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Best supplements for the over 50s: Four vitamins and minerals you need in your diet

BEST supplements for the over 50s: As you grow older, your bodily needs change. Are you ready to make an adjustment? Here are four vitamins and minerals you may need more of than before. If you eat a healthy, varied diet day-to-day, you should be getting all the vitamins and minerals you need. However, in practice, this can be hard to achieve everyday. The National Institute of Ageing (NIA) explained: "People over age 50 may need more of some vitamins and minerals than younger adults do." One supplementation an older adult may want to consider is calcium, which can strengthen bones. In men and women, bone loss can lead to fractures, which can be painful and timely to heal. Another supplementation to consider is vitamin D, which works alongside calcium to fortify bones. The NIA suggest vitamin B6 too, which is needed to "form red blood cells". One other supplement you may benefit from is vitamin B12, which helps to keep the red blood cells and nerves healthy. People may not be able to absorb vitamin B12 as efficiently as they used to, hence why this supplementation is recommended. READ MORE: Best supplements for winter months - pill to reduce risk of flu Dietary recommendations by the NIA Women over the age of 50 need 1,200mg of calcium each day - are you getting enough? Men need 1,000mg between the ages of 50 to 70, increasing to 1,200mg after 70 years old. Both genders require 2.4mcg (micrograms) of vitamin B12 every day; people and from 51 to 70 need 600 IU (international units) of vitamin D each day. When a person reaches 70 years old and above, vitamin D levels should increase to 800IU daily. DON'T MISS... ‘Useful’ and natural supplement to avoid deadly high blood pressure [RESEARCH] The best supplement to avoid hair loss and to stimulate hair growth [STUDY] Best supplements to relieve pain: Pills that could ease arthritis [ANALYSIS] When it comes to vitamin B6, men need 1.7mg whole women need 1.5mg each day. Calcium The NHS added that calcium also helps to regulate muscle contractions, including your heartbeat. In addition, calcium is needed to make sure blood clots normally – and without adequate amounts of the mineral, osteoporosis can occur. Food sources of calcium include dairy foods, green leafy vegetables – such as kale, okra and spinach – and pilchards. Vitamin D As well as regulating the amount of calcium in the body, vitamin D also helps to regulate levels of phosphate. Without adequate amounts of vitamin D in your diet, it can lead to bone pain known as osteomalacia. The NHS recommends taking 10mg of vitamin D supplement daily between the months of October to March. "It's difficult for people to get enough vitamin D from food alone," attested the national health body. B vitamins Vitamin B6 is also known as pyridoxine, which hooks the body to use and store energy from protein and carbohydrates in food. Vitamin B6 is available in: chicken, turkey, soya beans, wheatgerm, oats, and bananas. Vitamin B12 also helps to release energy from foods; good sources include fish, meat, milk and cheese.

Reference : Express.co.uk