This blog post will walk you through: vitamins recommended for women over 50. Don’t worry, we’ve got all the answers about this subject.
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.”. Related: 5 Amazing Benefits of Vitamin D, According to Experts
CoQ10
Rates of diabetes and heart disease tend to increase with age, but adding CoQ10 to your supplement routine may be able to help.
Nutrition Basics
If you are lactose-intolerant, eat hard cheese, yogurt, or kefir; canned salmon; broccoli; and legumes.
They’ll say “fortified” on the label. Focus on variety every day, including vegetables with different colors. Get enough fiber.
Some good sources are: Legumes
Whole wheat pasta
Whole-grain cereals and breads
Oatmeal
Brown rice
Popcorn
Fresh fruits and veggies Take a daily multivitamin. 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. Plant-based diets have lots of advantages. Too much salt is linked to high blood pressure.
The recently-published 2015 Dietary Guidelines once again remind everyone to limit salt to 2,300 milligrams a day. Choose fats wisely.
How To Choose The Best Vitamins For Women Over 50
We have collated a few points below.
Iron content
If you decide to opt for a multivitamin, check the iron content. “Once women stop having a monthly period their iron stores tend to increase, so unless there are good medical reasons, postmenopausal women do not need iron supplements – and they may in fact be harmful,” says Dr Lee. 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. However, other experts believe that form can make a difference, thanks to the changes our bodies go through as they get older.
“Stomach acid decreases with age, which can lead to more digestive issues,” says nutritionist Caroline Sherlock. “I normally recommend powders, capsules and sprays, which are easier to absorb than tablets.”
Speak to your doctor before starting to take any supplement, to make sure it’s safe for you.
Best Vitamins For Women Over 50
You’re likely well-acquainted with several of aging’s less than pleasant side effects, but one you might not be aware of is the decrease in stomach acid that happens as you get older.
Due to less stomach acid, your body is not able to absorb nutrients as well as it used to. But it also may be necessary to supplement with additional vitamins.