What Vitamins Should A 20 Year Old Male Take

By the 20s, bones are near full skeletal mass; however, as an individual ages, bone mass declines. Starting a calcium supplement in the 20s is important for both men and women to maintain strength and prevent later development of osteoporosis, says the Centers for Disease Control and Prevention. Vitamin D is an important part of the process of protecting bones, because this vitamin's main function is to maintain normal blood levels of calcium and phosphorus for bone health.

Vitamin D is found in some foods such as fortified milk, eggs and fish. However, the most prominent source of vitamin D comes from sun exposure. Ultraviolet rays aid the body in synthesizing vitamin D through the skin, which is enough to further the absorption of calcium. An alternative is taking a multivitamin with vitamin D at 5 micrograms a day. According to MedlinePlus, the life-expectancy gap between men and women has decreased, but men need to pay more attention to their bodies. If you do not eat a healthy diet, it recommends that you add a daily multivitamin to your diet to ensure that you get the proper vitamins that you need everyday.

Older adults need more vitamin D and calcium than younger adults to help maintain strong and healthy bones. Calcium-rich foods include low-fat and fat-free dairy products, like milk and yogurt, as well as fortified foods and beverages, such as some cereals, non-dairy milks and 100% fruit juices. Dark green leafy vegetables and canned fish with soft bones are also sources of this important nutrient. Foods that provide vitamin D include fatty fish, like salmon, eggs and fortified foods and beverages.

If you take a calcium supplement or multivitamin, be sure to choose one that contains vitamin D. During 2017–2018, 57.6% of U.S. adults used any dietary supplement in the past 30 days. The percentage of adults using dietary supplements increased with increasing age.

Dietary supplement use was higher among women than men in all age groups. The use of multiple dietary supplements increased with increasing age; nearly one-quarter of adults aged 60 and over (24.9%) reported taking four or more dietary supplements. Multivitamin-mineral supplements were the most common dietary supplements used by adults in all age groups, followed by vitamin D and omega-3 fatty acid products. From 2007–2008 through 2017–2018, the percentage of adults reporting dietary supplement use increased in all age groups. Among other things, you need calcium to build healthy bones and teeth, keep them strong as you age, regulate the heart's rhythm, and ensure your nervous system functions properly.

Calcium deficiency can lead to, or exacerbate, mood problems such as irritability, anxiety, depression, and sleep difficulties. If you don't get enough calcium in your diet, your body will take calcium from your bones to ensure normal cell function, which can lead to weakened bones or osteoporosis. Women are at a greater risk than men of developing osteoporosis, so it's important to get plenty of calcium, in combination with magnesium and vitamin D, to support your bone health. Age-related declines in mitochondrial function and increases in mitochondrial oxidant production are thought to be important contributors to the adverse effects of aging. Tissue L-carnitine levels have been found to decline with age in humans and animals .

Interestingly, co-supplementation of ALCAR and lipoic acid resulted in even greater improvements than either compound administered alone. Improvements in mitochondrial enzyme and respiratory chain activities were also observed (26-33). While these findings are very exciting, it is important to realize that these studies used relatively high doses (100 to 300 mg/kg body weight/day) of the compounds and only for a short time . It is not yet known whether taking relatively high doses of these two naturally occurring substances will benefit rats in the long-term or will have similar effects in humans. Clinical trials in humans are planned, but it will be several years before the results are available. If you choose to take carnitine supplements, the Linus Pauling Institute recommends acetyl-L-carnitine at a daily dose of 500 to 1,000 mg.

To get these amounts you need to get them through the foods that you eat or take a multivitamin. The best way is to eat a balanced diet that contains ample fruits, vegetables, lean meats, nuts, seeds and vegetable oils. The B vitamins are found in food sources such as leafy green vegetables, beans, peas, fish, poultry, meat, eggs, fortified breakfast cereals and dairy products.

Great sources of vitamin A are carrots and other colorful vegetables. Vitamin C is found in citrus fruits and in vegetables such as tomatoes and broccoli. Vitamin D is found in foods such as egg yolks, saltwater fish and liver, but you also produce vitamin D naturally when your skin is exposed to sunlight. Vitamin K is naturally found in green vegetables and dark berries.

Vitamin E sources include vegetable oils, nuts, seeds and leafy greens. The human body requires 13 vitamins and at least 16 minerals essential to your health.However, while all adults need a variety of key vitamins and minerals every day, men and women have different requirements. For instance, women of reproductive age require more iron than men of the same age, so women's supplements typically include iron and men's supplements don't. If you're asking yourself, "What vitamins should I take daily for a man? " keep in mind that it varies depending on your age and lifestyle.

A vitamin C intake of at least 400 mg daily may be particularly important for older adults who are at higher risk for age-related chronic diseases. Pharmacokinetic studies in older adults have not yet been conducted, but evidence suggests that the efficiency of one of the molecular mechanisms for the cellular uptake of vitamin C declines with age . It can also help to reduce the loss of bone mineral in post-menopausal women aged 50+. To achieve this, you should consume 1200mg calcium daily from all food sources. Calcium can be found in green leafy vegetables, soy products, cheese, yoghurt, milk, nuts and fish where you eat the bones.

Vitamin D becomes even more important in your forties, Dr. Steinbaum says. Low levels of vitamin D have been linked to a host of diseases—from cancer and autoimmune conditions to diabetes and obesity—and our risks for many of these tend to increase with advancing age. "Get your blood levels of vitamin D tested to see where you stand and supplement accordingly," she suggests.

This holds for men and women in their fourth decade—you may be low and not even know it. It's almost impossible to get all the D you need from food alone and almost none of us gets enough sun in the era of sunscreen, so D supplements may be necessary. And don't forget your omega-3s either, as heart disease risk climbs with age for men and women, she shares. During those years when you're menstruating, you're at risk for iron deficiency anemia due to blood loss -- especially if you have heavy periods. When you're anemic, your system doesn't have enough iron to carry around oxygen, leaving you feeling tired and out of energy. Throughout your adult life, you need 18 milligrams of iron every day.

When you become pregnant or start nursing your infant, though, you'll have to get 27 milligrams and then 9 milligrams daily, respectively. You can get iron from any type of meat, various cuts of poultry or even eggs. You could also get iron from fortified breakfast cereals, green vegetables and whole grains, although the iron in plant-based foods, which is nonheme iron, doesn't absorb as efficiently as heme iron from animal sources. All women of childbearing age need folate, also known as folic acid in its synthetic version, or vitamin B-9. Folate is primarily responsible for creating new cells, which happens very quickly during pregnancy.

During the first few weeks of pregnancy, folate can help prevent neural tube defects that affect your growing baby. These defects tend to occur long before you ever realize you're pregnant, making it essential to get folate in your daily diet during this stage of your life. Women generally need 400 micrograms of folate daily -- or 600 micrograms daily during pregnancy. After delivery, if you nurse, you'll need 500 micrograms a day, the Institute of Medicine recommends. You can also get folate from avocados, green vegetables, peanuts and fortified rice or breakfast cereals.

Fiber helps keep bowel functions normal and may influence digestive health by promoting the survival of good bacteria. Higher intakes of dietary fiber also have been shown to help decrease the risk of developing Type 2 diabetes and heart disease. Many fiber-rich foods take longer to digest and can help keep you full longer.

Men older than 50 need 30 grams of dietary fiber a day; good sources include whole grains, fruits, vegetables, beans and lentils. Oatmeal, whole-wheat breads and pastas and whole-grain cereals can all be good sources. For products with a Nutrition Facts Label, such as cereals and breads, choose foods with at least 3 grams of dietary fiber per serving.

Also aim to eat a variety of fruits and vegetables throughout your day. Anyone who struggles to eat a healthy, varied, and balanced diet may benefit from taking supplements. For teenagers, it may be helpful to take iron, calcium, and vitamin D if you feel you are lacking these essential vitamins and minerals.

Before you or your teenager start taking any new supplements it's a good idea to check with your GP or a pharmacist. The Linus Pauling Institute recommends that adults take a 400 μg supplement of folic acid daily, in addition to folate and folic acid consumed in the diet. A daily multivitamin/mineral supplement, containing 100% of the Daily Value for folic acid provides 400 μg of folic acid. Calcium — The recommended intake is 1,200 mg daily for women over the age of 50 and men over the age of 70. A meta-analysis found that calcium supplementation increased the risk of cardiovascular disease.

What Vitamins Should A 19 Year Old Male Take Mayo Clinic experts support meeting — but not exceeding — your daily calcium requirements, primarily through food, as there was no evidence of increased risk with dietary sources of calcium. There's little, if any, proof that multivitamins benefit seniors who are otherwise healthy. The U.S. Preventive Services Task Force recommends against daily multivitamins to ward off cancer or heart disease. Multivitamins marketed at seniors may be tailored with higher doses of vitamins D or B12 or less iron.

But unless you have a poor appetite or have conditions that keep you from eating a healthy diet, you probably don't need them. Eating a healthy and well-balanced diet provides the body with most vitamins and nutrients needed to sustain adequate functions. However, young adults face a variety of life challenges, from completing college to starting first jobs and building lasting relationships. Managing the new daily responsibilities can often take precedence over eating well-balanced meals.

Vitamin supplements are necessary when healthy eating does not occur. Vitamins and minerals improve the immune system, support normal body development and maintain the internal organs. The best way to get these vitamins and other nutrients is by eating a healthy, balanced diet of fruits, vegetables, whole grains, nuts, seeds, beans, legumes, lean meats, healthy fats, and low-fat dairy.

But if you're not, you may not be getting adequate amounts of vitamins and minerals to keep you feeling your best. A specially formulated multivitamin for your age and gender, like Nature Made Multi for Him or Multi for Him 50+, provides nutritional support to fill in nutrient gaps missing from your diet. During your late 20s, you need certain vitamins and minerals to increase your energy levels, promote blood health and protect your skeleton. These nutrients will keep you healthy throughout your child-bearing years. You might be able to get all of the nutrients you need simply by taking a daily multivitamin, but you should discuss your supplement use with your doctor beforehand. High amounts of certain vitamins and minerals can interact poorly with medications you are taking.

Folate or vitamin B9 is another nutrient that many women don't get enough of in their diets. Folate can greatly reduce the chance of neurological birth defects when taken before conception and during the first few weeks of pregnancy. Folate can also lower a woman's risk for heart disease and certain types of cancer, so even if you're not planning on getting pregnant , it's an essential nutrient for every woman of childbearing age.

In later life, folate can help your body manufacture estrogen during menopause. The RDA for adults of all ages is 15 mg (22.5 IU) per day of α-tocopherol. Notably, more than 90% of individuals aged two years and older in the US do not meet the daily requirement for vitamin E from food sources alone. Major sources of vitamin E in the American diet are vegetable oils, nuts, whole grains, and green leafy vegetables. LPI recommends that healthy older adults take a daily multivitamin/mineral supplement, which usually contains 30 IU of synthetic vitamin E, or 90% of the RDA.

As we age, our bodies typically don't absorb vitamins and minerals as well as they used to. The poster child for this is calcium, and a deficiency can lead to bone fractures and, eventually, falls. A lack of consistent, weight-bearing exercise can make this worse. For those who eat a healthful diet, a multivitamin may have little or no benefit. A diet that includes plenty of fruits, vegetables, whole grains, good protein sources, and healthful fats should provide most of the nutrients needed for good health. When it comes to specific vitamins and minerals, some Americans get less than adequate amounts, according to criteria set by the National Academy of Medicine.

For example, more than 90% of Americans get less than the Estimated Average Requirement for vitamin D and vitamin E from food sources alone. Supplements can be used to get the recommended daily allowance of vitamins and minerals you need for a healthy body. While it's best to get your vitamins and minerals from eating a well-balanced diet, a supplement can give your body a boost. During your late 20s, you should start paying attention to your calcium and vitamin D intake to protect your bones, since women have a high risk of bone loss with increasing age.

Calcium is the primary component of bones, while vitamin D increases calcium absorption, improving skeletal strength. Each day, you need to get 1,000 milligrams of calcium and 15 micrograms of vitamin D. You can get both calcium and vitamin D by drinking fortified milk. Some types of breakfast cereals are also fortified with both calcium and vitamin D. Get even more calcium by eating dark leafy green veggies or drinking fortified orange juice.

Eating salmon, anchovies or tuna can further up your vitamin D intake. Vitamin D is a nutrient that helps the body use calcium and phosphorous to build and maintain strong bones and teeth. Vitamin D is unique in that it can be synthesized by the body after exposure to ultraviolet rays from sunlight.

Too little vitamin D can cause calcium and phosphorus levels in the blood to decrease, leading to calcium being pulled out of the bones to help maintain stable blood levels. This can cause rickets in children and osteomalacia or osteoporosis in adults. However, too much vitamin D can cause too much calcium to be deposited in the body, which can lead to calcification of the kidney and other soft tissues including the heart, lungs and blood vessels. The IOM's process for the review of data on vitamin D and calcium was rigorous.