The supply of essential nutrients for the well-being and correct functioning of the organism is essential throughout the life of the individual. The right amount of these nutrients should be guaranteed by a healthy and balanced diet. However, there are particular phases of life in which it can be difficult to be able to guarantee your body everything it needs, as can occur, for example, during growth, with advancing age or in periods characterized by particular physical and mental stress.
When to use supplements?
Where nutrition is not sufficient to meet the need for nutrients, as well as in cases where you want to help promote the well-being of the body, it can be useful to resort to the use of food supplements.
It is precisely these needs that drive many people to resort to supplementation with more or less specific products, especially after reaching the age of 50.
There are many nutrients needed after the age of 50, to which other substances can then be added which are not essential for the body, but which can help support various functions.
In the following chapters we will therefore go into detail about which nutrients and which supplements can be useful after the age of 50.
Vitamins and minerals: essential nutrients
Vitamins and minerals are essential nutrients for the correct functioning of the entire body at all ages, naturally, even after the age of 50.
Among the vitamins, we mention:
- B vitamins, such as vitamin B12 and vitamin B6 which contribute to the reduction of tiredness and fatigue, but not only. The B vitamins, in fact, are involved in multiple cellular and metabolic processes, as well as contributing to the functioning of the nervous system.
- Vitamin A: with a powerful antioxidant effect, vitamin A is involved in many other functions of the body, such as the proper functioning of vision and the immune system.
- Vitamin C: vitamin C (or ascorbic acid, if you prefer) is involved in the synthesis of bile acids, collagen and some neurotransmitters. In addition, it is involved in the intestinal absorption of iron, in the conversion of folic acid into the biologically active form tetrahydrofolic acid, in the regulation of histamine levels, in the stimulation of the immune function. In synergy with vitamin E, thanks to its antioxidant power, vitamin C also contributes to the protection from damage caused by free radicals.
- Vitamin E: vitamin E – or tocopherol – is characterized by its antioxidant activity, thanks to which it is able to protect cells and tissues from the action of free radicals.
- Vitamin D: Vitamin D is implicated in maintaining bone health.
- Vitamin K: essential in the coagulation process, vitamin K is also involved in maintaining the health of bone tissue.
Among the minerals, however, we mention:
- Soccer: essential for the health of bones and teeth, calcium is also involved in muscle function, as well as in the processes of coagulation.
- Magnesium: Magnesium is a component of many enzymes within the human body, it is involved in muscle function and energy metabolism.
- Selenium: selenium is the cofactor of antioxidant enzymes that protect cell membranes from oxidative stress; moreover, it is involved in the synthesis of thyroid hormones.
- Phosphorus: constitutes numerous enzymes, nucleotides, nucleic acids, proteins and phospholipids. Phosphorus is also used in the formation of high-energy bonds (such as those present in ATP, the main energy source used by cells). In addition to this, it is involved in the regulation of blood pH and various biochemical processes.
- Zinc: Like other minerals, zinc is also part of the composition of various enzymes and is involved in energy metabolism. Furthermore, it contributes to the maintenance of vision, normal cognitive functions and the function of the immune system.
- Manganese: it is another mineral involved in numerous processes useful for the body, such as the function of the immune system, thyroid activity, coagulation and even fertility.
- Ferro: it is essential for the transport of oxygen in the blood and for the synthesis of hemoglobin and collagen. It also plays a role in the metabolism of nucleic acids and in the cellular respiration process.
- Iodine: it is an indispensable mineral for thyroid function, as it is part of the composition of the hormones produced, precisely, by the thyroid gland.
Among the other minerals useful for the well-being of the organism and for maintaining all its functions, we also find copper, molybdenum and chromium.
Other nutrients and ingredients
Food supplements useful from the age of 50 onwards may also contain additional nutrients or other substances that are added to the formulation in order to provide support to some functions of the body.
Among these, we mention for example:
Supplements after 50: which ones to choose?
So far we have seen which nutrients and non-nutrients can be useful from 50 years of age onwards. The choice of the type of supplement to use, however, is personal and depends on the result that each person intends to achieve and on any problems or needs that have led them to resort to supplementation.
Therefore, below we will list some of the types of supplements that can be useful in this phase of life.
Supplements to support memory and cognitive function
To promote cognitive functions – including memory – and to counteract any onset of mental fatigue, it is possible to resort to the use of food supplements formulated with ingredients that can contribute to the support of all these functions.
In a supplement of this type there will certainly be vitamins of group B and vitamins C and E, as well as precious mineral salts such as magnesium, calcium, zinc and selenium, to which other nutrients can be added.
Antioxidants such as resveratrol can also prove useful in products of this type; as well as some herbal extracts, such as ginkgo or ginseng extract.
Supplements to support the immune system
Again, the presence of vitamins and minerals is essential. Further ingredients to support the immune system that can be included in the composition of food supplements specially formulated for this purpose are some types of plant extracts, such as, for example, the well-known echinacea extract.
Food supplements to support visual function
After the age of 50, visual functionality may also need help. Therefore, minerals and vitamins such as zinc and vitamin A may be present in supplements of this type. Blueberry plant extracts can also help support vision.
Supplements for the well-being of the cardiovascular system
To promote the well-being of the heart and the circulatory system, omega series fatty acid supplements (such as those of the omega-3 series, docosahexaenoic acid and eicosapentaenoic acid) may prove useful, which can prove useful in controlling the levels of fats in the blood. Supplements of this type may also contain ingredients such as coenzyme Q10 or plant extracts such as hawthorn extract.
Useful supplements for women after 50 years
Among the products that can be useful for women after the age of 50, we mention:
- Supplements to provide relief from menopausal symptoms;
- Supplements that contribute to bone health (for example, based on vitamin D, vitamin K, calcium and magnesium).
Useful supplements for men after 50 years
Among the food supplements that can be useful to men after the age of 50 are those that support the well-being of the prostate. These are products generally based on minerals (such as zinc, selenium or manganese), vitamins (such as vitamins A, E and C) and plant extracts (such as pumpkin seed extracts, Serenoa repens or nettle extracts).
Conclusions and warnings
As we have seen, there are several supplements that can be used to support the various functions of the body after the age of 50.
On the market, moreover, it is possible to find various products specifically designed for this age group, formulated with different ingredients combined with each other in order to obtain supplements that are able to respond to the different needs that may arise in this phase of life.
Although, as mentioned in the previous chapter, the choice of the product to use is strictly personal, it should be specified and remembered that – regardless of the type of food supplement one decides to take – these are not intended as substitutes for a balanced diet and a healthy lifestyle. Furthermore, before taking supplements after the age of 50 it would be advisable to consult your doctor in advance, even more so if you suffer from particular ailments or diseases and/or in the case of pharmacological therapies in progress.
Source: www.my-personaltrainer.it
