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Question: I am a 54-year-old women who is concerned with taking the right type of vitamins. What vitamins should I be taking and how much of each should I take?Answer: Unless you have a severely limited diet, a basic multivitamin should meet most of your nutrient needs. However, most older adults do...
You need to take Natural Vitamins which are taken from whole organic food. In other words ones that are not synthetic vitamins. Even though the molecule of a natural vitamin and a synthetic vitamin are identical, only 10% of the synthetic vitamin is absorbed by your body rather than the amount your body needs. An example is the vitamin C, one of the ingredients the synthetic contains is absorbic acid which is only one layer of eight layers that compose the Vitamin C. Why purchase a portion of the vitamins rather than the whole vitamin itself? The whole vitamin C is accompanied by various bioflavonoids which are essential for better absorption. The synthetic also creates toxins in your body as they are not natural chemicals and your liver cannot process them. I would recommend finding a mutivitamin that is natural. Good luck
Milk and or calcium intake is not as it seems look at the Recker and Heaney study. They had taken women with osteoporosis divided them in to two groups one group had no milk the other group had taken 3 off 8oz glasses per day of skimmed milk. the result is the women that had taken milk 3 times a day had lower bone density then the women taking no milk.
Eat green leafy items for calcium and all you vitamins ( except b12 and D) eat no extra fat ( 9cal per gram) and eat all whole food that centers around a starch base e.g potatoes, rice and vegetables.