Daily Vitamin Requirement If You Are 20, 30 And 40

Your body has certain daily vitamin needs when you are in your twenties, thirties and forties.

However, they are not always the same.

Pay attention to the vitamins your body needs, depending on your age.

Daily vitamin needs in your twenties

At this age, you do a lot of physical activities and even if you are not aware of it, your body begins to prepare for motherhood.

• Multivitamins help increase your overall body strength and resistance.
• In addition, the elasticity and tension of your skin, as well as healthy hair, are obtained by vitamins A, D and zinc.

• As for your reproductive system, it mainly needs vitamin E, folic acid and iron.
• In addition, your immune system functions especially well thanks to the vitamins B6 and B12.
• And the overall healthy condition of your body is improved by the intake of vitamin C.

Your ideal diet

Eating unhealthy foods or skipping meals can lead to obesity or malnutrition. That’s why it’s important to keep in mind that your twenties are the ideal stage of life to develop good eating habits.

• During this time, your body needs minerals and proteins for the development of muscle mass.
• And it is best to consume more vegetable oils and increase the intake of iron and vitamins B and C to strengthen the immune system.

Daily vitamin needs in your thirties

At this age, the body protects itself from current and future diseases, while all systems continue to work efficiently.

For example, in your thirties, the elasticity and overall health of your skin depends on your intake of vitamins A and E.

• The immune system and nervous system are optimized thanks to the B vitamins, vitamin C and magnesium.
• Plus, your body’s healthy function is enhanced thanks to zinc, vitamin A, and iron, while phosphorus and calcium help replenish and repair your cells.

Your ideal diet

At this stage in your life, you may be able to see a few extra pounds on the scale that will continue to increase, little by little.

So if this happens to you, it’s time to take action and reduce the amount of food you eat as it slows down your metabolism.

In general, try to eat more healthy and natural foods. Choose:

• salads
• Cold water fish (rich in omega-3 fatty acids)
• fried vegetables
• Five servings of fruit a day
• Cereals at breakfast to give your body fiber
• Foods rich in calcium and zinc.

Avoid processed foods and certain seasonings that will only give your body empty calories.

Daily vitamin needs in your forties

Your 40s are a time in your life when you are still young, but you need to start protecting your weakest areas.

• So if you’re low on energy, you could be anemic and need more iron.
• To protect the bones, you need to take calcium tablets and vitamin D.
• And if you suffer from anxiety, muscle aches or cramps, you should increase your intake of magnesium and potassium.
• To protect the health of the heart and blood vessels, you need folic acid and vitamin B12.
• Finally, you need vitamins A, C, D and E if you want the best protection against antioxidants.

Your ideal diet

At this stage, your body will begin to experience some hormonal changes. The key to combating potential weight shifts is antioxidants.

• Foods rich in antioxidants prevent the negative effects of free radicals. And these free radicals are the culprits of premature cellular aging.
• So make sure you get five servings of fruits and vegetables a day. For example, choose to eat steamed or grilled fish, as well as nuts.
• At this stage, it is important to increase the consumption of foods rich in vitamins A and D to fight osteoporosis.
• Finally, you should also reduce your salt intake to avoid retaining fluids, which can increase your weight.