How Can Certain Vitamins Minerals And Other Nutrients Help Women Over 50
While both men and women experience many changes as they age, women in particular, face special challenges, including for their bones. Why? Thanks to the hormonal changes caused by menopause, older women experience decreased levels of estrogen, putting them at an elevated risk for a variety of health conditions, including osteoporosis. Heres how specific vitamins, minerals and other nutrients may support a healthy woman over 50:
Q: What Minerals Are Important For A Woman Over 50
A: Calcium is one of the most important minerals for women over 50. It helps prevent the onset of osteoporosis. For those with osteoporosis supplemental calcium can reduce the fragility of bones and thereby reduce the likelihood of a debilitating fracture . Magnesium deficiency raises the risk of type II diabetes, so supplemental magnesium is also a good idea.
Who Should Not Take Vitamin A
There is a risk. Unless your doctor recommends it, dont take more than the recommended daily allowance of vitamins A and C. Birth defects, lower bone density, and other problems have been linked to high levels of vitamins A and C. Its not a good idea for people who drink a lot to take vitamins without talking to a doctor.
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Why Should Women Take Multivitamins
The 2020-2025 Dietary Guidelines for Americans reinforce that nutritional needs should be met primarily through food. A balanced diet includes whole grains, legumes, protein, fruits, vegetables and dairy or fortified dairy substitutes. However, situations exist where dietary supplements may be useful.
The National Institutes of Health gives the following examples of why a person might consider taking multivitamins:
- To increase nutrient intakes: If you struggle to consume a balanced diet or lack certain food groups, such as iron, Vitamin D and calcium-containing foods, a multivitamin can help fill in the gaps in your diet. Supplementing with a multivitamin can help you meet the recommended amounts of nutrients that you may miss from your diet alone.
- To promote health and prevent disease: Most studies have shown that multivitamins do not affect health problems and diseases. However, supplementing with a multivitamin can prevent deficiencies if you have an inadequate diet on a regular basis.
- To help prevent deficiencies in strict vegans or vegetarians: Vegetarian diets, especially strict vegan diets, can lack Vitamin B12, zinc, calcium, iron and Vitamin D.
The above reasons apply to men and women, but multivitamins can also specifically help women by:
- Providing adequate nutrients for pregnancy and nursing: Pregnancy and lactation are times when women have an increased need for multiple nutrients, including folic acid, iron, iodine and vitamin D.
Why Trust Verywell Fit
Casey Seiden, MS, RDN, CDN, CDCES is a registered dietitian nutritionist and certified diabetes care and education specialist based out of New York City. Casey works at Maternal Fetal Medicine Associates, the premier maternal fetal medicine practice in Manhattan, where she provides nutrition therapy and counseling to women with high-risk pregnancies. She is also the founder of Casey Seiden Nutrition, a virtual private practice specializing in a non-diet approach to diabetes care and womens health.
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How To Pick The Best Womens Diet For Over 50s
The ideal diet for a woman over 50 is one that she can stick to overtime and it might not be the same as the healthiest diet for her friend, sister, or neighbor.
Your diet needs to include meals that you enjoy, that make you feel well, and that provide your body with all of the nutrients it requires. Consider your own demands when choosing amongst the diets on this list.
Women above 50+ should remain alert to their calcium, vitamin D, protein, and B vitamin intake. Simple dietary tweaks or supplements may be necessary if you dont believe youre getting enough of these nutrients.
Its important to remember that you dont have to make major dietary adjustments. And if youre not maintaining your chosen dietary plan exactly, little, incremental actions may nevertheless give considerable health benefits.
Consult your healthcare practitioner before making any big dietary changes or adding supplements to your routine.
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Q: Can Multivitamins Be Taken With Other Medications
A: Multivitamins can be taken with some medications. In other cases, they may impact the effectiveness of the medication, making it either more or less potent . This is true for both over the counter medications like NSAIDs and antacids, as well as prescription drugs including antibiotics and blood pressure medications. If you are currently taking medications to treat a specific condition, you should discuss the matter with your primary care physician before taking multivitamins. As a general rule, the more ingredients in a supplement, the greater the odds it will produce a counterproductive reaction with medications.
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Why You Should Trust Us
Every brand and product on our list has been vetted to ensure that it aligns with Healthlines brand integrity standards and approach to well-being. Each product in this article:
- adheres to allowable health claims and labeling requirements, per FDA regulations
- is manufactured in facilities that adhere to the CGMPs established by the FDA
- is produced by a medically credible company that follows ethical, legal, and industry best standards
- is made by a company that provides objective measures of trust, such as having its supplements validated by third-party labs
- Dosage: 2 capsules daily
- Vitamins and minerals: folate, magnesium, boron, omega-3 DHA, and vitamins B12, D3, E, and K
If youre looking for a vegan multivitamin, Ritual Essential for Women Multivitamin 50+ is worth considering.
Its formulated for postmenopausal women, containing folate, magnesium, boron, the omega-3 fatty acid DHA, and vitamins D3, E, K, and B12.
Boron is important for bone metabolism and may help improve bone health in women over 50, who are at higher risk for osteoporosis .
As a vegan supplement, Ritual Essential for Women Multivitamin 50+ derives its DHA from microalgae and its vitamin D3 from lichen.
Just keep in mind that this multivitamin isnt as comprehensive as others on this list and is designed for women who eat a balanced diet but could use help filling in nutrient gaps.
Ritual also makes its ingredients traceable, providing source information for each ingredient in its multivitamin.
What The Science Shows
Dietary supplement is an umbrella term that includes everything from vitamins and minerals to botanicals and biosimilar products . For the most part, though, people use supplement to mean an individual vitamin or mineral preparation or a multivitamin .
Even though supplements are popular, there is limited evidence that they offer any significant health benefits. In fact, a study published online May 28, 2018, by the Journal of the American College of Cardiology, found that the four most commonly used supplements multivitamins, vitamin D, calcium, and vitamin C did not protect against cardiovascular disease.
So why do so many people take supplements if the health benefits are negligible or nonexistent for the average, healthy person? People often think of them as something extra they can do to be sure their basic nutritional needs are covered, says Dr. Manson. Theres also a possible placebo effect to taking supplements, she adds. People feel healthier if they do something they believe makes them healthy.
The greatest issue with supplements is that they are not regulated by the FDA. Supplements can appear on the shelf without having to prove they offer any benefits, says Dr. Manson. With limited regulation and oversight, its also difficult to know for certain that the supplement contains the ingredients on the label and is free of contaminants.
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Q: What Are Isoflavones
A: Some vitamin supplements for older women contain isoflavones . Isoflavones are a type of plant compound that exert estrogen-like properties and are commonly found in soy-based foods and products. Isoflavones have shown similar benefit to hormone replacement therapy in post-menopausal woman . So, while its likely most people could derive some benefit from taking multivitamins for women over 50, a better course of action is to find a multi more suited to your specific needs.
Healthy Gut Healthy Life
The true key to optimal health in your 50s is a healthy digestive system, so picking up a multivitamin that includes a probiotic is the way to go. Why are probiotics so important? Studies show that three of the most common health issues that can develop in our later years include malnutrition, constipation, and a weakened immune system all things that can be improved with daily intake of a probiotic.
This makes a great deal of sense, considering the gut is where our nutrients are processed, as well as the heart of our immune system. As nutritionist Jonny Bowden, author of The 150 Healthiest Foods on Earth, said: If your gut isnt healthy, your body cant absorb nutrients, so it doesnt matter what supplements you take.
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What Brands To Buy
If you’ve discussed your multivitamin needs and are ready to leap into taking a supplement, there are a few brands worth trying.
“A few of my top-recommended brands include Oh Grape by Groove, which provides 500 milligrams of resveratrol , vitamin D, and magnesium,” says Moskovits. “I also suggest Garden of Life Vitamin Code 50 and Wiser, as well as New Chapter 55+ multivitamin.”
Where To Buy Multivitamins For Women Over 50
Taking a daily multivitamin with the correct ingredients can not only improve your day-to-day functioning, but can add years to your life. Want to know where you can get some of the best multivitamins around?
You can find just about any multivitamin at , iHerb, and Walmart, all of which offer affordable vitamins from just about every brand. And because you buy vitamins all the time, online stories like iHerb allow you to save even more money by opting to Autoship and Save it will save you 15 percent on your first order and five percent on future deliveries.
Keep scrolling for Womans Worlds picks for the best multivitamins for women over 50!
Womans World has affiliate partnerships so we may receive compensation for some links to products and services.
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Multifactors By Natural Factors
Natural Factors MultiFactors multivitamin is a well-rounded supplement that leaves no nutritional stone unturned. From antioxidants to calcium to vitamin B12 for your mind, this is a full-service multi in an easy to swallow capsule.
What we like: We like that they provide more than three dozen vitamins, minerals, and enzymes in every capsule. Were glad to see the emphasis on antioxidants and botanicals.
Flaws: The probiotic component is relatively spare. Also, better hope you dont have a problem because customer support can be an issue. The vitamin E content is very high which may increase cancer risk in those who have a history of smoking. The iodine content is also very elevated which can be problematic for those with thyroid disorders.
Puritans Pride Ultra Woman 50 Plus Multivitamin
One Daily Womens Multivitamin was born as the savior of women, especially women over the age of 50 who have many changes in health and physiology. The product adds essential vitamins and minerals for women such as Vitamins A, C, D, E, K, group B, Biotin, Folic Acid, Calcium to enhance resistance, help bones stay strong, Prevent anemia and anti-aging.
Puritans Pride One Daily Womens Multivitamin is a product of the Puritans Pride brand. This is the leading famous American pharmaceutical brand with more than 40 years of research and development in the field of manufacturing vitamin and mineral tablets as well as other health care supplements.
Puritans pride has launched more than 2000 products on the market, the products of this brand have been registered for trademark and quality at FDA US Food and Drug Administration, safe for users. Currently, products of Puritans pride are available almost all over the US and many countries around the world such as UK, Japan, Korea, Spain, Canada.
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How Often Should I Take Multivitamins
Most multivitamins are designed to be taken daily, though some may contain more than 100% of the DV for some nutrients. Therefore, if you already eat a nutrient-dense diet, taking them daily may lead to over-consuming certain vitamins and minerals (
Its important to discuss any new supplements with a healthcare professional before starting them.
Would I Benefit From Taking A Supplement
If you have specific health concerns, youre taking any medicines, or youre concerned you might have a deficiency, its best to consult your doctor before taking any supplements. If youre simply looking to support your health, your pharmacist can advise you on which particular supplements might be suitable for you.
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Anatome Menosupport And Renewal
The menopause is caused by hormonal changes in a womans body. Anatome Menosupport + Renewal contains phytoestrogens, natural supplements that act like the hormone oestrogen.
Expect to pay around £30.00 for 60 capsules. This is a fair price for such a complex, specialist supplement many of its ingredients arent easy to come by! This menopause supplement contains Folic Acid, Bromelain, Evening Primrose, Magnesium Gluconate, Siberian Ginseng, Spirulina, Soy Isoflavinoids, Vitamin A and five B vitamins.
Each of these ingredients helps to alleviate symptoms of the menopause and support your nervous system and immune system. If you suffer from hot flushes and other menopausal symptoms, Anatome Menosupport + Renewal could be the ideal product for you to take. Take two capsules daily.
Megafood Women Over 40 One Daily Daily
- Made With Real Food, And Real Purpose: Premium supplements made with real food and added nutrients We work with trusted farm partners who share our commitment to organic and regenerative agriculture
- For Optimal Health And Wellbeing: Wherever your story take you, our multivitamin is formulated to support your health
- Take Any Time Of Day: Take 1 tablet any time of day with a beverage, even on an empty stomach Includes a Nourishing Food and Herb Blend, plus added B vitamins to help support cellular energy and nervous system health
- Obsessed With Quality: Made without GMOs, tested for 125+ herbicides and pesticides, Free of dairy and soy Certified B Corp Certified Glyphosate Residue Free Certified Kosher
- What Your Body Needs: 4.5 mg of Iron replenish levels lost during menstruation Supports a healthy response to changes associated with normal hormone fluctuations
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Q: Do Multivitamins For Women Over 50 Contain Fiber
A: In most cases multivitamins for women over 50 do not contain fiber. Thats not to say that fiber isnt important for older women. It certainly is. But theres a practical reason why fiber isnt part of most multivitamins: it takes up lots of space. If fiber were added to multivitamins, it would make most of them extra large or increase the number of capsules or tablets required for the daily dose, or both. So, while fiber is important, its best if it comes from a separate, preferably dietary, source rather than from your multivitamin supplement.
Centrum Silver Womens 50+ Multivitamin
Centrum Silver has been around for decades and is likely the best-known brand of multis for older individuals. Their Womens 50+ is rich in vitamins A, C, E, and D. It also provides plenty of B12 for mind and immune system support, and doesnt forget the calcium and magnesium.
What we like: Theres plenty of vitamin D for bone health and antioxidant vitamins to combat free radicals. Also, none of the vitamins or minerals here come from genetically modified organisms.
Flaws: Once again, the most common complaint is that theyre too big for their target demographic to swallow easily.
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How We Select Supplements
Our team works hard to be transparent about why we recommend certain supplements you can read more about our dietary supplement methodology here.
We support supplements that are evidence-based and rooted in science. We value certain product attributes that we find to be associated with the highest quality products. We prioritize products that are third-party tested and certified by one of three independent, third party certifiers: USP, NSF, or ConsumerLab.
It’s important to note that the FDA does not review dietary supplements for safety and effectiveness before they go to market. Our team of experts has created a detailed, science-backed methodology to choose the supplements we recommend.
How Can I Get The Vitamins And Minerals I Need
It is usually better to get the nutrients you need from food, rather than a pill. Thats because nutrient-dense foods contain other things that are good for you, like fiber.
Most older adults can get all the nutrients they need from foods. But if you arent sure, always talk with your doctor or a registered dietitian to find out if you are missing any important vitamins or minerals. Your doctor or dietitian may recommend a vitamin or dietary supplement.
Its important to be aware that some supplements can have side effects, such as increasing the risk of bleeding after an injury or changing your response to anesthesia during surgery. Supplements can also interact with some medicines in ways that might cause problems. For example, vitamin K can reduce the ability of the common blood thinner warfarin to prevent blood from clotting. If you do need to supplement your diet, your doctor or pharmacist can tell you what supplements and doses are safe for you.
When looking for supplements to buy, you may feel overwhelmed by the number of choices at the pharmacy or grocery store. Look for a supplement that contains the vitamin or mineral you need without a lot of other unnecessary ingredients. Read the label to make sure the dose is not too large. Avoid supplements with megadoses. Too much of some vitamins and minerals can be harmful, and you might be paying for supplements you dont need. Your doctor or pharmacist can recommend brands that fit your needs.
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