A healthy diet can help you Immune system Stay strong and keep health problems at bay.

“Most nutritional requirements can be met with food,” according to Laurie Wright, PhD, RDN, Academy of Nutrition and Dietetics spokesperson. But as you take a limited diet and do not get Vitamin And Minerals If you require food, your doctor may recommend a supplement.

What are supplements?

dietary supplements There are capsules, pills, powders or liquids that you take to get extra nutrients. They can be vitamins, minerals, amino acids, herbs, plants, or enzymes. You can buy them in grocery stores and pharmacies. You do not need a prescription for supplements.

Supplement as you age

If you are over 50, you may need some vitamins and minerals more. The doctor may recommend a supplement to help you meet those needs, such as:

You need calcium to keep your bones strong. As you age, you shrink bones, which can lead to fractures. “Bone loss intensifies during your 50s, especially among women,” Wright says.

You can get Calcium From foods such as milk, canned fish, and dark, leafy vegetables. If you do not eat enough calcium-rich foods, you may need calcium and vitamin D supplementation because vitamin D helps your body absorb calcium.

vitamin D.
If you get 15-30 minutes of sunlight twice a week, your body can make enough. vitamin D. But as you age, it is harder for your body to absorb vitamin D through sunlight.

If you do not want to take supplements, then eat foods rich in vitamin D like fortified milk, fortified cereals and fatty fish.

vitamin b12.
“One vitamin that we look at by age is vitamin B12,” says Wright. “that’s because stomach The acid, which is necessary for your body to absorb vitamin B12 from food, declines with age. “To maintain your red you need vitamin B12. blood cells And healthy nerves and to prevent anemia.

If you want to promote B12 in your diet, try foods like meat and fortified cereals.



Antioxidant Like beta-Carotene, Selenium, vitamin C, And Vitamin E Can help you to overcome the disease. You can get them by eating foods like fruits, vegetables, seafood, nuts, and seeds.

Research suggests that taking supplements with antioxidants does not protect you from chronic diseases heart disease or diabetes. It is best to get antioxidants through the foods you eat.

herbal supplements

Herbal supplements like black cohosh, Echinacea, ginkgo biloba, and ginseng come from plants.

Wright says that these products are not regulated in the same way that drugs are. In addition, some may interfere with the medications you are taking and others have unpleasant side effects. While there is sufficient research on many, others may not. If you are thinking about taking one, tell your doctor, so that they can ensure that it will not do more harm than good.

Are supplements safe?

Talk to your doctor before you consider taking a supplement. Supplements can interact with certain drugs and change how they work. And they can be harmful if you take them before surgery or other procedures.

Taking too many supplements can also be unsafe. “Avoid supplements that exceed the UL, or upper limit, for that vitamin or mineral,” Wright says. “More is not better.”

Taking Megadose increases your risk of side effects. If you already get a lot of vitamins and minerals from your foods, then adding supplements can give you a lot more.

Avoid taking high doses of these supplements, especially if you take medicines:

  • black cohosh
  • Cinnamon
  • Echinacea
  • Garlic
  • ginger
  • Ginkgo
  • Ginseng
  • To move a horse around in a circle
  • Melaleuca
  • St John’s wort
  • Vitamin a
  • Vitamin b6

If you feel a severe reaction or side effect to a supplement, stop taking it and call your doctor.

Remember that supplements are not regulated like prescription and over-the-counter medicines. The FDA does not test the safety of supplements or what they claim on the label.

“Avoid supplements that make all kinds of claims, such as’ fixes a memory problem ‘or’ builds libido,” Wright says. Just because it says something on the label does not mean it is true.


Tips for taking supplements

Make a general effort. “Generic brands are on par with more expensive name brands,” Wright says.

Take it with food. Taking your supplement with food can help you absorb and avoid it better. Upset stomach.

Talk to your doctor. Your doctor can help you decide if you need a supplement, and if so, which are safe and healthy for you.

Try to eat well. “Remember that supplements are just that, complement your diet,” Wright says. “Focus on establishing a strong foundation for eating a variety of fruits and vegetables, whole grains, and lean meats that can add supplements.”



News Release, Academy of Nutrition and Dietetics.

Laurie Wright, PhD, Academy of Nutrition and Dietetics.

National Institute on Aging: “Dietary Supplements.”

Mayo Clinic: “Supplements: Nutrition in a Pill?”

Academy of Nutrition and Dietetics: “Older Adults Need Special Nutrients.”

Cleveland Clinic: “Dietary Supplement Health Problems for Older Adults.”

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