What vitamins are necessary for your age? 0 13

Up to 35 years

At this age, it is important to ensure good health and prevent future problems.

• Vitamin E: beneficial for sperm production in men and for conception and carrying a pregnancy in women. It is a powerful antioxidant that helps prevent cardiovascular diseases and improves mental activity.

  Where to find: in vegetable oils (sunflower, soybean), seeds, sprouts, and leafy greens.

• Vitamin B9 (folic acid): necessary for the normal functioning of the nervous system and brain development in the child, as well as for maintaining the hematopoietic system in adults.

  Where to find: in greens, spinach, Brussels sprouts, liver, whole grains, and legumes.

35–45 years

This is a period of stability, but also the beginning of the first signs of aging, so the need for vitamins increases.

• Vitamin A and beta-carotene: support the health of the eyes, skin, and hair, and reduce the risk of cardiovascular diseases. Vitamin A also helps strengthen the immune system.

  Where to find: in yellow and orange vegetables (carrots, pumpkin), as well as in eggs, butter, and offal.

• Vitamin C: helps increase the level of "good" cholesterol and decrease "bad" cholesterol, helps slow down the skin aging process, and strengthens bones.

  Where to find: in fresh cabbage, citrus fruits, berries, and bell peppers.

45+ years

After 45, vitamins become even more important for maintaining health and preventing diseases.

• Vitamin D: necessary for calcium absorption and maintaining bone density. In people over 65, its deficiency increases the risk of cardiovascular diseases.

  Where to find: vitamin D is synthesized in the skin under the influence of sunlight and is also found in fish and egg yolks. During the winter period, supplementation may be required.

• Vitamin K: plays an important role in blood clotting and bone mineralization. Its deficiency can lead to bruising and swelling under the eyes.

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