Vitamins and minerals are essential for maintaining good health and play many vital roles in the body, from producing energy to ensuring the body's systems function properly. . Although a healthy, balanced diet can meet most nutritional needs, some men and women benefit from adult nutritional supplement tablets, capsules, powders, or syrups.
Research shows that many adults They do not get enough choline, magnesium, calcium, potassium, vitamin D and vitamin E. Inadequate intake of nutrients increases the risk of various diseases such as osteoporosis and cancer, and can even shorten life expectancy.
If you want to stay healthier and look younger as you age, you need to Get enough essential vitamins and minerals. In this article from BingMag, we are going to talk about the nutritional needs of adult men and women and How to take supplements. Stay with us until the end of the article.
The most important nutritional needs of adult women
Women have special nutritional needs that change throughout life. For example, pregnant and lactating women need to get more of certain nutrients than other women. Additionally, the need for different nutrients may vary depending on a person's overall health and lifestyle. Research shows that female athletes are at risk of vitamin D, calcium and iron deficiency, and it is better to consult with a nutritionist about How to adjust the diet and take supplements to meet their specific needs.
Women who are in Reproductive age
The reproductive period lasts from puberty to menopause. During this period of time, menstruation and hormonal factors can affect people's nutritional needs.
1. Vitamin B6 and vitamin D
Women of childbearing age are exposed to the deficiency of several types of nutrients, including vitamin D and vitamin B6. A survey of more than 15,000 people showed that nutrient deficiencies, especially vitamin D and vitamin B6 deficiencies, are common among women aged 19 to 50 and those who are pregnant or breastfeeding. Women aged 19 to 50 need 15 micrograms of vitamin D (600 international units) and 1.3 mg of vitamin B6 daily.
Iodine is very important for fetal brain development. Evidence shows that women aged 20 to 39 have less iodine than other people, while the probability of getting pregnant is higher in this age group. The amount of iodine needed by adult women is 150 micrograms per day, which reaches 220 micrograms during pregnancy and 290 micrograms during breastfeeding. And consult a doctor about this. Excessive consumption of iodine may have a negative effect on thyroid health.
Getting folate (vitamin B9) is essential during reproductive years. This vitamin helps in the production of red blood cells and plays a role in protein digestion. Also, receiving its supplement prevents neural tube defects in the developing fetus.
Most people use the terms folate and folic acid interchangeably, while these two are different. Folate occurs naturally in foods, but folic acid is a synthetic form of folate that can be found in supplements and some fortified foods.
Women over 18 who are not pregnant need 400 micrograms of folate. During pregnancy and breastfeeding, the need for this nutrient increases and reaches 600 and 500 micrograms per day, respectively.
Many women suffer from iron deficiency during pregnancy. Getting this mineral is essential for the function and health of the reproductive organs. Also, iron plays a role in energy production, wound healing, immune system function, and red blood cell production. It is recommended that women aged 19 to 50 get 18 milligrams of iron per day. The body's need for iron during pregnancy and breastfeeding is 27 and 9 mg, respectively.
Women who lose a lot of blood during periods may suffer from iron deficiency and anemia. These women benefit the most from eating iron-enriched foods or taking an adult food supplement that contains iron.
Pregnant and lactating women
During pregnancy and breastfeeding, the need for Nutrients are increased to support the health of the fetus and mother. Pregnant and lactating women need to get more of almost all water-soluble (vitamins B and C) and fat-soluble (vitamins A, E, D, and K) vitamins than others, and for this reason, they are more likely to suffer from vitamin deficiencies.
Statistics show that around 30% of pregnant women around the world experience vitamin deficiency. For example, researchers estimate that 18 to 84 percent of pregnant women are vitamin D deficient. Current guidelines recommend that pregnant and lactating women Get 15 micrograms (600 international units) of vitamin D.
In addition to vitamin D, pregnant and lactating women also need enough folate and iodine. Folate helps reduce birth defects and iodine is essential for brain development. Pregnant women should get 600 micrograms of folate and 220 micrograms of iodine every day. During breastfeeding, 500 micrograms of folate and 290 micrograms of iodine are needed.
Choline is another nutrient that helps maintain the health of the mother and fetus. Studies show that most pregnant women do not get the recommended 450 mg of choline per day. Choline is found in eggs, fish, soybeans, and broccoli, and unfortunately, many prenatal supplements lack this important nutrient.
As menopause approaches, nutritional needs change. Aging and a decrease in estrogen levels can lead to various nutritional deficiencies and increase the need for adult nutritional supplements.
1. Vitamin B6, folate and vitamin B12
After menopause, the need for B vitamins may increase. Vitamins of this group are very important for maintaining health. Vitamin B6, folate and vitamin B12 contribute to the production of red blood cells, energy production, protein metabolism and nervous system function and reduce the risk of diseases that are more common in older women.
After 50 years of age. The need for vitamin B6 goes from 1.3 mg to 1.5 mg per day. Although the recommended vitamin B12 for elderly women is not different from that of people under 50 years of age and is 2.4 micrograms per day, the possibility of vitamin B12 deficiency increases with age. Because in old age, the body cannot absorb vitamin B12 well. Therefore, many elderly women may need to take adult food supplements that contain vitamin B12.
2. Vitamin D and calcium
During menopause, estrogen levels decrease and the risk of osteoporosis increases. Osteoporosis weakens the bones and increases the risk of fractures. Calcium and vitamin D are essential for bone health, so women should make sure they get enough of these two nutrients. D and 1200 mg of calcium are needed. Women over 70 should get 20 micrograms (800 international units) of vitamin D and 1,200 milligrams of calcium. Vitamin D deficiency is a common problem among postmenopausal women. This group of women should consult with a doctor about the measurement of this vitamin in the blood and the need to take adult nutritional supplements.
Some people use calcium supplements to maintain bone health, but it is not clear if this works. Is it a good idea or not? In a study, a group of researchers concluded that increasing calcium intake by taking supplements or making some changes in diet can slightly increase bone mineral density. However, other researchers have raised concerns that excessive calcium intake may be harmful and affect the cardiovascular system. Therefore, more research should be done in this field.
The most important nutritional needs of adult men
Men's nutritional needs are different from women's, so they need more of some nutrients and less of some nutrients. For example, because men do not lose blood through menstruation, they are less likely than women to develop iron-deficiency anemia and therefore need to get less iron. The most important nutrients that men need to maintain their health are:
Women are not the only people who need folate, men should also get 400 micrograms of folate during the day. The body needs folate to make DNA and red blood cells. This vitamin improves sperm quality and prevents changes in it. These changes are related to chromosomal abnormalities in children.
2. Vitamin D
Every time your muscles move, they use vitamin D. In addition, this vitamin keeps the body's immune system strong, reduces the risk of cancer, improves mood, and helps absorb calcium in the intestines. Apart from its health benefits, vitamin D can increase testosterone levels in men. It is recommended that men aged 19 to 70 get 15 micrograms (600 international units) and men over 70 get 20 micrograms (800 international units) of vitamin D.
Athletes burn more calories than other people, and that is why The reason is that they have to eat more food to maintain their weight. Some studies have investigated the importance of vitamin D supplementation for athletes and have concluded that vitamin D supplementation helps improve muscle damage after exercise, improves heart function, and supports the immune system. However, more research is needed to confirm the benefits of adult nutritional supplement consumption by athletes.
Poki Osteoporosis is more common in women, but in men, the probability of its occurrence increases after reaching the age of 50. Calcium protects the health of muscles, nerves and bones and reduces the risk of osteoporosis. All men under the age of 70 should get 1,000 milligrams of calcium per day for strong, dense bones. After the age of 70, the body's need reaches 1200 mg per day.
4. Vitamin C
Benign prostatic hyperplasia (prostate enlargement) is common in older men and causes problems such as Urine retention, urinary tract infection, bladder stones and kidney damage. Research has shown that adequate intake of vitamin C is associated with a reduced risk of developing this disease. All men over the age of 18 should receive 90 mg of vitamin C daily.
Potassium helps control blood pressure and reduces the risk of heart diseases by maintaining the health of blood vessels. For this reason, the older men get, the more important this nutrient is for them. The body's need for potassium is 7.4 grams per day.
6. Vitamin A
In addition to maintaining eye health and strengthening the immune system, this important vitamin reduces the risk of prostate cancer. Adult men need 900 micrograms of vitamin A every day.
Many men do not get enough of this important mineral. Magnesium not only plays a role in maintaining the health of muscles, nerves and bones, but it can also strengthen the immune system, reduce the risk of cancer and prevent heart disease.
You are between the ages of 19 and At the age of 30, you need 400 mg of magnesium and 420 mg after that. Research on the benefits of nutritional supplements for adults has shown that taking magnesium supplements can increase testosterone levels in sedentary and active adults. 8. Zinc
Men who are vegetarians often face the problem of zinc (zinc) deficiency. This mineral helps build protein in the body, fights infection, and heals wounds. All men should get 11 milligrams of zinc per day to stay healthy.
Who needs an adult supplement?
Using nutritional supplements for adults cannot replace a healthy and balanced diet. Supplements are designed for people who cannot meet their needs through diet alone, including:
- People with certain diseases such as digestive diseases that cause poor Absorb nutrients
- Vegetarians and those who eliminate certain food groups from their diet
- People with eating disorders
- People who smoke or drink alcohol Alcoholics use
- People whose medications reduce the absorption of nutrients
- Obese people
- Pregnant women
Vegetarians should adjust their diet to ensure they are getting enough of all nutrients. For example, vitamin B12 is only found in animal foods. Therefore, vegetarians may need to supplement or eat foods fortified with vitamin B12. A vegetarian diet may also lack enough iron, calcium, zinc, and protein.
The best way to avoid nutritional deficiencies while following a vegetarian diet is to eat a balanced and varied diet that includes legumes, grains Whole grains, nuts, soy products, dark leafy greens (such as spinach), broccoli, and fortified foods. If vegetarians cannot meet their needs with diet, they should go for supplements.
How to choose the best food supplement for adults
These days, due to the production of different products, it is possible to make a decision in It is a bit difficult to choose a nutritional supplement for adults. The most important factors to consider when purchasing a supplement are:
- Age and Gender: There are supplements that are specifically for men and women or for age groups. They are made differently. Because nutritional needs are different between men and women and change with age. Also, women who are pregnant or breastfeeding should choose a product that is formulated to meet the needs of pregnancy or postpartum.
- Dietary restrictions or allergies: If you have a dietary restriction or allergy. If you have food, be sure to read the supplement label carefully. Some supplements contain ingredients such as gluten that may be allergenic for you.
- Nutrient content: It is better to avoid products that contain a lot of vitamins or minerals. unless your doctor recommends their use.
- Dosage: If you forget to take a supplement throughout the day, choose a product that you take once a day.
- Type of supplement: Supplements are produced in the form of tablets, capsules, powder, syrup, etc. So, According to your desire, you can choose one of its types.
- Budget: Considering that you have to take some supplements several times a day, the cost of buying them must be
We recommend that you consult a doctor or a nutritionist before taking a nutritional supplement for adults. Because not all people need supplements and excessive intake of nutrients can lead to serious problems. If you are deficient in a particular vitamin or mineral, your doctor may recommend that you use supplements that only contain that nutrient.
How to take a nutritional supplement for adults
Some supplements, such as calcium, should be taken with food, while others, such as iron, are best taken on an empty stomach. However, this can cause stomach upset.
Fat-soluble vitamins are better absorbed when they are taken with a meal that contains healthy fats. So to get the most out of your multivitamin supplement, take it with food. Which meal you take the supplement with is up to you, but it is best to take it with the same meal that will help you remember to take it consistently.
If you are taking several different supplements, Do not take them at the same time to maximize absorption in the intestine. Because some nutrients such as calcium and iron compete for absorption.
In adulthood, age, physical activity level, health status and lifestyle affect nutritional needs. Affect. The best way to provide the nutrients your body needs is to follow a healthy, balanced and varied diet. However, it may sometimes be necessary to use dietary supplements for adults. Because some factors and conditions such as pregnancy, breastfeeding, aging, illness or drug use increase the risk of nutrient deficiency. Consult on How to choose tablets, capsules, syrups or powders for nutritional supplements for adults. When buying a supplement, you should pay attention to things like the amount of nutrients in it and the expiration date. Also, read the product label carefully to know its ingredients. Some supplements contain ingredients such as gluten that you may be allergic to.This article is for informational purposes only. Before using the recommendations of this article, be sure to consult a specialist doctor. For more information, read BingMag Disclaimer.
Sources: healthline, medicalnewstoday, healthline, healthgrades