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.

RELATED: 9 daily habits that could lead to dementia, say experts

"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, as this facilitates the production of testosterone, which declines with age. "Most men are starting to discover a decrease in testosterone around 30 years," says Anthony Kouri, MD, orthopedic surgeon at the University of the Toledo Medical Center. "With the loss of testosterone, the decrease in endurance, loss of muscle mass and lower energy levels. Research has shown that magnesium supplementation increases testosterone levels and lowers the risk of developing cardiovascular disease. . "

RX: The recommended daily magnesium allowance increases slightly slightly for adults over 30, at 420 mg daily for men and 320 mg for women. The NIH says theUpper limit tolerable magnesium is 350 mg daily (which only applies to 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 objectives in the body, but is essential for strong bones," says Kouri. Get adequate vitamin D with calcium is important because D activates calcium absorption.

RX: The recommended daily calcium amount is 1,000 mg for adults over 50 years old. This increases to 1,200 mg for adult women aged 511 to 70 and both sexes after the age of 71.Superior daily limit For adults 50 and less than 2,500 mg; For adults over 51 years old, it is 2,000 mg.

CoQ10 (coneenzyme Q10) is a powerful antioxidant generated by the body to prevent healthy cells and operating properly. Levelsrefuse we get olderand a coence in CoQ10 has been associated with a number of diseases. A2018 Meta-analysis of studies found that COQ10 taking can improve cardiac function and improve the symptoms of neurodegenerative diseases.

RX: There is no daily dose of CoQ10.

RELATED: I am a doctor and I warn you that you never take this supplement

Omega-3S fatty acids are perfect for our heart and can reduce inflammation throughout the body. "Omega-3 fatty acids can cause a major reduction in triglycerides, blood pressure, blood clots, plaque formation and inflammation, all of which are risk factors for heart disease," said Kouri. "Depressed and anxious people are likely to be improved if they start taking Omega-3 supplements. In addition, Omega-3S helps prevent macular degeneration, which can cause a disability and visual blindness."

RX: National health institutes recommend that women get 1,100 mg and men have 1,600 mg of omega-3 a day.

"Probiotics are beneficial for men and women of all ages to maintain a healthy microbiome and immune function," said Lawrence Hoberman, MD, Certified Gastroenterologist in San Antonio, Texas. "As aging men, they need more urinary tract and prostate support. Probiotics have been demonstrated to reduce the risk of chronic prostatitis and treated benign prostatic hyperplasia, or expanded prostate and urinary tract problems accompanied. "

RX: Choose a probiotic mark with variable strains to start. Specific strains may be useful under certain conditions, Notes Hoberman. "Lactobacillus acidophilus Nocious bacteria combat, causing diseases while acting as a natural antibiotic, "he says".Lactobacillus andBifidobacteriumAlso beneficial for the health of the prostate, improving immune function and the reduction of inflammation that can reduce the risk of prostate cancer. "

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

RX: Adult men are invited to get 11 mg a day. The NIH says theUpper limit tolerable is 40 mg daily, although this does not apply to men who take zinc under the care of a doctor.

RELATED: This supplement can raise your heart risk, experts say

"This little known nutrient plays an important role in your thyroid health," said Moretti. "Your thyroid is your central regulator of metabolism. Without enough iodine, it will not work well. Why are men low in iodine? Too many processed foods."

RX: The RDA for iodine is 150 mcg and theupper limit is 1 100 mcg. "Although you need enough iodine, do not take large doses without the supervision of your doctor," says Moretti. Too much can send your thyroid overdrive.

Sufficient protein intake is essential to maintain lean muscle mass, which maintains the fremyard metabolism. If you are not getting enough, you can watch by completing with vegetable proteins, which tends to be easier to digest that formulations containing whey.

RX: The current GDR for the protein is 0.8 grams per kilogram of body weight for adults of more than 18 to about 66 grams for a person from 180 pounds. But some studies suggest that adults over 65 need more. Talk to your doctor about what is good for you.

It is not the miracle panacea, it was hailed as a large part of the twentieth century, but vitamin C is essential for the support of the immune system and collagen production.

RX: The recommended daily allowance of vitamin C is 90 mg for adult men, while theupper limit is 2000 mg.

If you are a drunkard, you could be deficient in this vitamin B, also known as thiamine. "This is an essential vitamin B in which we have often been exhausted," says Arielle Levitan, MD, an internal medicine doctor in Chicago and co-founder ofyou vitamin. Thiamin is essential for the optimal functioning of the brain and nerves. In addition, "alcohol competes with thiamine, and by replacing it contributes to the prevention of toxic effects. »

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

RELATED:The habits everyday that the age you quicker, according to science

"Over time, our body of natural capacity to produce use collagen, so it is a good idea to consider a supplement," says Avena. "Collagen supplements can bring pain relief by fighting against the aging of tissues and arthritis, facilitating 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 for daily smoothie or mix them with water. "More diet Makes a flag-free collagen supplement powder, as well as a chocolate, "says Avena. These essential vitamins and minerals will keep your health in check.And to cross this pandemic with your healthiest, do not miss these35 places you are most likely to catch Covid.