Diet & Fitness 

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Vitamins and age

Minerals and vitamins are an important part of the diet, but most of us don't realise our needs change as we get older. Dr Wynnie Chan explains which supplements are crucial during the different stages

Although 'meat 'n' two veg' used to sum up our approach to a wholesome diet, we now know that the body needs an optimum amount of vitamins and minerals to function efficiently and stave off disease. However, as you age, your body's needs change. Consequently, a 50-year-old's vitamin and mineral requirements are different from that of a 20-year-old. The following guide summarises what you should be eating to ensure good health - depending on your age.

In your 20s and 30s

1. Vitamin A
Why you need it: For growth, development and maintenance of healthy skin, as well as vision in dim light.
Recommended amount: 600 micrograms (mcg) per day for women between 19 and 50 years old.
How to get it:
There are two forms of vitamin A - retinol and carotenes (beta carotene is the most common form). Retinol is found mostly in animal foods such as milk, fortified margarine, butter, cheese, egg yolk, liver and oily fish like salmon, sardine, tuna and mackerel. Carotenes, which are converted to retinol in the body, are found mainly in plant foods such as carrots, tomatoes and dark green vegetables. The average British diet provides well above the required daily amount, which is equal to the following servings: 50g of boiled carrots; 125ml semi-skimmed milk; 50g boiled spinach; 100g mango.

Risks: A prolonged deficiency of vitamin A may lead to reduced night vision or night blindness, as well as a lowered resistance to infection. However, excessive doses of this vitamin can, over time, also be dangerous and toxic, as it accumulates in the liver; this is particularly risky for pregnant women as it may cause birth defects in unborn babies.

2. Folate (folic acid)
Why you need it: For the formation of healthy red blood cells.
Recommended amount: 200mcg per day for adult women.
How to get it: Folate - or its synthetic form, folic acid - is a vitamin found in small amounts in foods such as offal, yeast extract, green leafy vegetables and vitamin-fortified foods like bread and breakfast cereals. Most fruits, meat and dairy products contain little amounts of folate. Being a water-soluble vitamin, it is easily broken down in cooking or converted into a form that can't be used by the body. For these reasons, it's important to eat an adequate amount of food containing folate to prevent deficiency. Eating a 30g serving of fortified breakfast cereal, 90g serving of lightly boiled brussel sprouts and 72g (two slices) of brown bread a day will help you meet this daily requirement.

Risks: A deficiency can lead to megaloblastic anaemia (where red blood cells become enlarged) and can increase the risk of spinabifida, a neural tube defect in unborn babies where the brain or spinal cord fail to develop properly. Women planning a pregnancy are advised to take a 400mcg daily supplement of folic acid.

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