In this article we will be discussing a very common question: vitamins and supplements for women over 50. It’s quite a sensitive & complex subject, as such we will do our best at providing a clear and concise article to clear any doubts you may have.
Vitamin D
“Vitamin D is probably the most important vitamin women over 50 should consume,” says Lindsey DeSoto, RDN, LD, owner of The Dietitian Mama. “It plays a crucial role in a number of our body’s internal processes. Maintaining adequate vitamin D levels is beneficial for fighting inflammation, supporting healthy sleep cycles, and maintaining our bone health.
Women over 50 should be getting at least 600 IU per day.”. It also is much lower [among people with] health conditions such as diabetes and heart disease,” says DeSoto, who notes that there’s no officially-recommended dose of CoQ10, so it’s important to talk to your doctor about how much to take.
Nutrition Basics
Boost calcium and vitamin D. That means three to four 8-ounce servings of low-fat dairy every day.
If you are lactose-intolerant, eat hard cheese, yogurt, or kefir; canned salmon; broccoli; and legumes. If your doctor says you don’t get enough calcium in your diet, they may suggest you take supplements that have 1,000 to 1,500 milligrams of the nutrient. Eat more fruits, veggies, whole grains, and legumes.
These will give you plenty of disease-fighting antioxidants. Focus on variety every day, including vegetables with different colors. Get enough fiber.
You don’t have to look far. It will fill any gaps in your nutrition picture. But make sure it’s tailored for your age group.
When you’re over 50, you need less iron than younger women. Try foods such as skinless chicken, fatty fish like salmon (with omega-3 fats), and vegetable protein, including soy. They’re low in calories but rich in vitamins, minerals, and antioxidants.
Cut down on salt. Avoid trans fats and limit saturated fats. They’re often hidden in things like: Butter
Stick margarine
Processed foods
Desserts
Doughnuts.
How To Choose The Best Vitamins For Women Over 50
If you go into a shop or look online for vitamins you will be met with a large selection to choose from. We have collated a few points below. Iron content
If you decide to opt for a multivitamin, check the iron content.
Look for supplements with low or no iron content. Calcium content
Watch out for calcium, too. “Many women in this age group are advised to take separate calcium supplements,” explains Dr Lee.
“They should avoid a multivitamin with calcium as excess calcium can be dangerous.”
Form
Does It Matter If You Take Your Vitamins In A Tablet, Capsule, Spray Or Even A Tea?
“Tablets are generally cheaper but if you find a spray easier, then use that,” says Clare.
Women’S Changing Needs
This article shares the ten best vitamins for women over 50, plus reasons why some women need to consider supplementation as part of their self-care routine. Women’s Changing Needs
Women over fifty years old are presented with different challenges than women in our earlier years.
Because of this, menopausal women are more susceptible to hot flashes, night sweats, mood swings, depression, brain fog, insomnia, urinary incontinence, lowered sex drive, thinning skin, and osteoporosis. Learn more about how to eat for your menstrual cycle.