8 kinds of nutritional supplements, which are the real supplements for the elderly?

As students grow older, older friends of the digestive system absorption learning ability will gradually begin to decline with the aging of our bodies, for our elderly society, want to develop and maintain their physical and mental health, ARAin the daily work life environment should pay more attention to all kinds of nutrients to supplement the full, this teaching situation has given rise to such a huge market, a variety of nutritional health care, and even exaggerated as a cure for all diseases of all kinds of nutritional supplements prevailed, but for the improvement of the elderly in general, in the end what nutrients need to take long-term dietary supplements? Even exaggerated as a cure for all diseases of all kinds of nutritional supplements prevail, but for the improvement of the elderly in general, in the end, which nutrition is the need to take long-term dietary supplements to supplement, and what is a completely do not have to spend extra money to buy supplements? In front of a variety of fancy publicity and education, the elderly friends but it is difficult to realize really distinguish clearly, today's popular science article, DHAto lead you to understand the company's various types of common nutrient efficacy and whether it is safe to need to take additional supplements of the problem.

Vitamin D

The elderly is the occurrence of osteoporosis of high-risk groups, especially for some companies into the menopause of women without friends and testosterone levels of men, are prone to accelerated bone loss of talent, β-caroteneand if we have enough vitamin D in the body, will be more conducive to the absorption and transformation of calcium, which can reduce the occurrence of osteoporosis of the financial risk.

Some foods are rich in vitamin D, especially seafood such as salmon and tuna, in addition to milk, cheese and egg yolks also contain this nutrient, in vegetables such as mushrooms and cauliflower, which are also sources of vitamin D supplements. In addition, exposure to sunlight further converts the body's production of vitamin D. Under normal circumstances, most older adults do not need additional vitamin D supplements if they are able to eat a healthy diet while being moderately exposed to sunlight.

If you need to take a vitamin D supplement, you should be checked to see if you have a vitamin D deficiency. For those who may have a vitamin D deficiency, checking serum 25(OH) D and finding that this level is less than 30 nmol/L would be a deficiency, if it is between 30 and 50 nmmol/L would be a possible deficiency, and if it is higher than 50 nmmol/L, no additional supplementation is needed. It is also worth noting that vitamin D should not be oversupplemented; prolonged oversupplementation can lead to hypercalcemia and even impaired kidney function.

Probiotics

Probiotics are a kind of "good bacteria" that are beneficial to health. They play an important role in maintaining a healthy micro-ecology in the body, especially in maintaining intestinal health, improving digestion and absorption, relieving allergic reactions, supporting the immune system, lowering cholesterol levels, and improving constipation, diarrhea and other problems.

In our daily life diet, yogurt, pu-erh tea, sauerkraut, kimchi, tempeh and so on all contain a rich probiotic bacteria, at the same time pay more attention to the intake of dietary fiber, but also help for the body's probiotic bacteria can be provided with a good survival and development of the environment. At present our country for the enterprise extra take probiotic supplements, whether can help to improve health and treatment of systemic diseases is not clear, but experts and scholars pointed out that, in some special circumstances, there may indeed be intestinal flora disorders as well as related management problems, reasonable according to the course of supplementation of probiotic, may help the country related to analyze the improvement of the conditioning of the disease, but the majority of people do not have to take probiotics every day.

Folic Acid

Folic acid is an important B vitamin for older adults, especially those with high blood homocysteine and H-type hypertension, where folic acid is an important substrate for promoting homocysteine metabolism. Attention to folic acid supplementation can help lower homocysteine levels, thereby reducing the risk of cerebrovascular disease. Folic acid is found in green leafy vegetables, a variety of fruits, animal livers, grains and other foods, and can be achieved through a balanced diet.

For those with low and high homocysteine levels, consider supplementing with an additional 0.4 to 0.8 milligrams of folic acid per day. Long-term oversupplementation of folic acid may have adverse health effects and may increase the risk of progression of certain precancerous lesions.

Dietary Fiber

Dietary fiber is a nutrient that is not absorbed by the intestinal mucosa and does not produce energy, but is very important for health. Reasonable and adequate intake of dietary fiber plays an important role in improving gastrointestinal function and preventing the risk of colorectal cancer, improving constipation, enhancing blood sugar control, and promoting the excretion of excess lipids. It is found in a wide variety of vegetables, fruits, whole grains, nuts and legumes. Older adults should consume at least 30 grams of dietary fiber per day, but studies have found that only about 5% of people reach this number, so it is important for older adults to get enough dietary fiber and to eat plenty of fresh fruits and vegetables, whole grains, nuts, and legumes.

Taking fiber supplements is usually safe, but those who have been taking antiplatelet medications such as aspirin for a long time should consult their doctor. When taking dietary fiber supplements, care should be taken to start with a low dose to avoid bloating and excessive gas, as well as to increase water intake.

Fish oil

Deep-sea fish oil is rich in healthy unsaturated fatty tissue components such as DHA and EPA, which have their own beneficial effects on companies to improve triglyceride levels and reduce the risk of cardiovascular system diseases carried out in our country. If we want to dietary supplement supplement, eat 2 times a week deep sea fish meat, is a good dietary pattern choice, in addition, in the egg yolk, nut market, and some other Chinese nuts, also contain unsaturated fatty acids, can be used in moderation to eat some.

As for the need for supplementation, it is important to remember that if the goal is to reduce triglycerides, you should choose a high purity fish oil preparation with EPA as the main ingredient, and if you are taking fish oil supplements on a daily basis for those of you who do, the dose should not be more than 2G per day.

Melatonin

Melatonin is a hormone produced by the body and there are many such supplements on the market. When it comes to improving sleep, the melatonin produced by the body does help in maintaining a good night's sleep, and the production of melatonin is more favorable in a dark environment. This is why it is important to ensure that melatonin is secreted before going to bed, especially if you do not turn off the lights and watch TV.

For melatonin supplements, the long-term safety is not clear, for jet lag or short-term insomnia, friends need to take short-term to improve sleep problems, but long-term supplementation of melatonin is not recommended to improve sleep. Side effects of taking melatonin may include headaches, dizziness, nausea and drowsiness.

Vitamin C.

Vitamin C is an antioxidant that plays an important role in the body's hematopoietic function, skin health, and immunity. The human body needs to consume 100mg of vitamin C per day to be adequate, but through daily dietary nutrition and eating plenty of fresh fruits and vegetables such as oranges, bell peppers, kiwis and other vitamin C-rich foods, we can easily get enough vitamin C. Therefore, we usually do not need to take extra supplements to replenish it. Some propaganda claims that some supplements containing high doses of vitamin C can prevent colds (or at least shorten the duration of colds), but in reality, there is no relevant research data to prove this.

Vitamin B12

Vitamin B12 is a nutrient that is not required through the body in large quantities, but can be very important for Chinese seniors, and has important physiological system functions in the manufacture of blood cells, cells for dividing DNA health issues, and student nutritional neural networks. Fish, seafood, lean meat, milk, eggs and other ingredients, all contain a rich vitamin B12, and the body usually we will also have a certain amount of reserves, therefore, a reasonable dietary structure usually they will not be due to a lack of vitamin B12.

Vegetarians or older adults with digestive problems (such as Crohn's disease) may need additional vitamin B12, either oral supplements or injections, adequate vitamin b12 can help reduce the risk of macrocytic anemia and peripheral neuropathy.

Vitamin D Probiotics Folic Acid

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