There's no shame in admitting that your body doesn't work like it did when you were 20 over 40. Muscle mass also starts to decline and the risk of chronic disease increases. You have to take much better care of yourself and vitamins can help a lot. We'll show you which ones you need.

Vitamin B12 is very important over the age of 40. The younger body can easily absorb this vitamin from meat, eggs and dairy products. However, over the age of 40 it is definitely worth taking it in supplement form.

Calcium can help reduce the risk of bone fractures. It can also reduce the risk of heart attack and stroke in post-menopausal women. Bones absorb most calcium up to the age of 30. After the age of 40, the need for calcium increases. Great sources include milk, tofu, sardines, broccoli, almonds and spinach.

Vitamin D is also important because it strengthens the immune system and helps prevent disease. Vitamin D deficiency has also been linked to diabetes, heart problems and other chronic diseases. Vitamin D is needed to enable the body to process calcium. It is highly recommended to take it in supplement form, as the sun does not shine all year round and food does not contain sufficient amounts.

Magnesium helps a lot to keep blood pressure at the right level. And this is very important over the age of 40. It also helps to process calcium and keep blood sugar levels at the right level. It is also a great source of dark green leafy vegetables, beans, soya, nuts and avocados.

Potassium helps a lot to keep your blood pressure at a good level. You don't need much of it, 2 grams a day is enough, but it is very important. Very good sources are bananas, sweet potatoes, beans and lentils.

Omega-3 fatty acids are very important. They reduce the risk of age-related conditions such as heart attack, high blood pressure and cholesterol. Fish, chestnuts and leafy vegetables are also great sources.