6 nutrients you need after age 40

Vitamins are inorganic substances that can be found in different foods and are necessary for the proper development and functioning of our body.

After 40, monitoring the number of vitamins, minerals, and nutrients that we obtain becomes fundamental. If you do not pay the required attention you can experience negative changes such as loss of muscle mass, a slow metabolism and increased risk of heart disease.

Check which vitamins and other nutrients are especially needed after age 40 and start consuming them.

1. Vitamin B12

Vitamin B12 is found naturally in foods of animal origin. R esulta essential for the proper functioning of the brain, blood, and nervous system.

The lack of this vitamin usually causes:

General weakening
Loss of appetite
Weightloss
Megaloblastic anemia

Normally we obtain the necessary amount of vitamin B12 by eating a varied and balanced diet.
However, after 40 years, the decrease in hydrochloric acid in the stomach causes problems absorbing it. Therefore, many older adults should consume it through fortified foods or dietary supplements

2. Calcium

Calcium is an essential mineral that is present in foods such as milk, cheese, and other dairy products.
Its function is essential to keep bones and teeth strong. In addition, calcium intervenes in the circulation of blood, the balance of the nervous system and muscle contraction.

For all the above, a deficiency of calcium can cause diseases such as osteoporosis and rickets.
Although bones absorb most of the calcium they need before age 30, after age 40 they begin to lose calcium slowly.
Therefore, to prevent osteoporosis and other bone diseases it is necessary to monitor the consumption of calcium.

3. Vitamin D

Vitamin D is easily obtained when exposed to sunlight and when consuming egg and milk. This vitamin is essential for the absorption of calcium in the body so it also has an important role for the development of the skeleton.
A poor absorption of it can lead to diabetes, multiple sclerosis, cardiovascular diseases and chronic diseases.

Since the ability of the skin to absorb vitamin D decreases with age, after age 40 you have a higher risk of developing a deficiency.
Our recommendation is to watch the time you spend under the sun , so do not overdo it, but do not forget to do it a few minutes a day.
If you have allergies to the sun or for some reason it is impossible to do so, include a vitamin supplement in your daily routine.

4. Potassium

Potassium is an essential mineral for some basic functions at the level of muscle and nervous system. If you do not consume enough potassium after 40 you will notice:

Muscle pains
Muscular weakness
Dehydration
Cramps
Diarrhea
Constipation
Neuromuscular disorders

To ensure you have the necessary intake of potassium, you must have a varied diet that includes nuts, coffee, cocoa and green leafy vegetables.

However, take into account that an excess of potassium in the body can cause complications in the heart and gastrointestinal system. Therefore, if you are going to take a potassium supplement, first consult your doctor.

5. Magnesium

Magnesium is an essential mineral and its main function is to regulate blood pressure. It is also of great importance in the production of energy and in the absorption of calcium, as well as in other essential metabolic reactions.
Because magnesium is part of chlorophyll, you'll find it in green leafy vegetables, in unrefined grains, in legumes like soybeans or beans and in nuts.

After 40 years it is necessary to monitor with greater caution the intake of this mineral.
You must include the foods that contain it in each of your meals. If your diet is poor, include a supplement that contains magnesium.

6. Omega 3

Although omega 3 fatty acids are not vitamins or minerals, it is important to add them to the list, since they are essential for your health after age 40. Omega 3 can be obtained from two sources:

Animals: From fish oil and krill oil.
Vegetables: From plants such as flaxseed, chia seeds, hemp seeds and soybean oil.

Consuming this nutrient after 40 helps you control blood pressure and bad cholesterol (LDL) , two very common problems at this stage.

The omegas also have a key role in the maintenance of memory and general brain function.

Remember that it is always better to consume vitamins and minerals from healthy foods and a balanced diet, instead of resorting to vitamin supplements and pills.

Leading a healthy life can prepare you for the changes that lie ahead.