What should a person supplement when they reach middle age

Middle aged individuals need to focus on supplementing high-quality protein, calcium, vitamin D, dietary fiber, and Omega-3 fatty acids to delay aging and maintain metabolic function. There are mainly five core directions: bone health maintenance, cardiovascular protection, gastrointestinal function regulation, increased antioxidant demand, and hormone level balance.

1. Bone Health Maintenance

Bone loss accelerates in middle age, and the combination of calcium and vitamin D supplementation can reduce the risk of osteoporosis. Dairy products, soy products, and dark green vegetables are natural sources of calcium. Exposure to sunlight for 15 minutes a day can help the skin synthesize vitamin D. If necessary, medication such as calcium carbonate D3 tablets and alpha calcitriol can be used according to medical advice, but avoid consuming high oxalate foods that may affect absorption.

II. Cardiovascular protection

EPA and DHA in deep-sea fish can regulate blood lipid metabolism. Eating salmon or sardine 2-3 times a week can meet the demand. Flaxseed and walnuts contain plant-based Omega-3, suitable for vegetarians. Coenzyme Q10, as an auxiliary agent for cellular energy metabolism, can be obtained from foods such as beef and spinach. For those with reduced heart function, pantothenic acid preparations may be considered.

III. Gastrointestinal Function Regulation

Dietary fiber provided by whole grains and mushrooms can promote intestinal peristalsis, with a recommended daily intake of 25-30 grams. Fermented foods such as yogurt and kimchi contain probiotics, which can improve microbial imbalance. Gastrointestinal sensitive individuals should gradually increase their fiber intake, and if necessary, use probiotics such as Bifidobacterium triple active powder.

4. Increased antioxidant demand

Dark fruits and vegetables such as blueberries and purple cabbage are rich in anthocyanins, which work together with vitamin E to eliminate free radicals. The selenium element in nuts is a component of glutathione peroxidase, which can be supplemented by 10 grams of almonds or Brazil nuts daily. Lycopene has high bioavailability in ripe tomatoes and has a protective effect on prostate health.

5. Hormonal balance

Soy isoflavones, as plant estrogens, can alleviate symptoms of hot flashes in women during perimenopause. Men should pay attention to zinc supplementation, oysters and pumpkin seeds can help maintain testosterone levels. Lack of sleep can exacerbate hormonal imbalances. It is recommended to go to bed before 23:00 and use melatonin tablets briefly if necessary to regulate rhythm.

Middle aged nutritional supplementation should follow the principle of individualization, and it is recommended to undergo specialized physical examinations such as bone density and blood lipids every year. Adopting a Mediterranean dietary pattern, controlling red meat and refined sugar intake, and maintaining 150 minutes of moderate intensity exercise per week. When experiencing abnormal symptoms such as persistent fatigue and joint pain, it is important to seek medical attention promptly to assess the risk of chronic diseases and avoid long-term use of nutritional supplements on one's own.