What dietary supplement to take according to your age?

Dietary supplements contain a combination of vitamins and minerals and even other ingredients like enzymes, amino acids etc. They are marketed in the form of tablets, capsules, pearls, liquid ... and contain different concentrations.

It is important to remember that following one covers the vitamin needs of a healthy person, only in certain situations it may be necessary to consume supplements-

During childhood

Newborn babies What are you drinking breastmilk either totally or partially, they take a vitamin D supplement daily (400 IU). Infants who drink formula can also take it as a supplement or with fortified formula milk.

The little kids from developed countries and who follow an adequate diet, rarely require supplements. In childhood it is not differentiated by sex, because until adolescence it is indifferent if it is a boy or a girl, since the CDRs will be the same for both sexes.

Although the advertising indicates that for optimal school performance and for children "bad eaters" it is recommended that they consume food supplements, it is not, indeed, by consuming them it is possible that the child is receiving more vitamins and minerals than what needs, creating toxicity due to excess of these (hypervitaminosis).

In adolescence

Unless the doctor sees necessary the intake of supplements, it is not recommended that adolescents consume them due to the risk of hypervitaminosis.

Although professionals sometimes require a supplement that meets nutritional needs. The most common supplements are protein supplements I the iron supplements. Girls may be recommended a iron supplement, once they start menstruation, depending on the blood loss they may have.

Young adulthood (20-40 years)

Both young men and women often need dietary supplements to combat fatigue or stress linked to modern life. It is common to take stimulant or fatigue-enhancing supplements such as:

•  Caffeinecommon to reduce tiredness, increase alertness, increase concentration and decrease fatigue.
• It appears to improve both physical and mental fatigue, increases wakefulness, increases athletic performance, and improves "mental alertness."
• Vitamin B complex Vitamins participate in energy metabolism, helping to convert food into energy, which is why they are excellent for fighting fatigue.
• Vitamin D: helps ensure that the body absorb and retain calcium and phosphorus, both very necessary for the bone. Vitamin D deficiency also increases the risk of. In women will be very important as prevention, since in the future they will be more vulnerable to bone loss for this reason its supplementation is very common.
• Iron: Adult women, like adolescent girls, may require a supplement due to increased needs due to blood loss caused by menstruation.

Adulthood (over 50 years)

From the age of 50 in men, and in women when the menopause (average at 45 years).

There is also a significant variation in body composition of people, which leads to an increase in fat mass and a decrease in lean mass, which will cause greater tiredness and fatigue. Therefore, certain nutrients must be taken into account such as:

• Vitamin B complex (specifically vitamin B12): B vitamins participate in energy metabolism, helping to convert food into energy, therefore they are excellent for fighting fatigue.
• Vitamin D and calcium:bone loss accelerates after age 50, especially in women through menopause. estrogens (female hormones) help maintain bone mass, so once they begin to decline they will be more vulnerable to loss. In addition, vitamin D helps strengthen the immune system.

Old age (over 70 years old)

• Proteins: Due to the loss of muscle mass of the age itself, in case of lack of appetite or consuming little animal protein throughout the day, they may be necessary, as they will help maintain muscle mass and improve the immune system.
• Probiotics: Increasingly there is clear evidence between and an adequate state of health, aging itself makes this group more vulnerable. They contain microorganisms, bacteria and yeasts, which participate in the development and balance of the intestinal flora and stimulate its protective functions.

Iron and calcium during pregnancy

The contribution iron and folic acid are especially recommended in pregnancy.

• Iron: It is estimated that 40% of pregnant women in the world suffer from anemia. At least half of this burden of anemia is initially attributed to iron deficiency. It is one of the necessary elements for hemoglobin formation, the pigment that gives red blood cells their color. During the future pregnancy baby absorbs a third of the iron for the formation of blood and to create reserves after birth, storing it in the liver. This is why it is so important consume it in the necessary amounts and many moms are prescribed supplements of this mineral.
• Folic acid or vitamin B9: It is necessary for the formation of red blood cells and for the development of the nervous system of the future baby. It has been shown that taking it during the first trimester and three months before conception can prevent a so-called congenital disease. For this reason it is also supplemented in pregnancy.

To prevent maternal anemia, puerperal sepsis, low birth weight and premature birth, it is recommended that pregnant women take: A daily supplement of iron (30 to 60 mg) and folic acid (0.4 mg) by mouth.

Quantities and labeling

The recommended amounts of nutrients vary depending on the age and gender of the person. They are what is known as CDR (Recommended daily amount) or Adequate intake (IA).

• A value for each nutrient, known as the daily value, is selected on the dietary supplement labeling. (YOU). This is usually similar to the CDR or IA of each person.
• In addition, on the label it is indicated in %YOU, so it is possible to know in what percentage the recommended daily amount covers.

• • Dietary supplements cannot replace a healthy and varied diet.
  • Food not only provides the necessary daily vitamins and minerals, but also provides other very beneficial components for health, such as fibers.
  • Despite this, it is true that nutritional supplements may be necessary at certain times in life, as long as they are recommended by a health professional.

Diploma in Human Nutrition and Dietetics

Master in Pediatric Nutrition and Sports Nutrition