When asked if multivitamin supplements are the answer to wholesome nutrition, many doctors advise to fulfil these nutritional requirements through a well balanced diet- complete with lots of fruits and vegetables, low fat dairy, lots of fluids, healthier oils, whole grains and good proteins. But as you get older, it becomes harder to derive proper nutrition from solely diets. That’s because as you grow older, your body’s nutritional requirements change, and so does your body’s functioning. Many people find their appetites decreasing as they get older, some might face trouble chewing, while others may also have trouble finding these healthy foods. Here is where vitamin supplements step in- they bridge the nutritional gap between your diet and your body’s requirements. So which supplements should you add to your diet?
Before we come to that, you must understand which vitamins and minerals are required:
- Vitamin D: Vitamin D is produced in the body when you expose it to sunshine, and it also facilitates the absorption of calcium and phosphorus. So this makes it key for healthy bones and teeth; and as you grow old, your body tends to get deficient in Vitamin D.
- Calcium: Healthy and strong bones require sufficient calcium in the body. Older people, especially women, face the risk of having osteoporosis. Hence, apart from consuming calcium in the form of dairy products like milk and yoghurt, calcium supplements are also required.
- Magnesium: Magnesium plays an important role in keeping your blood sugar and blood pressure levels steady. It is also good for your bones as well. It is found in nuts, spinach and dairy products.
- Folate: Folate is naturally found in spinach, beans, peas, oranges and also in fortified cereals and enriched breads; and is required by the body to prevent anaemia.
- Vitamin B12: Vitamin B12 is essential for keeping blood cells and nerve healthy. As you age, your body’s absorption of B12 diminishes over time, so you do require supplements to meet these requirements.
- Vitamin C: Not only found in citrus fruits, but also in red and green bell peppers and other vegetables, Vitamin C helps wound healing and may also help protect your from cataracts.
- Vitamin B6: Required to help metabolism and the immune system, Vitamin B6 is derived from soy products, whole grains, fortified cereals and organ meats.
- Omega 3 fatty acids: Omega 3 fatty acids have known to protect against heart disease, and also alleviate symptoms of rheumatoid arthritis. It is recommended to consume at least two servings per week of fishes like salmon, tuna and halibut.
So many essential vitamins and minerals are required for the healthy functioning of the body, but how does one get these? For calcium, Osteocare is a supplement manufactured by UK’s number 1 vitamin company, and is used by families all across the world, as it is specially formulated with calcium to help maintain healthy bones both in men and women of all ages. Another famous vitamin and mineral supplement is Perfectil. Their range of beauty vitamins and minerals provide specific support to help maintain great looking skin, hair and nails all year round.
However, before you begin taking any supplements, it is strongly recommended that your consult your doctor.