What Nutrients Are Important As Women Age For Example At Age 40 50 And 60
As women age, it is important to consume adequate amounts of calcium and vitamin D to support bone health. Calcium might be easier to obtain from food than vitamin D as many foods are not vitamin D rich, and for this reason, it might make sense to look for a vitamin D supplement. In addition to these bone-supporting nutrients, omega-3 fatty acids are critical to support nerve cells and are also heart protective.
Vitamin B12 deficiency is quite common in individuals over the age of 40, with people over 60 being at the greatest risk. The risk of developing a vitamin B12 deficiency is because there is a decreased stomach acid production as we age. For this reason, supplementing with vitamin B12 or a B complex might be beneficial.
What Does Recommended Daily Allowance Mean
The recommended daily allowance for vitamins and minerals is the average daily intake a person needs to avoid deficiencies and stay healthy. Men and women often have different vitamin and mineral recommendations.
There are different ways to measure the RDA. Vitamins and minerals that are needed in larger doses are measured in milligrams and those that the body needs less of are measured in micrograms. There are 1,000 micrograms in 1 milligram. Each vitamin and mineral has a specific RDA.
Vitamin D3 For Immunity And Mood
While vitamin D is best known for its role in calcium absorption to maintain strong bones, it is also vital for immunity and for regulating the mood. Deficiency can cause headache, loss of appetite, mental fatigue, low mood, and irritability.
Average dietary intake of vitamin D is just 3mcg per day, yet we need at least 10 mcg per day to avoid reduced immunity during winter months.
Older people need higher doses of vitamin D because we absorb it less effectively from our food and because we make as much as four-fold less in our skin on exposure to sunlight.
I usually suggest a dose of 25mcg to 50mcg of vitamin D per day for those over the age of 50. If in doubt, a blood test can assess your vitamin D status and show you how much you need.
One US study found that a dose of 100mcg per day was needed to secure optimum blood levels in all women over the age of 75 years, for example. Look for supplements providing vitamin D3 which is more effective in maintaining vitamin D status than the plant form, vitamin D2.
Read Also: What Vitamins Should Women In Their 30s Take
Best Supplements For Women Over 40
I’m a few years away from 40 and while that feels like a long way off, I want to prepare my body and health for things to come.
If you’re in your forties, or older, your health should be a high priority these days. Eating right and exercising regularly have been engrained in our brains since we were children. But what if you could do something that didn’t hurt or inconvenience you every day? Well, taking a supplement could do just that. We’ve rounded up the best supplements for women over 40 to take daily, and trust us, you’ll want to learn more.
Vitamin Needs Throughout Life
Nutrient needs differ throughout a womans life.
Deficiencies are also more common during certain life stages, such as pregnancy, and under certain circumstances, such as when a woman smokes or drinks excessively or is diagnosed with a medical condition.
Keep in mind that this article only focuses on vitamins, not all nutrients.
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For A Better Immune System Take Vitamin D
Nature MadeVitamin D3
“Vitamin D is necessary for immune and hormone support, but many individuals who live north of Atlanta often have low levels and deficiencies particularly in the winter months,” points out Gladd. “Ideally, one would have levels measured to determine their ideal dose, but most would benefit from taking 1000 to 2000 IU daily of vitamin D3.”
Garden of LifeVitamin B Complex
“The Bs are key for supporting cognitive and nerve health and mood. B complex supplementation, with its inclusion of folate is particularly important for women in this age group to protect potential babies from spinal cord defects. Rather than single one B vitamin out, it is generally better to take them all in a B complex.”
Vitamin K2 Helps Protect Your Arteries
Most of the vitamin K obtained from food is the plant version, vitamin K1, which is found in cauliflower, broccoli, lettuce and other dark green leaves.
Less than 10% of our vitamin K intake is in the form of vitamin K2, which is found in the liver, egg yolk, meats, and fermented foods such as live yoghurt, cheese and natto.
While your liver uses vitamin K1 to make clotting proteins, other tissues such as the bones and arteries prefer the vitamin K2 form. In the circulation, vitamin K2 activates proteins that transport calcium away from the arteries.
In the bones, vitamin K2 activates proteins which bind calcium. So, as well as protecting against osteoporosis, vitamin K2 helps to guard against unwanted calcification of the artery walls.
While your tissues can convert some vitamin K1 to vitamin K2, your liver hoards vitamin K1 when it is in short supply. Thus a supplement is a great idea for people in later life. Ive certainly started taking it.
Also Check: Where To Buy Naturelo Vitamins
Who Should Take Supplements
Truly, anyone can take supplements. From healthy athletes to the elderly, supplements should be welcomed by all! There are certain supplements that can benefit individuals differently. If you live in a cold, snowy area, a Vitamin-D supplement will help build stronger bones and assist the body in absorbing calcium. Pregnant women might take pre-natal vitamins or folic acid for stronger fetal development. Lastly, adults over 50 might take B12 as it “is required for making red blood cells which allows for proper brain function”.
Why Do We Need Supplements
Most clean eating specialist and health practitioners recommend starting with a diet rich in nutrient-dense, organic, real foods as the basis of a healthy lifestyle. However, for many women, diet alone may not be enough.
There are a lot of reasons why you might want to add vitamins and supplements to your healthy lifestyle routine. We got through so many phases in our life that demand varying levels of nutrients.
So many women are overcoming health issues. Some women are experiencing hormonal changes due to pregnancy or perimenopause. Some women have genetic variations and feel better when they supplement with certain methylated vitamins.
Lastly, todays soil is more depleted of vitamins and minerals than it was generations ago due to modern farming practices, even if it is certified organic.
Thats why Ive chosen to focus on what supplements would be ideal for a woman in her 30s to take. This article is appropriate for most women in our child-bearing years.
Read Also: Can I Buy Vitamin D2 Over The Counter
Antioxidants: Vitamin C And Vitamin E
Vitamin C and vitamin E are powerful antioxidants and support healthy skin from the inside out.
Vitamin C helps support the immune system and supports the creation of collagen, which supports skins youthful, soft, and elastic appearance. Due to their antioxidant properties, vitamins C and E may even help maintain skin health over time. Many people even apply vitamin E oil topically to skin injuries to help prevent scars or speed up the healing process.
What Vitamins Should A 30 Year Old Woman Take
If you are a women who is in her 20s, 30s, or 40s, then you might be wondering what are the best vitamins to take? This article shares eight of the best vitamins that women of child-bearing age should consider.
Women are generally considered to be of childbearing age between our late teens to late 40s, so we need to factor in special considerations when deciding which vitamin supplements to take.
Some of the ways vitamins and supplements can benefit our health include:
- supporting hormonal and thyroid balance
- preventing anemia from menstruation or childbirth
- and replenishing vitamins and minerals that have been depleted due to birth control, other medications, life stressors, exercise, food choices, and more.
Heres a basic overview of the best vitamins and minerals for a woman in her 30s, or any woman of childbearing age. And, if you are a woman with PCOS, you should also read my article on the Best Supplements for PCOS.
Recommended Reading: Is Vitamin C Hard On Your Kidneys
What The Experts Do
Healthy Food Instead of Supplements
I dont take any supplements routinely, says Larry Appel, M.D., director of the Johns Hopkins Welch Center for Prevention, Epidemiology and Clinical Research. I try to eat three healthy meals a day to get the vitamins, minerals and other nutrients I need. How he does it:
- Plenty of produce. I aim for two or more servings of fruits or vegetables at every meal, he says. I enjoy salads and have one for lunch or dinner several times a week.
- Low-fat dairy and whole grains. Low-fat or fat-free milk and yogurt provide calcium, magnesium, potassium and other nutrients, he says. I have cereal with milk for breakfast a few times a week. And I have yogurt sometimes too.
- Protein. At home we usually have fish or chicken for dinner. I am not a vegetarian rather, I eat minimal meat, Appel says. Some fish, such as salmon, are a good source of healthful omega-3 fatty acids.
The One To Watch Out For
One supplement that’s tricky, Gladd points out, is iron. “The problem with iron is that while you definitely do not want to be low, you also do not want to have excess amounts of iron, as it can be oxidizing or damaging. Men in this age group rarely need to consider iron supplementation, but women should have their iron levels checked. Having a period monthly means blood loss, and if the diet and/or digestive absorption are not supporting this loss with replacement, then you can start to feel the effects of iron deficiency: fatigue, brain fog, muscle cramps, or restless leg syndrome at night.”
Sound like things you’ve experienced? Head to your doctor and have your blood checked. If you’re low on iron, Gladd recommends taking iron supplements recommended by your doctor onwait for itan empty stomach with a small amount of orange juice. Gladd explains: “The vitamin C helps with absorption into the bloodstream.”
Lastly, Gladd points out that above all, you should focus on eating right and having a healthy lifestylethat will help with your overall wellness and is the best investment, obviously. Once that’s addressed, you can use vitamins to help with the gaps.
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What To Look For In Vitamins And Multivitamins
The vitamin aisle has a lot of options, but tread carefully: Unlike prescription medications, “supplements are not regulated, which means no one is overseeing their production,” Serback says. Because they’re unregulated, supplements may have harmful contaminants or be mislabeled.
Here’s what to keep in mind when you’re purchasing a vitamin:
- Third-party certification:“When looking for a multivitamin, look for the U.S. Pharmacopeial Convention ,” Serback says. That way, you’ll know it doesn’t contain contaminants and does contain the ingredients listed on the label, she notes.”The USP seal also ensures that the supplement will break down and release into the body as specified,” Serback says.
- Allergens: If you’re allergic to soy or other ingredients, check the label to make sure the supplement doesn’t contain it.
Serback recommends this multi and notes it contains 22 key nutrients that includes calcium, iron and vitamin D, which are all important when you’re in your 20s. “These soft gels are easy to swallow and easy on the stomach,” Serback says.
Another benefit of this multi: It has a lot of the vitamins you need, “without being excessive in their micronutrient content,” says Sodexo spokesperson and clinical dietitian Erin Smucker, RD, CSO. She recommends Nature Made for making an evidence-based product with the micronutrients that are required for women in their 20s.
It can be taken with food or without, and should absorb well, per ConsumerLab.
What Vitamins Should I Take
With so many vitamins out there, how do you know which ones you need to take? This health quiz will determine the right vitamins for you based on your lifestyle.
We will get to know you by asking some questions about your physical health, age, weight, and exercise habits to recommend the right vitamin for your lifestyle.
This test is not based on any scientific study whatsoever.It is intended for fun only so do not treat the result too seriously 🙂
Do not think about the answers too long. If you think you answered incorrectly, you can always go back to any question and change your answer.
Enjoy and share
At the end of the quiz we will give you the result. You can share it with your friends 🙂
Also Check: How Much Vitamin C Per Day
What Vitamins Should Women Take On A Daily Basis
We spend a lot of time chowing down kale, scooping out collagen, throwing back beet juice, and doing fitness in the name optimizing our health. But even if you think you eat a healthy diet, its possible that youre not getting all all the important nutrients you need. According to the Centers for Disease Control and Prevention, for women some these holes are common.
We thank your hormones for a lot, and those buggers may be to blame for some common deficiencies, too. Things like pregnancy, lactation, menopause and menstruation increase the nutrient demands of your body. Same, with some sickness and viruses. But you cant always tell if youve got too little of something, so its always a good idea to have your levels of the reigning nutrients checked by your doctor at your annual physical.
Some doctors may simply suggest that you up your intake of certain food groups. But if you have a serious deficiency, other doctors may recommend a supplement to fill in nutritional gaps and protect your body against the occasional diet slip-ups and boost your health, which one review published in Scientific Review and Clinical Applicationsfound may have health benefits.
Not sure what to look for? There are some definite nutrient commonalities of what most women are missing. Here, eight nutrients women are more likely to be short on.
Jody Braverman Cpt Fns Ryt
When you’re 20, there’s lots to think about between school, work and social life, and proper nutrition might not be the first thing on your mind. But it should be. Eating a healthy diet and getting the best vitamins for a 20-year-old woman will help you feel great and slay whatever comes your way.
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B12, folate and vitamin D are the most important vitamins for 20-year-old women.
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Vitamins And Minerals For Older Adults
Vitamins help your body grow and work the way it should. There are 13 essential vitamins vitamins A, C, D, E, K, and the B vitamins .
Vitamins have different jobs to help keep the body working properly. Some vitamins help you resist infections and keep your nerves healthy, while others may help your body get energy from food or help your blood clot properly. By following the Dietary Guidelines, you will get enough of most of these vitamins from food.
Like vitamins, minerals also help your body function. Minerals are elements that our bodies need to function that can be found on the earth and in foods. Some minerals, like iodine and fluoride, are only needed in very small quantities. Others, such as calcium, magnesium, and potassium, are needed in larger amounts. As with vitamins, if you eat a varied diet, you will probably get enough of most minerals.
Health Benefits Of Vitamin A
Do you have skin problems? This vitamin is sometimes called the beauty vitamin for a reason. According to research, it might have a skin protective effect from UV light. Recent research suggests it might also help with acne treatment.
Vitamins A refers to a whole group of compounds called retinols. They have a role in normal eyesight, skin health, bone health, and immune function.
Vitamin A is contained in animal sources, while plant sources contain the pro-vitamins called carotenoids which are also antioxidants. Adult women need about 700 micrograms of retinol, while these requirements are doubled in breastfeeding women.
Vitamin A is a fat-soluble vitamin so having some fat in your meals enhances its absorption. The Tolerable Upper Intake Level for Vitamin A is 3 000 micrograms, while there is no such limit for carotenoids.
Retinols but not carotenoids should be avoided during pregnancy as they can lead to malformations in the baby.
Also Check: What Foods Contain The Most Vitamin D
Best Multivitamins For Women Over 50
A multivitamin for women over 50 is a must. For a lot of people, taking a single pill might be easier than taking all sorts of different supplements separately. So a multivitamin for women could be a good option if it has the right vitamins and minerals.
Women over the age of 50 need to focus on specific nutrients in a multivitamin because the body changes and nutrient requirements change too.
You should also check the label of your multivitamin to ensure it doesnt contain more than 100% of most ingredients. Vitamins and minerals can be toxic at high levels, so its best to stick to the recommended daily allowance.
The best multivitamin for women over 50 is one that covers several bases. Make sure your multivitamin has the following: Vitamins A, Vitamin B12, C, and D. Most multivitamins have all of these in them but its best to check your label before you buy. Calcium for women is important in a multivitamin over 50 as well to preserve bone health.
When looking for the best multivitamin over 50, its wise to do some research. Know which vitamins you specifically want? Make sure theyre in your multivitamin at the dosage youre looking for.
And since dietary supplements are not regulated by the FDA, its important to trust the brand that youre choosing as well. Not all multivitamins for women are created equal which is why a quality brand is important.