Who doesn’t wish to grow and develop a healthy body? Physical fitness plays a huge role in bodily functions such as metabolism, immunity, and digestion. Vitamins are a significant part of the whole fitness process. There are 13 essential vitamins, the primary vitamins being A, C, D, E, and K, and B vitamins (riboflavin, folate, etc.). Usually, vitamins come from eating a well-balanced and rich diet containing a variety of foods. But if food alone cannot meet your vitamin requirements, you can also take vitamins in the form of supplements.
Before adding any supplements to your diet, always consult a doctor and share your routine for effective and rapid results. The quantity and type of supplement intake are different for each age group. Here is a brief look into the types of multivitamins for every age group.
Premature infants need additional Vitamin A, for building iron and preventing anemia (iron deficiency). Vitamin A also allows for normal vision. Again, due to the lack of Vitamin D in human milk, infants might need Vitamin D as an add-on apart from breastfeeding. Zinc supplements are also recommended for infants of six months or older age. For infants not having access to fed formula or breast milk must also be given Vitamin C.
We all know how calcium plays a huge role in building and maintaining strong teeth and bones. When it comes to the presence of calcium in the body, the levels are very low for boys and girls of 9-13 and 9-18 years of age. Although calcium is naturally found in food products like milk, cheese, kale, and broccoli, it can also be found in the form of carbonate and citrate supplements. Again, there is a heavy risk for stooping of iron levels in the body, especially in teen girls experiencing heavy periods. Iron is usually found in food products like lean meat, nuts, beans, and also in processed forms like multivitamins and iron supplements. The recommended minimum quantity is 15 mg for girls between 13-18 of age.
Women over the age of 45 experiencing menopause are in the postmenopausal period are in need of calcium as they cannot absorb calcium well and suffer bone losses. Even pregnant women require an iron supplement to combat the complexities of iron deficiency. Note that iron deficiency in adults often leads to increased tiredness and lack of energy. Vitamins women need if they are undergoing gastrointestinal surgery are additional Zinc supplements, or better, Vitamin K.
Approximately 1.5 to 15 percent of the population have trouble absorbing the B12 directly from the food. This is because adults have less concentration of Hydrochloric Acid (HCl) in their blood to absorb B12 directly. This is why it is essential to take B12 in the form of vitamin supplements.
For women over 70 years of age, calcium is a daily necessity because the calcium absorption rate decreases with an increase in age. The minimum quantity of calcium intake an elder person needs every day is approximately 1200 mg. For men over 70, along with calcium, there is also a deficiency of magnesium. Magnesium is usually found in legumes, nuts, seeds, milk, yogurt, and other milk products. But since the minimum quantity intake of vitamins men need is 400-420 mg daily, these food products are not enough and magnesium-rich supplements are recommended.
Vitamins, combined with proper nutrition and regular exercise, can assist you in developing and maintaining a healthy lifestyle.