Talk with your pharmacist to ensure your vitamin supplements won't interact with your prescriptions.
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When you get to your 50s, you require the same vitamins you needed when you were younger. But you'll need to pay closer attention to vitamins that keep your eyes and bones healthy, boost your metabolism and aid in preventing illness. These vitamins will help keep you in tip-top shape for years to come. While you can certainly take a multivitamin or separate vitamin supplements to get what you need, focusing on certain foods can also improve your nutrient intake.
It's normal for your vision to start declining as you get older. However, a regular intake of vitamin A can keep your vision -- especially your night vision -- as strong as possible. Vitamin A protects your corneas and helps create proteins that are involved in light transmission. The Institute of Medicine recommends that you get around 700 micrograms, or 2,333 international units, every day. You'll get plenty by eating orange-colored fruits and vegetables like cantaloupes, carrots and sweet potatoes. Lean cuts of beef, whole eggs and low-fat fortified dairy foods are also rich in vitamin A.
Osteoporosis is prevalent among menopausal women. As hormone levels fluctuate, you can lose bone tissue, making your skeleton weak and brittle. To help your system absorb as much calcium as possible for optimal bone health, get vitamin D in your daily diet. In your 50s, you'll need 15 micrograms, or 600 international units, of vitamin D every day. If you take vitamin D supplements, opt for D-3, since this form of the vitamin is more likely to prevent fractures. You can also get some of the vitamin D you need by eating salmon, anchovies, tuna, whole eggs or fortified milk.
Vitamins C and E
Both vitamins C and E are essential for improving your immune system and cell health. They battle off dangerous bacteria and other invaders that can make you sick, compromising the health of your cells. While they're both antioxidants, vitamin C goes a step further and creates collagen to keep your skin smooth and healthy. Each day you need to get 75 milligrams of vitamin C, plus another 35 milligrams if you're a smoker, since smoking stresses your immune system and cells throughout your body. For vitamin E, make sure you get 15 milligrams a day, the Institute of Medicine states. Fruits and vegetables are loaded with vitamin C, while nuts, seeds, vegetable oils and dark leafy greens are packed with vitamin E.
Vitamin K initiates a series of reactions that lead to blood clotting. It's because of vitamin K that you get scabs if you injure yourself, although it also helps stop bleeding internally if you suffer from some kind of trauma or digestive issue. You need to get 90 micrograms of vitamin K in your diet each day throughout your entire adult life. Spinach, kale, cabbage and other leafy greens give you lots of vitamin K.
Your metabolism tends to start slowing down with age. But if you have a regular supply of B vitamins in your diet, your metabolism should be able to function at full capacity. Thiamin, niacin, B-6, riboflavin, pantothenic acid, B-12, biotin and folate work side-by-side to pull energy from the foods you eat, the Harvard Medical School explains. These B vitamins are essential for the breakdown of carbohydrates, fats and proteins in your diet. Opt for a B-vitamin complex or multivitamin that offers 100 percent of the daily value of each of these B vitamins. The B vitamins you need also come from meat, pork, whole eggs, chicken and whole-grain foods, to name a few.