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What Women In Their 40s And 50s Need To Know About Vitamin Supplements
Once a woman hits her 40s and menopause starts approaching, she is likely to notice her bodily and nutritional needs changing. This is normal; it happens to everyone. But, that doesn't mean you can just ignore it. As your body goes through this transitional time, your metabolism slows, it becomes easier to gain weight, and you begin to lose bone and muscle.
While nothing can completely halt the aging process, observing proper nutrition is the most effective way to slow it down. Along with a healthy diet and a consistent exercise regimen, vitamin supplements can aid your body in getting all the nutrients it needs to run as efficiently (and for as long) as possible.
Here is what women in their 40s and 50s need to know about vitamin supplements.
Who Should Take Them?
People of all ages can benefit from a selection of vitamin supplements, but women over 40 specifically need them to increase their supplement intake to make up for common deficiencies such as low vitamin D and calcium, and to help combat the effects of menopause on her body.
A supplement such as Nature's Bounty Women's 50+ helps to support bone health, cardiovascular function, energy metabolism, and immune system health.
Why Should I Take Them?
Being deficient in essential vitamins and minerals can wreak havoc on your body. Let us use the example of Vitamin D deficiency, which is common for women to have.
A woman's body can receive vitamin D in three ways:
1. Through foods that are naturally rich in vitamin D
2. Through synthesis in her skin when it is exposed to sunlight
3. Through dietary supplements.
Vitamin D increases your calcium absorption, which in turn helps keep your bones and teeth strong. Women's bone mass peaks between 25-35 years old, so by age 40, women can expect to observe a bone loss of about 0.3 to 0.5 percent annually. Also, Vitamin D helps regulate blood pressure and the activity of immune system cells and plays a critical role in promoting cell differentiation.
Women who live in areas where they don't get much exposure to sunlight, or who cover themselves up for religious reasons, definitely need to consider taking a vitamin D supplement. Otherwise, you may find yourself experiencing weakness and bone pains.
Similarly, once you turn 40, a vitamin B12 supplement should be a daily essential. Children and younger adults get enough of this vitamin through the food they eat; however, as you get older, B12 is more poorly absorbed. With this supplement, you don't have to worry about taking too much, but the current recommended dietary allowance is 2.4 mg per day.
What Vitamins Should I Take?
Here is a handy list of all the essential vitamins and minerals for women specifically in their 40s and 50s (for you to print out and pin on your refrigerator door).
The ones in the "essential" categories are exactly what they say on the label, while the additional ones are recommended, but not the most important if you feel negatively toward vitamin supplements. Many of these vitamins and minerals can be purchased from an online vitamin shop.
However, always check with your physician before you start any new supplements.
● Essential Vitamins
○ D3 - 500 IU twice a day
○ F (folate) - 200 mcg twice a day
○ Lycopene - 400 mcg a week (10 tablespoons of tomato sauce)
○ Lutein - 40 mcg (a leafy green vegetable a day)
○ Niacin - At least 15 mg twice a day
○ Omega-3 - 1 gram of distilled fish oil or 6 walnuts (30 minutes before lunch and dinner)
○ Pantothenic acid - 150 mg twice a day
○ Quercetin- Daily portions of onion, garlic, celery, or lemon juice
● Essential Minerals
○ Calcium - 600 mg three times a day in divided doses (you cannot absorb more than 600 mg at a time)
○ Magnesium - 200 mg twice a day
○ Selenium - 100 mcg twice a day
○ Potassium - Four fruit servings a day
● Additional Vitamins & Minerals
○ A - 1,250 IU twice a day
○ B6 - 2 mg twice a day
○ B12 - 400 mcg twice a day
○ C - 400 mg twice a day
○ E - 200 IU twice a day
○ Thiamin - 12.5 mg twice a day
○ Riboflavin - 12.5 mg twice a day
○ Biotin - 150 mcg twice a day
○ Zinc - 7.5 mg twice a day
○ Cinnamon - 1 half teaspoon a day
○ Red Pepper - As much as you want in the morning for appetite suppression
○ Turmeric - As much as you want, but at least 1/2 teaspoon
That being said, while vitamin supplements can aid significantly in improving someone's health and well-being, they are not magic pills. No matter how many vitamin and mineral supplements you take, they can't and won't make up for poor eating habits.
By eating a diet comprised of whole foods, you can consume multiple micronutrients at the same time. Whole foods are also rich sources of dietary fiber, which helps lower your risk for many health conditions, including constipation and heart disease. Additionally, whole foods contain phytochemicals which help protect you against heart disease, diabetes, cancer, and other health conditions.
Let's raise a vitamin D pill to your next 40 years!
AUTHOR BIO
Gehana Kennedy is the owner of vitaminshop.ae, the go-to source for high-quality wellness products including a range of step-by-step formulated vitamins, fitness supplements and natural skin care products. With innovative ideas and implementation of new technologies, she was able to establish a platform that offers not only quality products but also valuable information for customers.
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