To best insure keeping up with your healthiest body and mind is by eating a well-balanced, nutritious diet full of naturally occurring nutrients. However, your body doesn’t guarantee absorbing all of the vitamins and minerals that you take in through food, and sometimes, you can’t guarantee that you’re going to be eating nutrient-rich foods 100% of the time each and every day, much less your entire life-span.
Besides possible deficiencies, vitamin needs can also vary depending on the individual and their needs throughout their life stages. This is why the appropriate vitamin and mineral supplements may be a good idea to incorporate with your daily diet throughout these different life stages.
We all know kids are growing and developing more rapidly than adults, a 20-year old has different body expectations than a 50-year-old, a person conscious of weight management is seeking out different nutrition than a woman bearing a child, and men and women may be from different planets, so why would we expect the nutritional needs to be the same? Look below at the different stages of life and what vitamins and minerals you may want to focus on during each.
Vitamins for Focus As:
Kids – VitaminsA, B, C, D, calcium, and iron for growth and development of bones, muscle, cells and other tissue. Omega- 3 fatty acids are also beneficial for prevention or treatment of behavior or mood disorders such as ADHD and depression, along with asthma and diabetes. Supplements may be given after reaching the age of 4, unless directed earlier by their doctor.
Young Adults –Vitamins A, B complex, C, D, E, calcium, along with omega-3 fatty acids for benefits of heart health, lower triglycerides, and an aid for depression.
Adults 50+ –Vitamins B12, D, calcium. Additional supplements for healthy adults, such as ginkgo and omega-3 fatty acids, have been shown to benefit memory, heart health, inflammation, and bone density, to name a few. Less amounts of iron, and vitamins A and K are needed due to risks of overload, bone fractures and interference with blood thinning medications. A good multivitamin for women at this stage is Vitamin Code 50 & Wiser
Men – Vitamins B6, C, D, E, calcium, along with omega-3 fatty acids for cardiovascular health, lower triglycerides, and anti-inflammation benefits.
Women – Vitamins B6, B12, C, D, E, calcium, folic acid, along with omega-3 fatty acids for cardiovascular health, bone density, lower triglycerides, and anti-inflammation benefits. A good multivitamin for women is Vitamin Code Women.
Prenatal – Folicacid, iron, calcium, along with omega-3 fatty acids to aid in promotion of full-term labor and neurological and early visual development of the baby.
Weight Management– Vitamins C, D, and calcium, along with other supplements such as green tea extract and amino acids for possible fat reduction benefits and feelings of satiety.
Here’s a run-down of the top vitamins and minerals A-Z and why we need them in our diet:
A – Promotes normal growth and development, along with tissue and bone repair; required for healthy skin, eyes and hair; helps the body resist infection and maintains healthy mucous membranes.
B – Group of vitamins that include B1, B2, B3, B5, B6, B7, B9, B12 and play an important role in metabolism, energy production and healthy nervous and circulatory systems.
C– Aids collagen production and required for healthy skin, bones, muscles, cartilage, teeth and blood vessels; promotes healing and iron absorption.
D– Helps the body absorb calcium and promotes bone and teeth formation and maintenance; assists in immune function, cell growth, and fetal development; aids in prevention of rickets and osteoporosis. Adept Nutrition carries a few varieties of Vitamin D.
E – Natural antioxidant that helps healing, prevents scarring, keeps nerves and red blood cells healthy and protects cell membranes.
K– Plays essential role in blood clotting to stop bleeding.
Calcium– A major component of bones and teeth; necessary for the clotting of blood, blood pressure regulation, and enzyme regulation.
Folic Acid – Form of vitamin B9 and helps protectand develop the nervous system, along with the production of RNA and DNA; helps form brain and spinal cord during fetal development and is involved in cell division and red blood cell formation in children and adults.
Iron–An essential component of hemoglobin, a protein which enables red blood cells to carry oxygen throughout the body. Iron deficiency is most common in adolescent girls once they begin to menstruate and people on vegetarian diets.
Magnesium– Required for the proper growth and maintenance of bones, along with proper function of nerves, muscles, and many other parts of the body. In the stomach, magnesium helps neutralize stomach acid and moves stools through the intestine. A good source of both magnesium and calcium is in Nutra Center’s Calcium + Magnesium.
Phosphorus – Important for bone growth and maintenance, muscle and nerve function, and energy production and release.
Potassium – Helps to regulate the body’s fluid balance; maintains normal blood pressure, heartbeat and nerve impulses.
Sodium – Works to regulate the body’s fluid and acid/alkali balance; responsible for nerve and muscle function.
Zinc – Improves immunity and healing; promotes healthy skin, eyes, and nails; needed for growth and sexual development; assists activity of enzymes; aids in DNA and protein synthesis.
Please be aware that this article is not a prescription or recommendation for any individual. Before you start using any vitamin or supplement, you should always talk it over with your doctor. He or she may have specific recommendations — or warnings — depending on your health and the other medicines you take.
Compiled using information from the following sources:
AmericanPregnancy Association, “Omega-3 Fish Oil and Pregnancy.” 12/2011
Livestrong,“The Best Over 50 Multi-Vitamin.” 3/28/2011
WebMD,“Essential Vitamins for Women at Every Age.” 8/20/2012
WebMD,“Pregnancy and Prenatal Vitamins.” 5/16/2011
WebMD,“Vitamins for Kids: Do Healthy Kids Need Supplements?” 5/22/2012
WebMD, “WhoNeeds Omega-3s?” 3/30/2011
About Our Guest Blogger
Rena Valentino Roark | Health and Fitness Coaching
Rena Valentino Roark, CHC, CPFT, is a Certified Health Coach and Certified Personal Fitness Trainer. She works with individuals and group clients as a health and fitness coach to offer support and guidance for their health goals through a holistic look at their lives, helping to find balance between exercise, diet, career, and relationships. Providing accountability and motivation, she can help reduce stress, increase energy and self-confidence, and ultimately help individuals work towards the best version of themselves.
If you are interested in learning more about how Rena can help support you in your health goals, contact Rena at firstname.lastname@example.org