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Essential Vitamins and Minerals Throughout Life


Essential Vitamins and Minerals Throughout Life

Our busy everyday lives can put a strain on our bodies, especially as we get older. Being aware of how to stay in tip top condition, can go a long way to keeping us fully active for longer.

Ensuring you are getting the right everyday nutrition through different vitamins and minerals, is a great place to start. Here, the men’s lifestyle and nutrition specialists, Wellman, offer a guide to making sure you are receiving the right nutrients at the right stage of life.


Throughout all life stages

There are various vitamins and minerals that can play a  role in supporting your health and everyday performance, from your youth all the way through to a ripe old age:

  • Vitamins A, C, B6 and B12, as well as Folic Acid and Copper can all contribute towards a healthy immune system, vital for a healthy body and hectic lifestyle.
  • Be sure to begin taking the recommended amount of calcium (500mg a day) as early on as possible, to strengthen bones and teeth.
  • Vitamin D will help your body to absorb and make use of the calcium, especially as you get older. The Department of Health recommends that everyone should take a daily 10mcg dose of vitamin D.


Are your especially sporty?

Exercise requires energy and to be able to give your all during any workout sessions, your body needs to be fully stocked up on the essentials:

  • Magnesium and Pantothenic Acid both help to diminish feelings of tiredness or fatigue.
  • Vitamin B2 and E , and Copper, Zinc and Selenium all contribute towards protecting cells from oxidative stress, something that can occur when we push our bodies to the limit, physically.
  • Vitamin C supports your immune system during and after an intensely tough workout.


Thinking of trying for a family?

When the time comes for you to begin trying for a baby, there are plenty of vitamins and minerals to help improve your chances of success:

  • Zinc helps maintain normal levels of testosterone in the blood.
  • Selenium can contribute to normal spermatogenesis.
  • Folate, Iron, Magnesium and Vitamin B12 can all play a role in cell division.
  • Vitamin A contributes to the process of cell specialisation.


Struggling to find a moment’s free time?

If you lead a hectic lifestyle full of work and play, you may need that extra energy boost to see you through the day:

  • Omega-3 can contribute to a healthy heart and positive moods. Omega-3 can be found in fish oils, whereas Omega-3 is found in pumpkin seed and blackcurrant seed oils. Omega-9 is found in olive oil.
  • Vitamins B1 (Thiamine) and B6, Copper, Iron and Zinc all help your body release energy normally, keeping you from lagging towards the end of the day.
  • Vitamins B2 (Riboflavin) and B12  help maintain the process of red blood cell formation.


For those aged 50-70 years old

The right vitamins and minerals can help you to continue enjoying the same activities and lifestyle as you always have done:

  • Vitamins B6 and B12, as well as Copper and Iron, call all help your body to release energy normally.
  • Vitamins A, B6 and B12, C and D, as well as Zinc and Selenium, are all especially important at this stage of life, as they can help the immune system to continue functioning normally.
  • Vitamins C and E are both antioxidants that can help protect your eyes from sunlights, pollution and smoke exposure, supporting the maintenance of your eyesight.
  • Vitamin B1 can contribute to your heart’s normal functioning.
  • Vitamins B6 and B12 and Folic Acid can help the body to metabolise Homocysteine, an amino acid that, with too much build-up, can potentially cause heart problems.


For those aged 70+ years old

At this stage of life, we can often begin to experience some health problems, particularly to do with vision, immunity and cognitive function. Making sure that you are getting right dose of the right vitamins and minerals on a daily basis, can help to decrease the likelihood or severity of these problems:

  • Iron in your diet can help with red blood cell function and haemoglobin, which carries oxygen throughout the body.
  • Help keep your immune system in order, with vitamins B6, B12, C and D, as well as Iron and Zinc. Vitamin D can also significantly improve the absorption of calcium.
  • If you are a smoker or drinker, or even enjoy a cup of tea or coffee, it’s important to ensure you supply any Zinc that your body loses as a result of these enjoyments. The mineral not only helps maintain normal levels of testosterone, but also contributes to keeping your vision healthy.
  • Pantothenic Acid helps with your normal mental performance.
  • Vitamins B6, B12, C and biotin all contribute to help the nervous system function, and vitamin B1 can help the normal functioning of your heart.

With many vitamins and minerals helping to keep your body at optimum health, it can be difficult to keep track of which you have had and which you are still missing, on a daily basis. As such, there are plenty of daily supplements available that contain different varieties of vitamins and minerals to choose from, depending on your needs.


Food supplements must not replace a varied and balanced diet and a healthy lifestyle. As with other food supplements, seek professional advice before using if you are under medical supervision or suffer from food allergies.

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