Good Lifestyle

In an ideal world, you will get all your essential vitamins and the minerals of the food you eat. But looking at the average American diet, one thing is clear: it's time to call for a backup. On aMeta-analysis of studies carried out by the State University of Oregon75% of us will not eat the quantity of recommended daily fruit and 80% will not eat enough vegetables. This means that 94% of the United States do not meet the recommended daily consumption of vitamin D, half of us do not receive enough magnesium (read to find out why this mineral is crucial) and 44% do not receive enough calcium.

This can have serious consequences for health on the road because our body faces aging. We asked Experts which supplements can help fill the gaps.Read more information and to ensure your health and health of others, do not miss theseSure sign that you have "Long" Covid and may even know.

"This is the best way to make sure you get the majority of the micronutrients and minerals you need in a single pill," saysPatel YERAL, MD, a certified doctor of the Newport Beach Anti-Age and Family Regenerative Medicine Council, California. "Today's schemes, with their various restrictions and exclusions, do not allow us to get all the minerals and nutrients we only need the food we eat."

RX: "I recommend buying from a source that sells medical quality products to make sure they are pure, safe and do not contain any loads," says Patel, who likes brandsHealth Designs, Metagena, Integrative Therapeutics and Thorne.

Most of us are deficient in the "sunshine vitamins", so named because our bodies naturally produce it when the skin is exposed to the sun. It is believed that this is concerned about several types of cancer and is essential for strong bones, a particular concern we get older.

"Bone health is important for women and men, although we tend to learn more about it as a woman's problem," saysNicole Avena, Ph.D., Assistant Professor of Neuroscience at the Medicine School of Mount Sinai and the Professor of Health Psychology at the University of Princeton. "The reality is that men are also likely to develop bone-related conditions, including osteoporosis. Vitamin D is important because it helps maintain bone health in different ways. For one, it improves absorption. from your body of calcium. "

RX: The RDA (recommended daily allowance) for vitamin D is 600 IU for adults over 70 and 800 IU for adults 71 or more. Some experts consider little for adults of all ages suggesting that it should be high at at least 1,000 IU per day. According toNational health institutes (NIH), the upper limit of vitamin D is 4000 IU per day.

Vitamins B are crucial for energy production and vitamin B12 is particularly important forbrain function. "If you do not get enough B12, you can experience brain fog or lethargy," says Avena. "As we get older, we may need to take vitamin B12 supplements to get the recommended amount. We often have more difficulty absorbing B12 than we receive food."

RX: "Frunutta Gives a sublingual vitamin B12 easy to ingest and dissolves just under the tongue, which helps to circumvent the absorption question, "says Avena. The Vitamin B12 GDR is 2.4 mcg. According to NIH, an upper limit has not been defined becauseVitamin B12 has not been demonstrated to cause damage.

"Getting enough fibers is important for everyone, however, men must have the most fiber," says Amanda Kostro Miller, R & D, LDN, a dietitian and an approved advisor toSmart life. "Fiber helps keep things moving, can help you reduce cholesterol and can help you control your blood glucose if you have diabetes."

RX:Men should target 38 grams of fiber per day overall, explains Miller. If you do not get a lot of food, you may want to look at a supplement.

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"If there is a mineral almost everyone needs, it's magnesium," saysHeidi Moretti, MS, Rd, a dietitian inscribed in Missoula, Montana, who has worked in hospitals for two decades. "Some research suggests that 70% of Americans fall short. This can lead to digestive problems, poor sleep, mood swings and increased risk of heart disease."

Magnesium is particularly important for men because it helps testosterone production, which decreases with age. "Most men are starting to experience a decrease in testosterone about 30 years," says Anthony Kouri, MD, orthopedic surgeon at the University of Toledo Medical Center. "With the loss of testosterone is decreasing endurance, the loss of levels of muscle mass and lower energy. Research has shown that the risk of magnesium supplementation levels increases testosterone and decreases men to develop cardiovascular disease. »

RX: The recommended daily allowance for magnesium increases in fact slightly for adults of more than 30, at 420 mg daily for men and for women 320mg. The NIH says theUpper limit tolerable magnesium is 350mg per day (which only applies for a magnesium supplement).

OS health becomes a priority after 40 years, when bone density begins to decline. A calcium supplement can help. "Calcium serves many purposes in the body, but it is essential for solid bones," says Kouri. Get adequate vitamin D as well as calcium is important because D allows the absorption of calcium.

RX: The recommended daily calcium amount of calcium is 1000 mg for adults until the age of 50 which increases to 1,200 mg for adult women between 51 and 70, and both sexes after age 71.Superior daily limit For adults aged 50 and under is 2,500 mg; For adults over 51, it is 2000 mg.

CoQ10 (coneenzyme Q10) is a powerful antioxidant produced by the body to keep the cells healthy and working properly. Levelsdrop with ageAnd COQ10 deficiency has been associated with a number of diseases. A2018 Meta-analysis of studies found that the CoQ10 jack can improve cardiac function and improve the symptoms of neurodegenerative diseases.

RX: There is not established the daily dose of CoQ10.

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Omega-3 fatty acids are perfect for our heart and can reduce inflammation in the body. "Omega-3 fatty acids can lead to a significant reduction in triglycerides, blood pressure, blood clots, plate formation and inflammation, which are all risk factors for cardiac disease," says Kouri. "People who are depressed and anxious are likely to see an improvement if they start taking Omega-3 supplements. In addition, omega-3 help prevent macular degeneration, which can lead to vision and blindness. »

RX: National health institutes recommend to women and men 1,100mg Get have 1,600mg of omega-3 per day.

"Probiotics are beneficial for men and women of all ages for maintaining good microbiome and immune function," says Lawrence Hoberman, MD, a certified edge gastroenterologist in San Antonio, Texas. "With age, they need a support from urinary tract and prostate more. Probiotics have been shown to reduce the risk of chronic prostatitis, as well as to treat benign prostate hyperplasia, or hypertrophy of the prostate, and the problems of the urinary tract that accompany them. »

RX: Choose a probiotic mark with different strains to start. Specific strains can be useful under certain conditions, note Hoberman. "Lactobacillus acidophilus harmful fighting, pathogenic bacteria while acting as a natural antibiotic, "he says. »Lactobacillus andBifidobacteriumAlso beneficial for the health of the prostate, improving immune function and reduce inflammation that could reduce the risk of developing prostate cancer ".

According toNational health institutesThe zinc helps the combat of the immune system of the body against bacteria and viruses. Even more crucial for many guys, it is essential for male sexual organs because it helps the production of testosterone and prolactin. Zinc deficiency has been linked to erectile dysfunction.

RX: Adult men are advised to get 11mg a day. The NIH says theUpper limit tolerable is 40 mg a day, although it's not worth for men who take zinc under the care of a doctor.

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"This little known nutrient plays a big role in your thyroid health," says Moretti. "Your thyroid is your central metabolism regulator. Without enough iodine, it does not work well. Why are men weak in iodine? Too many processed foods. »

RX: The GDR for iodine is 150 mcg, andupper limit is 1 100 mcg. "Although you need sufficient iodine, do not take high doses without the supervision of your doctor," says Moretti. Too much can send your thyroid into overwork.

A proper intake of protein is essential to maintain lean muscle, which maintains the metabolism humming as we get older. If you do not have enough, you can consider completing with vegetable proteins, which tends to be easier to digest than lactose-containing formulations.

RX: The current GDR for the protein is 0.8 gram per kilogram of adult body weight over 18 years of age about 66 grams for a person from 180 pounds. But some studies suggest that adults over 65 years old may need more. Talk to your doctor about what's right for you.

This is not miracle healing - all of this has been considered for a large part of the twentieth century, but vitamin C is essential for support for the immune system and collagen production.

RX: The recommended daily indemnity of vitamin C is 90 mg for adult men, while theupper limit is 2,000 mg.

If you are a timplete, you could be deficient in this vitamin B, also called thiamine. "This is an essential vitamin B in which we often deplete," says Arielle Levitan, MD, internal medicine doctor in Chicago and co-founder ofVitamin. Thiamine is the key to the optimal functioning of the brain and nerves. In addition, "alcohol concords with thiamine and replacement contributes to the prevention of toxic effects".

RX: Thiamine's RDA is 1.2 mg. According to NIH, an upper limithas not been defined.

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"Over time, the natural ability of our body to produce collagen is done, so it's a good idea to consider a supplement," says Avena. "Collagen supplements can bring pain relief by combating the old fabric and arthritis, helping the normal repair of ligaments, tendons, joints and bones while improving the connective tissue. It can also help improve The elasticity of the skin, which can delay the appearance of wrinkles. "

RX: You can add collagen supplements to daily smoothie or mix them with water. "More food Gives a collagen supplement powder without aromatism, as well as a chocolate, "said Avena. These essential vitamins and minerals will keep your health in control.And to cross this pandemic with your healthiest, do not miss these35 places you are most likely to catch Covid.