps maintain normal blood sugar levels.

Good to know: There has been interest in treating high glucose levels and type 2 diabetes with supplemental chromium, but research to date is inconclusive.

Food sources: Meat, chicken, broccoli, apples, fish, grape juice.

IodineHEALTH drugs_supplements
How much?
Men and women: 150 mcg
Why you need it:
Necessary for normal thyroid function; prevents goiter, a swelling of the thyroid gland.
Good to know:
Deficiency occurs more often in women than men; when buying salt, choose one labeled "iodized."
Food sources: Seafood, iodized salt.
IronHEALTH drugs_supplements
How much?

Men and women: 8 mg
Why you need it:
Essential for healthy red blood cells.
Good to know:
Men and women over 50 generally should not take a mutivitamin containing iron unless they have been diagnosed with iron deficiency.
Food sources:
Meat, eggs, fortified bread and grain products.

MagnesiumHEALTH drugs_supplements
How much?

Men: 420 mg
Women: 320 mg
Why you need it:
Supports a healthy immune system; helps keep bones strong; regulates heart rhythm.
Good to know: Magnesium-rich foods may help protect against the development of type 2 diabetes; may also decrease the risk of high blood pressure in women.
Food sources: Whole grains, nuts, green vegetables.

PotassiumHEALTH drugs_supplements
How much?

Men and women: 4700 mg
Why you need it:
Crucial for heart, kidney, muscle, nerve function; important in controlling blood pressure; works with sodium to maintain the body's water balance.
Good to know:
With age, kidneys become less able to remove potassium from blood, so speak with your doctor before taking supplements. A diet rich in fruits and vegetables generally provides sufficient potassium.
Food sources:
Cantaloupe, bananas, yogurt, leafy green vegetables and sweet potatoes.
SeleniumHEALTH drugs_supplements
How much?
Men and women: 55 mcg

Why you need it:

Helps make special proteins that play a role in preventing cell damage.

Good to know:

May reduce the risk of certain cancers, including lung, colorectal and prostate, although not all studies have found this effect.

Food sources:

Red meat, fish, chicken, vegetables.

ZincHEALTH drugs_supplements
How much?

Men: 11 mg
Women: 8 mg
Why you need it:
Aids in wound healing; keeps sense of smell and taste sharp.
Good to know:
Many people take zinc to ease the miseries of a common cold, but its effect is controversial; some studies suggest zinc can speed recovery, others conclude it doesn't work. Some studies show that taking a combination of antioxidants and zinc reduces the risk of advanced age-related macular degeneration.
Food sources:
Fortified cereals, red meat, eggs, seafood.

Omega-3 fatty acidsHEALTH drugs_supplements

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