ALL ABOUT VITAMINS, MINERALS AND SUPPLEMENTS

ALL ABOUT VITAMINS, MINERALS AND SUPPLEMENTS  In general the way to get crucial vitamins and minerals is  through healthy foods, so for a completely well-nourished person, supplements  may be a waste of money. But for people over age 50, even the best diet may not  provide enough of some important nutrients.  Use this information to  explore details about the Vitamins, Minerals and Supplements that are most  important and specially as you grow older for people over 50.  Supplements  may cause side effects. If you have certain diseases, such as cancer or  diabetes, your body may have special nutritional needs. Be sure to talk to your  doctor about the vitamins and supplements you  take. Vitamins : 1.1 Vitamin A 1.2 Vitamin B1  (thiamin) 1.3 Vitamin B2 (riboflavin) 1.4  Vitamin B3 (niacin) 1.5 Vitamin B6 (pyridoxine) 1.6 Vitamin B12 1.7  Vitamin C 1.8 Vitamin D 1.9 Vitamin  E 1.10 Folic acid 1.11 Vitamin K  [2] MINERALS : 2.1 Calcium 2.2 Chromium 2.3 IODINE 2.4 IRON 2.5 Magnesium 2.6 Potassium 2.7 Selenium 2.8 Zinc  [3] SUPPLEMENTS : 3.1 Omega-3 fatty acids 3.2 Echinacea 3.3 Ginkgo 3.4 Ginseng  ____________________________________ [1] Vitamins   ____________________________________  Vitamin A How much? Men: 900 mcg Women: 700 mcg  Why you need it:   Promotes good vision; helps keep immune system healthy.  Good to  know: In supplements, look for vitamin A as beta carotene, not as  retinol or retinoic acid, which increases the risk of bone  fracture.  Food sources: Dairy products, fish, darkly colored  fruits and vegetables.  ____________________________________  Vitamin B1 (thiamin) How much? Men: 1.2 mg Women: 1.1 mg Why you need it:   Necessary for healthy nerve and brain cells; helps convert food to  energy. Good to know: Antacids and some diuretics may lower  thiamin levels by decreasing absorption and increasing urinary  secretion. Food sources: Liver, whole grains, enriched breads and  cereals.  ____________________________________  Vitamin B2 (riboflavin) How much? Men: 1.3 mg Women: 1.1 mg Why you need it:   Important for red blood cell production; helps convert food to  energy. Good to know: Older men and women may be especially  susceptible to riboflavin deficiency, which can cause cracking or sores at the  corners of the mouth, skin irritation or weakness. Food sources:   milk, eggs, fortified bread products and cereals.  ____________________________________  Vitamin B3 (niacin) How much? Men: 16 mg Women: 14 mg Why you need it: Necessary  for proper functioning of the digestive system, skin and nerves; helps convert  food to energy. Good to know: Can cause skin flushing; may be  prescribed to treat high cholesterol but should be used only under a doctor's  care because of potentially severe side effects. Food  sources: Meat, fish, poultry, eggs.  ____________________________________  Vitamin B6 (pyridoxine)   How much? Men: 1.7 mg Women: 1.5 mg Why you need it: Aids  in the formation of red blood cells; strengthens the immune system. Good  to know: Too high doses of supplements may cause nerve damage, numbness and  trouble walking.  Food sources: Beans, nuts, eggs, whole  grains.  ____________________________________  Vitamin B12 How much? Men and women: 2.4 mcg  Why you need it: Essential for  keeping nerves and red blood cells healthy.  Good to know: As many  as a third of people over 50 do not absorb enough B12 from diet alone;  inadequate absorption may lead to neurological and balance  problems.  Food sources: Fish, shellfish, meat, dairy products.   ____________________________________  Vitamin C How much? Men: 90 mg Women: 75 mg (Smokers should add an extra 35  mg)  Why you need it: Important for wound healing; boosts  immune system; required for growth and repair of tissues in all parts of  body. Good to know: No studies confirm vitamin C prevents colds  although it may shorten the length of a cold; excessive amounts may lead to  upset stomach and diarrhea. Food sources: Citrus fruits, tomatoes,  kiwi, strawberries.  ____________________________________  Vitamin D How much? Ages 51-70: 400 IU (10 mcg) Age 71+: 600 IU (15 mcg) Why  you need it: Helps the body absorb calcium; may protect against heart   disease, cancer, diabetes and several autoimmune diseases. Good to know: The current recommendation is under review and may soon increase  substantially. Food sources: Sun  exposure provides the body's main supply of vitamin D; fatty fish, fortified  milk and juices also contribute.  ____________________________________  Vitamin E How much? Men and women: 15 mg Why you need it: Helps protect  cells from damage; may reduce the risk of developing cancer, heart disease and  other chronic diseases, but further research is needed. Good to know:   If you take a blood thinner, talk to your doctor before taking supplements;  vitamin E increases bleeding risk. Food sources: Vegetable oils,  nuts, fruits, vegetables.  ____________________________________  Folic acid How much? Men and women: 400 mcg  Why you need it:   This B vitamin helps form red blood cells and produce  DNA.  Good to know: High levels may mask vitamin B12  deficiency, especially in older adults. Recent research, suggests that for  women, folic acid along with vitamins B6 and B12 may reduce the risk of  developing age-related macular degeneration.  Food sources:   Enriched cereals, whole-grain breads, dark, leafy  vegetables.  ____________________________________  Vitamin K How much? Men: 120 mcg Women: 90 mcg  Why you need it:  Helps blood clot properly and helps maintain strong bones in older men and  women.  Good to know: Can dilute the effect of blood thinners, so  talk to your doctor if you take Coumadin (warfarin) or other blood  thinners.  Food sources: Plant oils, green vegetables, cabbage,  cauliflower.  ____________________________________  [2] MINERALS Calcium How much? Men and women: 1200 mg  Why you need it: Helps form and  maintain healthy teeth and bones; needed for normal heartbeat; helps with blood  clotting.  Good to know: The body needs vitamin D to help absorb  calcium, so if you use calcium supplements choose one that contains D. Recent  studies have linked calcium pills to increased risk of heart  attack.  Food sources: Dairy products, green leafy vegetables, bok  choy, calcium-fortified orange juice.  ____________________________________  Chromium How much? Men: 30 mcg Women: 20 mcg  Why you need it: Helps  maintain normal blood sugar levels.  Good to know: There has been  interest in treating high glucose levels and type 2 diabetes with supplemental  chromium, but research to date is inconclusive.  Food sources: Meat, chicken, broccoli, apples, fish, grape juice.  ____________________________________  Iodine How much? Men and women: 150 mcg Why you need it: Necessary for normal thyroid function; prevents goiter, a swelling of  the thyroid gland. Good to know: Deficiency occurs more often in women than men; when buying salt,  choose one labeled "iodized." Food sources: Seafood, iodized salt.  ____________________________________  Iron How much? Men and women: 8 mg Why you need it: Essential for  healthy red blood cells. Good to know: Men and women over 50  generally should not take a mutivitamin containing iron unless they have been  diagnosed with iron deficiency. Food sources: Meat, eggs,  fortified bread and grain products.  ____________________________________  Magnesium How much? Men: 420 mg Women: 320 mg Why you need it: Supports  a healthy immune system; helps keep bones strong; regulates heart  rhythm. Good to know: Magnesium-rich foods may help protect against  the development of type 2 diabetes; may also decrease the risk of high blood  pressure in women. Food sources: Whole grains, nuts, green  vegetables.  ____________________________________  Potassium How much? Men and women: 4700 mg Why you need it: Crucial for heart, kidney, muscle, nerve function; important in   controlling blood pressure; works with sodium to maintain the body's water  balance. Good to know: With age, kidneys become less able to remove potassium from blood,  so speak with your doctor before taking supplements. A diet rich in fruits and   vegetables generally provides sufficient potassium. Food sources: Cantaloupe, bananas, yogurt, leafy green vegetables and sweet  potatoes.  ____________________________________  Selenium How much? Men and women: 55 mcg  Why you need it: Helps make  special proteins that play a role in preventing cell damage.  Good to  know: May reduce the risk of certain cancers, including lung, colorectal  and prostate, although not all studies have found this effect.  Food  sources: Red meat, fish, chicken, vegetables.  ____________________________________  Zinc How much? Men: 11 mg Women: 8 mg Why you need it: Aids in  wound healing; keeps sense of smell and taste sharp. Good to know: Many people take zinc to ease the miseries of a common cold, but  its effect is controversial; some studies suggest zinc can speed recovery,  others conclude it doesn't work. Some studies show that taking a combination of   antioxidants and zinc reduces the risk of advanced _age-related macular   degeneration. Food sources: Fortified cereals, red meat, eggs,  seafood.  ____________________________________  [3] SUPPLEMENTS Omega-3 fatty acids What does it do: Important for blood clotting, cell division, relaxation and  contraction of muscles. Good to know: The omega-3 fatty acids  plentiful in fatty fish and fish oil supplements have built a powerful  reputation for reducing the risk of a second heart attack. Studies on fish oil  and memory have had mixed results. May interact with blood  thinners.  ____________________________________  Echinacea What does it do: This native American plant may reduce the duration of a cold. Good  to know: Study results are mixed about whether it can prevent colds and  other infections.  ____________________________________  Ginkgo What does it do: Derived from the oldest living tree species, ginkgo extract improves   walking in people with certain circulatory problems that affect the  legs. Good to know: Research on ginkgo's effect on Alzheimer's and  memory loss has been disappointing. Ginkgo can increase bleeding risk, so talk  to your doctor if you take blood thinners or have surgery  scheduled.