Throughout life, as we age, the nutritional requirements of human beings change according to the biological stage in which they are found.
In the case of women , from the age of 50 undergo a series of hormonal changes caused by menopause . During this stage, physiological changes occur naturally due to the gradual decrease in estrogens as the activity of the ovaries ceases .
Among those changes are:
- Higher risk of bone loss , higher prevalence of osteoporosis and, as a consequence, possible fractures .
- It reduces lean mass and increases fat mass , with the risk of being overweight and obese .
- Neurovegetative changes: ” hot flashes ” appear with sweating , sleep disturbances, irritability and fatigue.
- Increased risk of high blood pressure due to changes in glucose metabolism and the coagulation system.
- As a consequence of being overweight and changing the lipid profile (cholesterol and triglycerides) due to the absence of estrogens, there is a greater possibility of developing heart disease .
- By decreasing collagen, the skin becomes drier and thinner.
- And also an increased risk of certain cancers and diabetes typical of the aging process.
Due to all this, it is important that all women , in this period, maintain a healthy and balanced diet , which provides the necessary nutrients to prevent all these age-related complications and improve their quality of life.
Necessary vitamin supplements
It is not always possible to cover all the nutrients with food , either due to difficulties in eating certain foods, tastes and habits, diseases, etc. so you can use different vitamin supplements to meet these requirements. The most recommended are:
It is one of the vitamin supplements most used by women of this age. This vitamin is necessary for the absorption of calcium and to maintain the integrity of the bones . It is difficult to get all of your vitamin D from your diet, and studies have shown that women supplemented with this vitamin plus daily calcium have had fewer hip and non-vertebral fractures.
This vitamin is more common to give in pregnant women to prevent neural tube defects in fetuses and its effects are well defined. However, it has been shown that it is associated with the reduction of colon cancer due to the decrease in the risk of errors in DNA synthesis.
It is an antioxidant with many functions in the body. It strengthens the immune system and various epidemiological studies have shown that it reduces the risk of coronary heart disease and cancer .
It also acts as an antioxidant in blood and tissues. It has been shown, according to various studies, that it reduces the risk of coronary events compared to people who did not take it. However, the administered dose must be taken care of, since it is a fat-soluble vitamin, it is stored in the tissues and its excess in consumption can bring symptoms.
This supplement helps prevent anemia , common in older people with atrophic gastritis, which impairs the digestion of this vitamin.
It is important to clarify that, prior to the consumption of these vitamin supplements , a consultation with the doctor is made to carry out the necessary tests and determine the risk factors of each woman to indicate the correct supplement and avoid complications.
Top 9 Supplements and Vitamins for Women Over 50
Getting the nutrients we need to stay healthy is important at all ages, and our bodies’ needs change over time. As we age, we produce fewer natural nutrients, such as Coenzyme Q10 (CoQ10), leaving all the responsibility to us to maintain healthy levels of all of them.
Your 50s is a good time to take a closer look at your general wellness needs and implement some healthy habits into your self-care routine to support your future health. Here are the expertly selected supplements for women in their 50s.
1. CoQ10 for Cellular Energy and Heart Health
Your body produces some CoQ10, but production declines with age, and low CoQ10 levels have been linked to cardiovascular problems. Furthermore, CoQ10 plays a key role in converting food into energy.
CoQ10 supplements support cardiovascular health in many important areas. It is also beneficial for people taking statins because CoQ10 can help reduce the muscle effects of statins.
When you buy a CoQ10 supplement, you will notice that there are two types available: ubiquinol and ubiquinone. Ubiquinol is the active form of CoQ10, and your body converts ubiquinone to ubiquinol. Both are great options, but some experts say that younger people may benefit more from ubiquinone, and older people may benefit more from ubiquinol, possibly because as we age our bodies may lose the ability to produce ubiquinol from ubiquinone.
2. Turmeric for Cognitive Health and Digestion
Turmeric and a carotenoid within turmeric known as curcumin provide a host of wellness benefits for women in their 50s, from cognitive support to promoting healthy joints, circulation, digestion, skin, and more. Many of those benefits are attributed to curcumin’s powerful antioxidant effects.
Research has shown that high-absorption Theracurmin® curcumin supplements can have a positive impact on memory, mood, and attention. And the vitamins, minerals, antioxidants, and phytochemicals in turmeric have a calming effect on the gastrointestinal system and provide support for digestion.
3. Calcium for strong bones and more
Did you know that your entire skeleton is replaced approximately every ten years? To do this, your body reabsorbs old bones while creating new ones, and if you do n’t get enough calcium in your diet , or if you don’t absorb enough calcium from the foods you eat, your body may not make enough of the strong new bone you need. to keep you healthy.
In general, bone mass or bone density tends to decrease as we age, especially for women after menopause, due to the loss of calcium and other minerals. And a decrease in bone density can make us more vulnerable to injury and other health problems. This is why getting enough calcium throughout your life is so important, and it’s especially important for women in their 50s. Calcium is also necessary for the healthy function of our hearts, muscles, and nerves.
Try supplementing your diet with a highly absorbable calcium citrate supplement to help build and support strong bones in your 50s and older.
4. vitamin D3 for calcium absorption and immune function
Experts recommend taking vitamin D supplements with calcium because vitamin D plays a role in the absorption of calcium, making it an essential nutrient for optimal bone health. Vitamin D promotes the absorption of calcium in the intestine and helps maintain adequate levels of calcium and phosphate necessary for new growth and restoration of bones.
By not having adequate levels of vitamin D, we will not absorb enough calcium from the food we eat, so the body can begin to take calcium from stores within our bones, which weakens the bones and affects future bone development. Vitamin D also supports immune function, cell growth modulation, and more.
Despite its many vital roles in maintaining health, research suggests that most Americans do not have adequate levels of vitamin D. Maintain your levels with a vitamin D3 supplement, which can be twice as effective as D2 to raise your vitamin D levels.
5. Magnesium for stress and general well-being
Magnesium is another important mineral that plays a role in calcium absorption, but it also does so much more. In fact, magnesium is involved in hundreds of processes in our bodies, including muscle and nerve function, protein synthesis, energy production, and more.
Magnesium contributes to the structural development of bone. And it’s involved in the transport of calcium and potassium across cell membranes, which is necessary for healthy nerve impulses, muscle contraction, and heart rate.
Magnesium is simply not optional when it comes to supporting general wellness. Because, in addition to all the other benefits, magnesium has a calming and stress-reducing effect that benefits both the body and the mind.
6. Omega-3 fatty acids for brain and heart health
Omega-3 fatty acids are two essential fatty acids: eicosapentaenoic acid (EPA) and docosahexaenoic acid (DHA), which are found in marine and plant sources such as salmon, tuna, krill, and flax seeds. These nutrients are so important to maintaining health as we age that European researchers reported that if everyone over 55 took 1 gram of omega-3s daily, Europe would save € 12.9 billion (approximately $ 15 billion) in health costs.
What do omega-3 fatty acids do for your body? There are more than a dozen science-based benefits of omega-3s, including the following, which are great for women in their 50s:
- Eye health: DHA is structurally necessary for healthy retinas.
- Heart Health : Cultures that are richer in omega-3s have lower rates of heart health problems, and research has attributed this, in part, to omega-3 fatty acids.
- Joints and bone health: Researchers say omega-3 can increase calcium levels in bones and contribute to stronger bones, which also helps joints and also supports the health of other joints ways.
- Better sleep: Low levels of DHA have been linked to trouble sleeping.
- Positive mood: People who consume omega-3s regularly generally feel more positive overall.
- Skin – Supports healthy skin cell membranes and has anti-aging skin benefits.
The omega-3 supplement that you are probably most familiar with is fish oil, and that’s a great option, but there are other options as well, like krill oil or plant-based Omega-3s.
7. B vitamins for energy and well-being
B vitamins work together to support many vital functions in the body, including energy production, cellular health, red blood cell growth, healthy brain function, digestion, nerve function, hormones, health cardiovascular and muscle toning.
If all of the above benefits aren’t enough, consider that even a mild vitamin B12 deficiency can put us at risk of developing cognitive health problems as we age. Vitamin B-12 is essential for optimal brain function, and since we may have trouble absorbing B12 from food sources as we age, the Institutes of Medicine have recommended that most adults over the age of 50 get their vitamin B12 from supplements or fortified foods.
8. Glucosamine sulfate for healthy joints
You probably won’t experience joint health problems in your 50s, but now is the time to add joint care to your routine to help keep your joints healthy as you age. Over time, the natural cushioning in your joints breaks down, and it’s important to get ahead of that concern. Research has shown that glucosamine sulfate can delay the natural breakdown of joint cushioning when taken for long periods of time.
Glucosamine sulfate is almost always derived from shellfish, so if you have a shellfish allergy, you can consider glucosamine hydrochloride (HCL) supplements. Always read product labels to verify ingredients and warnings.
9. Cimifuge racemosa for hormonal support
Black cohosh or actaea racemosa is a North American plant whose roots have been used medicinally by Native Americans, and it is one of the most researched supplements for support during menopause. Black cohosh supplements are often taken to support hormonal balance and to help with concerns associated with menopause, such as hot flashes, mood, sleep problems, heart worries, night sweats, and sexual health. .
While this “feminine herb” is most often taken to help ease the transition to menopause, it can also help promote hormonal balance during the menstrual cycle.