As time passes, our body changes and, along with this, the needs to keep it strong and healthy change too. After the age of 50, particularly, the mind and body have to adapt to new nutritional and energy needs. Consequently, we may feel the need for greater support, especially in more intensive periods in which work and other commitments absorb much of our time and energy.

In all phases of life, it is recommended to ensure a varied, balanced diet assuring the body all the nutrients, vitamins and mineral salts it needs. However, after 50, it is harder to top up on energy only through the diet. In fact, the energy metabolism slows down and, at the same time, the body’s ability to absorb some micro-nutrients also changes.

It is therefore necessary, especially after the age of 50, to guarantee the correct intake of micro-nutrients for the body, particularly vitamins and minerals, in order to avoid the risk of nutritional deficiencies.

Vitamins and minerals to take after the age of 50

For the over-50s, the fundamental micro-nutrients are particularly the vitamins with antioxidant properties, which are A, C and E, vitamin B12, folic acid, vitamin B6 and magnesium. Furthermore, the correct intake of selenium, zinc and potassium should also be assured.

So what is the function of these fundamental nutrients for the well-being of our body after the age of 50? We have to make a brief digression here, explaining the differences between the functional substances for the well-being of women and of men, because the needs, as well as the nutritional deficiencies, change significantly.

Supplements and minerals for women over 50

This is the age when women go through the menopause, a physiological phase characterised by the progressive reduction of oestrogen.

To cope with this reduction in hormones responsible for many metabolic functions, women over 50 need to integrate their intake of some vitamins and mineral salts.

This is what should always be found in supplements for women over 50:

• Vitamin D: to maintain healthy bones and strengthen the immune system
• Zinc: to protect the cells from oxidative stress and support normal cognitive function
• Magnesium: useful for reducing tiredness, supporting the energy metabolism and psychological and muscle functions
• Vitamin C: fundamental for strengthening the immune system
• Iron and vitamin B12: to fight tiredness and fatigue.

And of course we should never forget the importance of a balanced diet, rich in fibre, Omega-3 and Omega-6, which help to ensure the correct functioning of the cardiovascular system.

Vitamins and minerals for men over 50

The vitamins and minerals that offer greatest benefits to men over 50 are part of the same group mentioned above, although men clearly have different needs to respond to. Here are the substances that promote general physical and mental well-being for men over 50:

• Vitamin A:  its antioxidant properties help to protect the sight and stimulate the immune system.
• Vitamin C: vitamin C also plays a decisive role for the immune system, and also supports the correct synthesis of collagen.
• Vitamin E: important for its ability to fight free radicals and maintain normal cardiac function.
• Group B vitamins: used to metabolise foods and transform them into energy, monitoring tiredness and fatigue. Furthermore, they help to prevent cardiovascular and neurological pathologies.
• Magnesium: guarantees correct muscle function, and plays a decisive role in the well-being of the cognitive function.
• Potassium: useful for maintaining normal blood pressure levels, reducing the risk of kidney stones and fighting the negative effects of sodium.
• Selenium: important for protecting the cells from oxidative stress, regularising hormonal activity, normalising thyroid function and the immune system.
• Zinc: zinc also contributes to normal cognitive function, but not only. It is functional for bone, skin and hair well-being and for maintaining normal testosterone levels in the blood.

Also in this case, the diet is an excellent ally for assuring all the nutrients that help to maintain a good level of general well-being.

It is advisable to eat fresh foods rich in proteins and complex (preferably whole) carbohydrates. On the other hand, excessive condiments, fats of animal origin and sugars should be avoided.

Furthermore, it is a good idea to drink at least 2 litres of water a day.

Nutritional supplements for the over 50s

Vitamins and minerals are therefore decisive factors for the well-being of the body after the age of 50, as they help to guarantee the full function of the body and prevent an excess of free radicals.

ApportAL® and ApportAL® Vital are nutritional supplements useful for overcoming any vitamin and mineral deficiencies after the age of 50. In fact, the five minerals contained in ApportAL® (Selenium, Iron, Zinc, Iodine and Magnesium) were developed using Sucrosomial® Technology, which makes them more easily absorbable and immediately bioavailable.

The immune system is that barrier that helps the body to defend itself from foreign agents, such as micro-organisms (bacteria, viruses, fungi), parasites, damaged or anomalous cells, or unrecognised tissues.

To defend the body, the immune system activates antibodies, as well as various specialised molecules and tissues, including white blood cells.

The human body also uses physical barriers to defend itself from pathogens. For example, the ciliary epithelium and the cells that produce mucus present in the upper respiratory tract: cilia and mucous membranes are the first barrier against micro-organisms and foreign matter (pollen, dust) found in the air we breathe in.

Some conditions put a strain on the immune system, such as prolonged exposure to smog, periods of intense physical and mental stress, a diet poor in fruit and vegetables, not enough sleep. All these factors, along with the normal risks caused by the change of seasons, weaken the immune system and reduce its ability to react to inflammation.

Advice for strengthening the immune system

When the immune system is weak, there is a risk of falling ill, from the simplest cold to flu with a high fever, migraine, intestinal problems and obstruction of the respiratory tract.

How to run for cover? Taking a few precautions in our everyday lives, and, when needed, making recourse to nutritional supplements that can strengthen our immune defences.

• Healthy diet: a varied, balanced diet, rich in all nutrients, remains the essential starting point for ensuring well-being for the whole body. Fruit and vegetables are particularly rich in vitamins and minerals that effectively help the immune system.
• Sleep: it is very important to ensure at least 7-8 hours of sleep a day. In fact, it is precisely during night-time rest that our body processes the proteins taken in with food, using them to fight potential pathogens.
• Physical activity: regular exercise, without overdoing it, helps to strengthen the immune system, but not only. It also helps to keep cholesterol in check, preventing the risk of developing heart disease, and reduces the risk of musculoskeletal disorders.
• Personal hygiene: taking care of personal hygiene is fundamental for reducing the risk of infections, remembering to wash the hands thoroughly and frequently, especially when you are away from home.
• Avoid crowded places: this advice is particularly useful when we are already feeling a little weak. Being in large crowds increases the risk of contracting viruses when the immune defences are low.
• Avoid sudden changes in temperature: in the winter, don’t keep the temperature too high at home, as the subsequent exposure to the cold outside weakens the immune system.

The vitamins and minerals that help the immune system

When we talk of a healthy, balanced diet, we refer to a diet that completely meets our body’s nutrient and energy needs. At any time of the day, and even the year, our body has to respond to different needs, and this is why it is important to learn to eat foods that are in season.

Which vitamins and minerals are most useful for helping to strengthen our immune defences? Let’s see which nutrients are essential for our well-being and which foods have them in the greatest quantities:

• Vitamin A: strengthens the mucous membranes, which are the first barrier against external aggressions, and help to protect the lungs from infections. Several foods contain Vitamin A, but carrots, spinach, cabbage, pumpkin, chicory, tomatoes, avocado, apricots, peaches and watermelon are particularly rich.
• Vitamin C: it is a very precious substance for stimulating the immune defences and preventing and curing flu syndromes. Moreover, vitamin C helps to protect the body from free radicals.

To top up on vitamin C, the diet should include citrus fruits, berries, cherries, melon, watermelon, pineapple, kiwi and papaya, chilli pepper, sweet peppers, potatoes, tomatoes and green leaf vegetables.

• Vitamin D: is fundamental to maintain healthy bones, as it stimulates the absorption of calcium and phosphorus. It is also essential for stimulating the production of endorphins, serotonin and dopamine, which help to fight stress and depression. Oily fish has a high concentration of Vitamin D, along with eggs, milk and dairy products.
• Zinc: it is a precious oligo-element that helps to fight free radicals, and also has an antioxidant action and antiviral effect.

Foods that help us to top up on zinc include fish, red meat, pulses, walnuts, dark chocolate, egg yolk, mushrooms, pumpkin and sunflower seeds, whole wheat cereals and brewer’s yeast.

• Iron: it is essential for the well-being of the body as it stimulates the production of haemoglobin and red blood cells, ensuring the correct oxygenation of the body’s cells. Iron can be found in both animal and vegetable sources, and beef, ham, bresaola, fish, shellfish, crustaceans, Brussel sprouts, spinach, dark chocolate, almonds, dried figs are all rich in iron.
• Selenium: it has antioxidant properties, supporting the immune system function and promoting the production of antibodies. It is found above all in foods of animal origin, particularly sea food, as well as in numerous cereals, pulses, fruits and vegetables.

Supplements for strengthening the immune system

When a healthy, varied diet is insufficient as the natural vitamin and mineral requirement increases, for example in the winter or when we are particularly tired, stressed or suffer from asthenia, ApportAL® and ApportAL® VitAL can help both to recover energy and support the immune system. With their complete formulation, specific for supporting the immunomodulating function (link) in our body, they help to strengthen our immune defences and increase the ability to shield from viruses and bacteria.