Are you over 40? You should take these vitamins at all costs

The best way to create this army is to eat a rich, healthy diet. It's important to eat well at any age, but after 40 it's very important, as even at this point they start changing the rules.

The body doesn't function in the same way at the age of 40+ as has worked in its 20s. The muscle mass begins to shrink, more likely you are to gain weight, you may soon enter the menopause phase, and the risk of cancer, heart disease, and diabetes begins to grow.

A solution to such risks is to take enough vitamins and nutrients, eating healthy and in some armaments (not always) by getting supplements because they are best absorbed.

Here are some of the vitamins and nutrients you need after 40s and the best ways to get:

1. Vitamin B12: Once you're 40 years old (and certainly 50), your vitamin B12 should be your primary. It's very important for circulation and brain function.

Children and young people can obtain vitamin B12 from foods found in animal products, such as meat, fish, chicken, dairy, and eggs.

The aging of the body begins and the absorption of vitamin B12 is difficult, especially after 50, when even body acid levels begin to dry.

After 40 years and before you are 50 years old, it is good to obtain vitamin B12 from supplements or multivitamins. Try to get 2.4 mg a day, even if you get more, don't worry.

Because it's a water vitamin, you can urinate the part you don't need.
2. Calcium: While the bones are thought to absorb much of calcium in the early years of life (usually before the age of 30), this nutrients plays an important role in protecting the bones as they grow older.

Calcium is needed for other basic functions in the body, such as muscle contraction, nerve and heart function, and other biochemical reactions if you're not getting enough calcium from the diet, your body gets calcium from the bones (so they start to weaken).

To close, you need calcium after the age of 40, yet you should not overdo it because it will not only yield any benefits, but it may also cause health problems, writes Shendet, broadcast Schneta newspaper.

Women can receive the daily calcium amount of 1,000 mg per day for women 40-50 and 1200 mg for women over 50 if they consume calcium-rich foods, such as dairy products, fish, brocoli, almonds, and spinach.

3. Vitamin D: Vitamin D is very important, especially after the age of 40, for it prevents age - related problems.

A lack of vitamin D is related to diabetes, heart disease, multiple sclerosis, and breast cancer and intestines - the risk of growing older. Vitamin D is also very important for the absorbed calcium in the body.

Some of the food sources of vitamin D are fish, dairy, cereals, but it is more difficult to absorb vitamin D taken from food.

The sun is the best source of this vitamin. In winter it becomes difficult to get vitamin D, so experts recommend obtaining D3 supplements.

You should get at least 600 IU in the day (and 800) IU after age 50, according to the National Institute of Health.

4. Magnesey: The major function of magnesium is to help regulate blood pressure, very important for women over 40 who are already in danger of high blood pressure because of age.

A lack of magnets is linked to heart disease, diabetes, and inflammation. Magnesi also plays an important role in absorption of calcium and helps to function muscles, nerves and hearts, as well as controlling glucose in the blood.

If you consume a healthy, balanced diet, you can take the necessary dose of magnesium (320 mg) a day from foods over 40 years of age) from green vegetables, legumes, soybeans, dried fruits, different seeds, and avocados.

Here's how you get 100% of the magnesium out of food!

High magnesium doses cause no serious problem, yet they may cause diarrhea, nausea, or pain.

5. Omega 3: Technically, they are not vitamins, yet fatty omega 3 acids deserve a spot on the list because of their many health benefits, especially because they help to cope with the negative changes that come with age, such as increased risk for heart disease and lower cognitive capacity.

Studies have shown that fatty omega 3 acids help reduce blood pressure and poor cholesterol levels (LDL), reduce the risk of heart disease and play an important role in strengthening memory.

A recent study has even found that people with high levels of fatty acids omega 3 in blood perform best on memory and abstract tests compared with low - level individuals, which means that these species play an important role in protecting mental health.

Although you can obtain omega 3 fatty acids from foods like fish, almonds, seeds of green freedoms and vegetables, supplements are also a good way to make sure you're getting enough of this nutrients.

Take about 500 mg a day if you are in good health, 800-1000 mg if you are suffering from heart disease and 2,000 -400 mg if you have high levels of triglycedes.

And make sure to ask your doctor about the correct dose if you're getting blood dilate, since they can have serious side effects. /Gazzeta Shneta/