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 people can get all the nutrients they need from foods. But if you arent sure, talk with your doctor or a registered dietitian to find out if you are missing any important vitamins or minerals. He or she may recommend a vitamin or dietary supplement.
If you do need to supplement your diet, 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 mega-doses. 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.
Who Should Buy A Multivitamin For Women
A multivitamin for women is a catch-all supplement that provides your body with all of the vitamins, minerals, and nutrients that it needs. The formulation is specially tailored for women, who have particular nutritional needs especially when it comes to things like calcium, folate, and iron.
Womens nutritional needs are slightly different than mens, so many women opt for a specifically tailored womens multivitamin.
A womens multivitamin is itself somewhat different than a prenatal vitamin, which is formulated specifically for women who are currently or soon to be pregnant. Many women will switch from a standard multivitamin for women to a prenatal vitamin when they are pregnant, then switch back after giving birth.
Maintaining appropriate intake levels of nutrients like calcium, vitamin D, and vitamin K is particularly important for women who are getting older.
These vitamins and minerals interact in a synergistic way to build and maintain bone density. Many cases of osteoporosis and osteopenia are associated with a diet thats deficient in these nutrients and as your body gets older, you become more vulnerable to fractures if your bone density is decreasing.
Older women also have changing nutritional needs as they go through menopause. Research has found that the hormonal changes that occur during menopause are linked to decreases in levels of copper zinc magnesium, calcium, vitamin E, and vitamin A .
The 10 Best Multivitamins For Women Over 50
- Best personalized:Persona Womens Foundational Multivitamin
Nutrient needs change throughout a womans lifetime.
Women between the ages of 15 and 49 have higher needs for iron due to menstruation, while women ages 50 and over need less iron but more of certain nutrients, including vitamin B6 and calcium .
Plus, women over 50 are at a higher risk of deficiencies in certain nutrients, including vitamins B6, B12, and D .
Although its possible to meet most nutrient needs through your diet, it may be difficult for women over 50 to get all of their necessary nutrients through food.
For example, many older adults ability to absorb B12 from food declines due to lower stomach acid secretion, thereby raising the risk of severe vitamin B12 deficiency. As such, adults over 50 are encouraged to supplement with vitamin B12 .
For women over 50, a multivitamin may be necessary to meet the intake recommendations for vitamins, minerals, and other important nutrients. Notably, many excellent multivitamins are made specifically for women in this age bracket.
Healthline used the following criteria to rank the best of these multivitamins:
- strict standards regarding quality and purity from the manufacturer
- the high bioavailability of nutrients
- no unnecessary ingredients like fillers, artificial sweeteners, or colors
- trusted by healthcare professionals, including doctors and dietitians
Here are the 10 best multivitamins for women over 50.
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Why Should Men Over 60 Take Multivitamins
As men age their ability to absorb nutrients from food naturally declines which often leads to weight loss, fatigue, and various vitamin and mineral deficiencies. Additionally, men over 60 may also experience a significant reduction in their caloric intake.
One way men over 60 can counter this process is by adding supplements to their diet, such as multivitamins.
Some of the most common vitamin and mineral deficiencies seen in older men include:
Megafood Women Over 55 One Daily 60 Tablets
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- Multivitamin & Mineral Dietary Supplement
This MegaFood product is made with real food, wholesome nutritional yeast and added nutrients.
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Women Who Are Very Active
Women who exercise a lot or have physically demanding jobs may need to consume more nutrients to stay healthy.
Research from 2014 suggests that female athletes and those with active military jobs have a higher risk of deficiencies in vitamin D and calcium. This can lead to weakened bones and a greater risk of injury.
Those who are very active may also have a greater risk of iron deficiency.
Very physically active women should speak with a doctor or dietitian about tailoring their diet and supplement intake to meet their specific needs.
Why Should Seniors Take Vitamin Supplements
There are several reasons why older adults should take vitamins.
- An older body is less efficient at absorbing key nutrients from food.
- Certain healthy vitamin-rich foods can become difficult to chew or digest as we age.
- Our bones become more brittle as we age, and certain vitamin supplements can also give us a much-needed calcium boost.
- Older adults may not get as much sunlight exposure as they once did, which causes Vitamin D levels to wane.
- Medications, especially diuretics, can flush out nutrients before they can be properly absorbed by the body or block them from being absorbed at all.
- Age-related diseases and conditions can suppress the bodys ability to absorb nutrients, and some may even require a special diet that is low on certain vitamins and nutrients.
- Older adults may not cook as often as they once did, and ready-to-eat meals can rob you of essential vitamins and nutrients.
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Types Of Womens Multivitamins
Multivitamins differ in their ingredients and the way the vitamins and minerals are administered. There are three general ways to take multivitamins: pills, chewables or gummies, and liquid or drinkable vitamins.
People who have trouble swallowing pills may like a chewable or liquid multivitamin. Liquid multivitamins are absorbed more quickly into your body because theres no chewing or dissolving necessary before the ingredients are absorbed.
Best For Calcium And Magnesium: Thorne Womens Multi 50+
|Dose||6 capsules daily|
Thorne claims that this supplement features optimal amounts of calcium and magnesium. In addition, this multivitamin contains vitamin D, B vitamins, zinc, and antioxidants, which may help support general health.
However, the dosage is six capsules per day, which some people may find too many.
|Dose||four gummies daily|
SmartyPants formulates this supplement with 17 important nutrients, including vitamins B12 and D3 and omega-3 fatty acids. Additionally, this multivitamin is iron-free and third-party lab-tested.
Gummies can be a helpful alternative for people who have trouble swallowing pills and tablets. However, some reviewers state that they experienced acid reflux after consuming these multivitamins. Additionally, each dose of four gummies contains 6 grams of added sugar, equating to 1.5 teaspoons.
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Garden Of Life Multivitamin For Women
- Multivitamin with iron: mykind’s vegan multivitamin for women includes vegan d3, 2mg of iron, organic vitamin b-12, and vitamin b
- Methylcobalamin: keep your energy and metabolism up with 200% daily value of vitamin b12. contains – does not contain any of the 8 major allergens
- One daily women’s: specially formulated women’s multivitamin made from nutritious and organic whole foods
- Vitamins and minerals: once a day pill with 15 vitamins and minerals at 100% dv or higher
- Certified organic multivitamin: vegan, gluten free, non-gmo verified whole food multivitamin with no synthetic binders or fillers
Best Vitamins For Women Over 50
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Women over 50 are prone to nutrient deficiencies. The good news is vitamins for women over 50 have come a long way. But first, lets talk about why you need to get serious about your nutrients as you enter perimenopause, menopause, and beyond.
Aging is a beautiful experience but it frankly comes with some tough pills to swallow. Youre likely well-acquainted with several of agings less than pleasant side effects, but one you might not be aware of is the 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. This in combination with a decreased need for as many calories can cause nutritional deficiencies.
If youre over the age of 50, its very important to eat a healthy diet rich in whole foods, fruits and vegetables but it also may be necessary to supplement with additional vitamins.
Below, we cover the best vitamins and multivitamins for women over 50.
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What To Look For In A Multivitamin For Women
Its fine for women to take a unisex multivitamin, but its a good idea to consider one made specifically for women, according to our panel, as those include key ingredients tailored to them.
Dr. Kroll recommends women look for multivitamins with enough vitamin D and vitamin B complex, since its important for anti-inflammatory and cardioprotective effects. But he also suggests speaking with your doctor about your individual needs: They can test you by checking your blood for individual vitamin deficiencies, then help you identify the right multivitamin.
Dosage For Multivitamins For Women Over 50
Always speak with a healthcare professional before adding a supplement to your routine to ensure that the supplement is appropriate for your individual needs and which dosage to take.
There is no specific regulatory definition or standard of what nutrients a multivitamin must contain and at what levels. Therefore there are no RDA guidelines established for multivitamins. However, there are RDAs and ULs for the individual vitamins and minerals they contain, outlined by the National Institutes of Health.
You may notice that some supplements have vitamin and mineral contents that exceed the RDAs, but it’s important to remember that many factors influence nutrient bioavailability, meaning your body’s ability to absorb and utilize the nutrient, so your body might not actually be absorbing the amount listed on the bottle. For that reason, supplement companies often add more than the RDA. Excess consumption of water-soluble vitamins is filtered through the kidneys and excreted, but fat-soluble vitamins can be stored in your body . Be sure not to exceed the UL for vitamins and minerals, particularly for supplemental fat-soluble vitamins.
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Solgar Natural Vitamin E
Dosage requirements vary for vitamin E, so be sure to consult your doctor before taking any . However, the average recommendation for women is 15 mg. Vitamin E is an antioxidant that can help absorb free radicals that can damage the body. As we age, vitamin E levels naturally present in our skin decrease, which can lead to dry skin and increased signs of aging. Keeping your vitamin E levels high helps maintain a healthy skin barrier and can also help absorb harmful UVB rays, reducing sun damage. We like this one because its in easily digestible capsules with vitamin E oil inside, which your body will easily absorb, and its made in small batches to ensure the oil is as fresh as possible. According to Cleveland Clinic, vitamin E can help protect from environmental stressors from the inside out.
Smarty Pants Womens Complete
Smarty Pants gummies claim to be more than a multivitamin, and upon further inspection, the ingredients look pretty impressive. They contain at least 100% of 3 important nutrients: iodine, folate and vitamin D.
The downsides? One serving six gummies from the bottle, but even in these six gummies, there are only 72 mg of EPA and 54 mg of DHA, the two most important and influential omega three fatty acids in fish oil. Youd be far better off getting a separate fish oil supplement than try to scrape by with these low amounts.
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Garden Of Life Vitamin Code For Women
Garden of Life is known for its unique approach to vitamin and mineral supplements, and it shines in the multivitamin category.
Its vitamin and mineral contents are bolstered by the inclusion of fruit and vegetable powders which have an untold number of nutrients that support the main alphabet vitamins and minerals. Independent lab testing ranks its purity and quality very high, which makes it a winning choice.
Hispanic And Black American Women
A 2012 national survey from the CDC found that American women who were Black or of Mexican descent were twice as likely to have low levels of iron than non-Hispanic white women.
Women from these groups may benefit from eating more iron-rich foods or taking supplements.
Some important nutrients for women and good sources of them include:
- Folate: Sources include spinach, rice, avocado, broccoli, oranges, asparagus, and fortified breakfast cereals.
- Iodine: Sources include seafood, seaweed, eggs, grain products, iodized salt, and unsweetened dairy products.
- Vitamin D: Sources include fatty fish, fortified or pasture-raised or free-range egg yolks, mushrooms, and liver.
- Iron: Sources include red meat, seafood, poultry, spinach, lentils, and soybeans.
- Calcium: Sources include dairy products, fortified milk alternatives and juices, sardines, salmon, tofu, and kale.
Read Also: How Much Vitamin C In One Kiwi
Supplements For Cognitive Function
There are numerous supplements that men over 60 can take to improve their cognitive function and reduce their risk of forming cognitive disorders that lead to a loss of memory or concentration. Some of the best supplements for improving cognitive function include ginkgo biloba extract, omega-3 fatty acids, and phospholipids.
Ginkgo biloba extract promotes the circulation of blood and oxygen to the brain and also reduces inflammation throughout the body. Both omega-3 fatty acids and phospholipids help maintains brain cell integrity and structure and omega-3 specifically reduces the risk of cardiovascular disease and stroke which may lead to long-term cognitive impairment.
Which Vitamins And Minerals Best Aid The Aging Process In Men Over 60
Some of the most important vitamins and minerals that aid the aging process in men include magnesium, Vitamin D, and zinc.
Vitamin D is required by the body to absorb calcium and help prevent osteoporosis. Additionally, it also aids the function of muscles, nerves, and the immune system.
Zinc is best known for its role in the prostate gland and helps modulate testosterone levels and prevent erectile dysfunction. This mineral also assists immune function, cell division, wound healing and protects the body against tumor development.
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Benefits Of Women’s Multivitamins
The biggest benefit of multivitamins is that they allow you to supplement vitamins and nutrients you may not be getting from your diet.
Research shows multivitamin use can also help support your immune system over time, especially those with vitamin C and zinc. Plus, taking a multivitamin could boost your metabolism, cognitive function and memory.
Multivitamin use for pregnant women can be particularly beneficial. In a recent study in The American Journal of Clinical Nutrition, researchers emphasized the importance of early multivitamin supplement use to achieve an adequate vitamin D status in pregnant womenWeiler H, et al. Early Prenatal Use of a Multivitamin Diminishes The Risk for Inadequate Vitamin D Status in Pregnant Women. The American Journal of Clinical Nutrition. 2021 114:1238-1250. .
New Chapter Every Womans One Daily
New Chapter takes a naturally-produced vitamin and mineral approach like a few of its competitors, but it doesnt quite hit the mark. Purity and label accuracy are still big sticking points for vitamins and minerals derived from bacteria, algae, and yeast.
They may be more easily absorbed, but it looks like the quality control isnt quite there in the manufacturing process.
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Megafood Multi For Women 55+
MegaFood Multi for Women 55+ is formulated to support the health of women over 55.
Its free of iron and contains absorbable forms of methylated folate, vitamins B12 and D, and several other vitamins and minerals.
This supplement also boasts 250 mg of green tea extract, which has potent antioxidant and anti-inflammatory properties and may support healthy aging (
Pure Encapsulations is a high quality supplement brand thats trusted by healthcare practitioners worldwide.
This iron-free supplement is a good source of magnesium, folate, and vitamins B6, B12, and D, as well as many other nutrients essential to womens health as they age.
Pure Encapsulations Longevity Nutrients also contains a variety of other compounds, including lutein, lycopene, zeaxanthin, green tea extract, curcumin, red wine concentrate, and ginkgo biloba, which is meant to support your heart, eyes, and brain.
Pure Encapsulations exceeds standards set by United States Pharmacopeia, an organization that sets strict guidelines for the quality and purity of supplements .
The companys products are vegetarian and free of genetically modified organisms and gluten.
Seeking Health Optimal Multivitamin is an iron-free multivitamin thats perfect for women over 50.
It contains absorbable forms of vitamin B12, folate, magnesium, and a small amount of calcium, in addition to a concentrated dose of vitamin B6, which many older women may lack .