In this article, we'll explore two essential topics for people over 50: supplements to avoid and those to favor as we age. This article draws on scientific research and expert recommendations to help you make informed decisions about your health.
Supplements to avoid after age 50
Let's start with the supplements you should avoid if you are over 50.
Calcium
Taking calcium supplements is not recommended. Why? Studies, particularly in women treated with calcium supplements for osteoporosis, have shown that it increases their risk of heart attack and stroke. Calcium can accumulate in the arteries and even in the kidneys, making it a real danger.
So how do you get the calcium you need? It's best to get it through your diet. Increase your consumption of green vegetables and nuts. Your body will absorb calcium more efficiently from these food sources, without the unwanted side effects.
Iron
Although iron is essential, too much iron can be problematic. Our bodies don't have an efficient mechanism for eliminating excess iron, which means it can build up over time and cause serious damage to your liver, heart, and pancreas.
In addition, excess iron can interfere with the absorption of other essential minerals such as zinc and copper, and can generate free radicals that cause cellular damage through oxidative stress, thus increasing the risk of chronic diseases such as cancer and cardiovascular disease.
Your body naturally regulates iron absorption according to its needs. Without a specific medical reason and a recommendation from your healthcare professional based on precise tests showing an iron deficiency, it is best to avoid iron supplements.
Vitamin A
Taking vitamin A supplements is not recommended. Dietary sources of vitamin A, such as vegetables, are safe, but supplements can cause serious problems. They can damage your liver, increase your risk of osteoporosis, and cause skin problems like dryness and cracking, as well as mental health issues such as irritability and confusion.
To get your dose of vitamin A safely, turn to natural sources such as cod liver oil, egg yolks, and carrots. These natural forms are much safer and better regulated by your body.
Recommended supplements after age 50
Let's now look at the supplements you should consider taking to stay healthy and vigorous as you age.
Magnesium
Magnesium plays a protective role against calcification, particularly in the arteries. It regulates calcium metabolism, inhibits the formation of calcium phosphate crystals, and has anti-inflammatory effects. Furthermore, it helps lower blood pressure, reduce muscle cramps, increase energy levels, improve sleep quality, and lower cortisol levels.
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