Which Vitamins to Take at Different Ages 0 10

Up to 35 Years

Youth is a period of high activity, and most people do not count the milligrams of each vitamin. However, there are substances worth paying attention to.

Vitamin E

Necessary for sperm production in men and for conception and carrying a pregnancy in women. Vitamin E is also a powerful antioxidant.

• Benefits: Studies show that 400–800 IU of natural vitamin E per day reduces the risk of cardiovascular diseases by 25–30% and improves cognitive functions by 36%. Among men taking supplements, the risk of prostate cancer is 32% lower.
• Where to find it: vegetable oils (sunflower 42–56 mg/100 g, soybean 114 mg/100 g, peanut and mustard 33–34 mg/100 g, olive 13 mg/100 g), seeds, sprouts, leafy greens.

Vitamin B9 (Folic Acid)

Key for the development of the brain and nervous system in the embryo.

• Benefits: A deficiency in a breastfeeding woman can affect the development of the child's nervous system. Adults need this vitamin for the normal functioning of the hematopoietic, digestive, and nervous systems.
• Where to find it: green leaves (lettuce, spinach, broccoli, Brussels sprouts, asparagus), liver (beef, pork, cod liver), whole grains, legumes, yeast.

35–45 Years

A period of stability, but the first wrinkles and health problems may already appear.

Vitamin A and Beta-Carotene

Necessary for the health of skin, eyes, hair, and nails, as well as for cell division.

• Benefits: Beta-carotene reduces the risk of cardiovascular diseases; vitamin A increases the activity of immune cells.
• Where to find it: vitamin A — animal products (eggs, butter, offal), beta-carotene — yellow and orange vegetables, greens.
• Important: Excess vitamin A is dangerous, so it is not advisable to exceed 900 mcg without consulting a doctor.

Vitamin C

The older we get, the more important ascorbic acid becomes.

• Benefits: Increases levels of "good" cholesterol, lowers "bad" cholesterol, reduces the risk of stroke, improves collagen production, slows down the appearance of wrinkles, and strengthens bones.
• Where to find it: raw cabbage (white cabbage 150 g, cauliflower 100 g), some vitamin is destroyed during heat treatment.

45+

With age, it becomes more important to maintain the health of bones, heart, and blood vessels.

Vitamin D

• Benefits: Necessary for calcium absorption and maintaining bone density, reduces the risk of cardiovascular diseases, atherosclerosis, and some types of cancer.
• Where to find it: synthesized by the skin under sunlight (5–15 minutes a day on the face and hands), fish oil, egg yolks, supplements 200–400 IU.

Vitamin K

• Benefits: Important for blood clotting and the mineralization of bones and teeth; its deficiency manifests as bags and bruises under the eyes.
• Where to find it: synthesized by intestinal bacteria, but absorption worsens with age. It is recommended to eat more spinach, veal, and liver (at least 2 servings a day).