Vitamins have a specific function to play in repairing the body after the natural wear and tear of the body. However, after a person turns forty there are certain essential vitamins that must be taken at all cost in order to prevent diseases that come with ageing.
Vitamin B12 is one of them. It is essential for the proper functioning of the brain and for normal blood function. Fish, chicken and meat are great sources of vitamin B12 and are absorbed efficiently by the body when someone is young.
However, as the body ages, it is unable to absorb this vitamin properly. Hence vitamin B12 supplements need to be taken. It is a water-soluble vitamin and so even if you consume extra, it will be flushed out through your urine. However, the recommended dosage is 2.4 mg per day.
Calcium intake is necessary to prevent several diseases like heart attack, stroke and osteoporosis and also to prevent fracture. When your body lacks in calcium, it steals it from your bones. This is why pregnant and lactating mothers should take high doses of calcium.
People over forty should take 1000 mg of calcium every day. Also, people over forty should consume foods that are rich in calcium like milk, curd, lentils, beans, tofu, fish, spinach, etc.
The next vitamin that is essential for people over forty is vitamin D. It is essential to prevent different types of cancer, liver disease, diabetes and heart diseases. For the calcium to be absorbed by the body, vitamin D is essential.
The best source of vitamin D is the rays of the sun. Dairy, grains, cereals and fish are also great sources of vitamin D. Consuming 4000 IU per day is the recommended dosage of vitamin D for people over forty.
Magnesium and potassium are required by people over forty to protect themselves from high blood pressure levels. The recommended dosage for magnesium is 320 mg and for potassium it is 4.7 g per day.