Women With Heavy Periods
Excessive blood loss from heavy periods can lead to iron deficiency and anemia. Women who regularly experience heavy periods may benefit from eating more iron-rich foods or taking iron supplements.
Anyone who has concerns about their periods or heavy menstrual bleeding should speak with a doctor.
St Century Sentry Senior Women 50 Plus
21st Century Sentry Senior provides an impressive array of vitamins and minerals in moderate doses to meet nutrient needs without overdoing it. Their remarkable price point also makes them a smart choice for budget-conscious women.
What we like: We appreciate that they stack up well against better known brand names. We like that all of this nutrition is packed into a single daily tablet. And what can we say about the price? Pretty amazing.
Flaws: This brand contains fillers, binders and artificial additives. It also contains iron, but does not contain any probiotics, enzymes, or botanicals to aid in digestion.
Sea Buckthorn Oil To Overcome Dryness
Sea buckthorn oil is an emerging secret oil for older women. It is rich in a wide range of omega-oils, including the relatively rare omega-7s which moisturize the hair and skin and reduce dryness.
Sea buckthorn oil helps to increase the lubricating qualities of tears. The oral supplements help to relieve dry eyes, redness, and burning. Its main use is in overcoming female intimate dryness which is a common problem after menopause.
Sea buckthorn oil has also been claimed to improve the flexibility of arterial walls and to have beneficial effects on cholesterol balance.
Sea Buckthorn Oil Blend on
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Vitamins For Metabolism And Energy
Many women notice that it becomes harder to maintain their weight in their 40s. Metabolism slows with age, and you may not be as active as you used to be. It’s important to retain a healthy weight, however, because overweight and obesity are linked to myriad health problems, including heart disease, Type 2 diabetes and some types of cancer.
Eating a calorie-controlled diet that matches your activity level will help you do this, and if you make it as healthy as possible, it will help you get all the most important vitamins for a 40-year-old woman.
All of the eight B vitamins, including thiamin, riboflavin, biotin, B12, B6, niacin, pantothenic acid and folate, play a role in your metabolism, which is the process by which your body uses food for energy. Not getting enough of any one of these nutrients could affect the efficiency of your metabolism and make you feel sluggish.
Vitamin B12 deficiency is fairly common, according to Harvard Health. As you age, you become less able to absorb the vitamin. If you eat a vegetarian and vegan diet, you are at a higher risk of deficiency because there are no reliable plant sources of B12. A common symptom of low B12 is fatigue. Other symptoms include:
- Numbness or tingling in the hands, legs or feet
- Difficulty walking and poor balance
The 7 Best Vitamins For Seniors
Not all seniors need vitamins. If you eat a well-balanced diet and dont have any medical conditions, you may not get many benefits from vitamin supplements or mineral supplements. However, many seniors find they dont get enough nutrition whether its due to health conditions such as blood sugar problems, side effects of medications, or a decrease in bone health. Visit your doctor to determine if vitamin supplements are right for you.
If you wonder what types of vitamins are most commonly recommended for older people, heres a list of the best vitamins for seniors. Well break down each vitamin and nutrient and show the role it plays in health as we age.
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Care/of Multivitamin The Foundation
Care/of Multivitamin contains vitamins and minerals that fill the most common nutrient gaps in standard American diets without having an overabundance of nutrients that you likely already get enough of from food.
Not only does Care/of Multivitamin focus on nutrients most commonly missing from modern diets, but the brand also chooses nutrients in forms that are easily digestible and absorbable, including methylated B vitamins and chelated minerals.
While this iron-free supplement is not specifically formulated for women, its a good choice for women over 50 looking to fill nutrient gaps in their diet. It provides nutrients that women over 50 are more likely to be deficient in, like 1,000 IU of vitamin D3 and 2.4 mcg of vitamin B12.
Care/of Multivitamin is vegetarian, non-GMO, gluten-free, and free of many major allergens.
Care/of doesnt offer their supplements for a one-time purchase. Rather, you need to sign up for a monthly subscription and pause delivery when you no longer want their products.
Herbal Supplements And Older Adults
Herbal supplements are dietary supplements that come from plants. These types of supplements are taken by mouth, whether its by a capsule, tablet, powder, or liquid.
A few that you may have heard of are ginkgo biloba, ginseng, echinacea, and black cohosh. Researchers are looking at using herbal supplements to prevent or treat some health problems, but its too early to know if these are both safe and useful. Previous studies of certain herbal supplements have not shown any benefits.
Its important to know that just because a supplement is natural, or comes from plants, that doesnt necessarily mean its safe.
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How To Pick The Best Vitamins For Seniors
Supplements are not regulated by the United States Food and Drug Administration. That means many manufacturers can make unverified claims on their labels. To find the best supplements, its important to look for third-party verifications. Look for dietary supplements that are USP-verified. This certification indicates the supplement contains the ingredients listed on the label in the stated amounts.
Look for supplements that are specifically formulated for seniors. These supplements are usually fortified with the vitamins and minerals that seniors most commonly need and have difficulty getting from their normal diet.
Think about signing up for a supplement subscription service so you get all the vitamins and minerals you need delivered to your door. Some popular vitamin subscription companies include Rootine, Persona, and vitafive. If you have a hard time swallowing pills, look for liquid vitamins, nutritional supplement drinks, or gummy vitamins, which are easier to take.
Dont take more than the recommended daily amount. If youre not sure how much you should take, ask your doctor or use an online resource such as the dietary guidelines from the Office of Disease Prevention and Health Promotion or the USDA.
Try to make changes to your diet to get more vitamins and minerals whenever possible. Foods are the best way to get nutrients and minerals. If you cant eat certain foods or a medical condition causes a deficiency, it may be a good idea to take supplements.
Things To Consider When Selecting A Multivitamin For Women Over 50
When searching for a multivitamin, its important to consider your specific health needs.
Just because multivitamins often contain most of your necessary vitamins and minerals doesnt mean that they all contain the ones you need most.
For example, women over 50 are more likely to be deficient in vitamins B6, B12, and D.
Even though a supplement may provide a good amount of a nutrient, you may need more to meet your overall needs.
For example, some of the supplements on this list dont provide 100% of the recommended intake for vitamin D for women over 50, which is 600 IU for women ages 5069 and 800 IU for women 70 and over .
Women who have suboptimal vitamin D levels or a vitamin D deficiency may need much higher doses to reach and maintain optimal levels. Women over 50 should have their vitamin D levels tested to determine an appropriate, effective dose.
Likewise, women who are deficient in vitamin B12 may require high-dose vitamin B12 injections to reach optimal levels .
Moreover, although some women over 50 may need to supplement with calcium, such as those who dont eat enough foods containing this mineral, calcium supplements arent right for all women.
Some research suggests that calcium supplements may increase your risk of heart disease, as excess calcium may damage the heart and vascular system. However, calcium from foods doesnt raise this risk (
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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.
Protect Your Bones With Vitamin D
Bone health is critical with age. Bones become weaker and open to fractures, especially in women over 50. Vitamin D is mainly acquired from sunlight and absorbed through the skin. This vitamin helps process calcium, which is vital for healthy bones. Unfortunately, more than 50% of American adults do not get the daily recommended dose. A vitamin D supplement helps with the daily requirement, though nothing beats getting some daily sunlight.
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Essential Supplements For Women
Its not enough to slather on sunscreen, moisturizer and the latest anti-wrinkle cream in the quest for a more youthful look. You need protection on the inside too. Check out these seven super nutrients that every woman should consider…1. Calcium: The Bone BuilderCalcium is an essential mineral found in high amounts in milk and other dairy products as well as fortified foods. Typically, a little more than 1% of a womens body weight is calcium, which certainly helps us understand why we consider it so important. Why is calcium important? Almost all your bodys calcium is found in your bones and teeth. And since women are four times more susceptible to osteoporosis than men, getting enough is essential for lifelong bone health. The remaining 1% is critical because calcium plays a role in heart and muscle action, blood clotting and normal cell function. Who needs it?All adult women, especially the following:
- Teens or young women, because as much as 90% of adult bone mass is achieved by age 18. Peak bone mass usually occurs in the late 20s.
- Women older than 30, because they typically lose bone mass and strength.
- Menopausal and postmenopausal women, because bone loss tends to accelerate as the body produces less estrogen.
- Women who dont eat fish several times a week.
- Women at increased risk of cardiovascular disease .
- Pregnant and nursing women to enhance brain development of their baby.
- Overweight women with joint tenderness.
How much should you take?
Recommended Sodium Intake For Older Adults
Sodium is another important mineral. In most Americans diets, sodium primarily comes from salt . Whenever you add salt to your food, you’re adding sodium. But the Dietary Guidelines shows that most of the sodium we eat doesnt come from our saltshakers its added to many foods during processing or preparation. We all need some sodium, but too much over time can lead to high blood pressure, which can raise your risk of having a heart attack or stroke.
How much sodium is okay? People 51 and older should reduce their sodium intake to 2,300 mg each day. That is about one teaspoon of salt and includes sodium added during manufacturing or cooking as well as at the table when eating. If you have high blood pressure or prehypertension, limiting sodium intake to 1,500 mg per day, about 2/3 teaspoon of salt, may be helpful. Preparing your own meals at home without using a lot of processed foods or salt will allow you to control how much sodium you get. Try using less salt when cooking, and dont add salt before you take the first bite. If you make this change slowly, you will get used to the difference in taste. Also look for grocery products marked low sodium, unsalted, no salt added, sodium free, or salt free. Also check the Nutrition Facts Label to see how much sodium is in a serving.
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Garden Of Life Vitamin Code Multivitamin For Women
Garden of Life has a well-earned reputation for excellence that extends to all of their vitamin and mineral supplements. They take extra trouble to find reliable, non-GMO sources for their nutrients and never mess things up with artificial ingredients are allergens.
What we like: We like the blend of vitamins, minerals, enzymes, and probiotic cultures. We appreciate the large doses of vitamins A, C, D, and E. And theres plenty of B12 to help keep you mentally sharp and aid in red blood cell production. Many bone-supporting micronutrients are also included like boron, manganese, zinc and vitamin K2. Third-party testing also ensures product quality.
Flaws: Calcium and magnesium are not included. Also, 4 capsules per day is a lot to swallow.
Smartypants Masters Complete Women 50+ Gummy
If you prefer gummies to pills, SmartyPants Masters Complete Women 50+ may be a good fit. This gummy supplement is specifically formulated to meet the needs of women over 50.
This gummy is iron-free and provides a variety of nutrients, such as folate and vitamins A, B6, B12, C, and D. It also contains a small amount of the essential omega-3 fats docosahexaenoic acid and eicosapentaenoic acid , as well as lutein and zeaxanthin.
Like most other gummy vitamins, this product contains a fair amount of added sugar, with just 4 gummies packing 6 grams .
For optimal health, its best to keep added sugar intake to a minimum. To prevent cavities, be sure to rinse your mouth after taking any sweetened gummy vitamin.
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Vitamins For Skin And Hair
While age is just a number, the inconvenient truth is that your skin and hair will change. Even when you moved from your 20s into your 30s, you probably noticed some changes. In your 40s, those changes may become more pronounced and you may notice new ones.
Nutrient deficiencies can show up in your appearance, causing pale, dry skin and hair loss. According to a research review published in Dermatology and Therapy in March 2019, vitamins and minerals play important roles in cellular turnover, which can affect both the skin and hair.
A type of hair loss called alopecia areata that affects males and females, for example, has been associated with low vitamin D levels. Telogen effluvium is a type of hair loss that occurs primarily in women and has been linked to low iron levels, which are also more common in women. In addition to getting more iron, vitamin C should be increased because it improves the absorption of iron, reports the NIH.
Vitamin C is also a vital nutrient for healthy skin due to its role in the synthesis of collagen, a protein that provides structural support for skin and other body tissues. A lack of collagen weakens the skin and results in fine lines and wrinkles.
Is 50 Mg Of Zinc Too Much
The answer is yes. the amount of the zinc that is absorbed by the body is 50% of that of a daily dose of 50mg of Zinc. The amount that the brain can absorb is about 50-60% that that in the blood. This is why it is important to take zinc supplements. It is also important that you take the supplements regularly. If you are taking a supplement that contains zinc, you should take it every day. You should also take a zinc supplement if you have a high blood pressure.
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Ritual Essential For Women Multivitamin 50+
If youre looking for a vegan multivitamin, Ritual Essential for Women Multivitamin 50+ is an excellent choice.
Its formulated for postmenopausal women, containing vitamins D3, E, K, and B12 folate magnesium boron and the omega-3 fatty acid DHA.
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.
This multivitamin has a delayed-release capsule and is free of gluten, major allergens, GMOs, and artificial colorings and synthetic fillers. Ritual also makes its ingredients traceable, providing source information for each supplement in its multivitamin.
Vitamins For Women Over 50
Contributed by Elizabeth Ward, MS, RD
Getting older can be overwhelming, but it doesnt have to be if youre taking care of yourself. If you look at the nutritional requisites for women above 50 years of age, some nutrients have higher daily recommended intakes and some you may need a little less.
Caloric needs decrease as we get older due in part, to gradual muscle tissue loss. Muscle burns more calories than fat. Less physical activity further reduces your caloric needs.
While calorie requirements decrease, suggested intakes for certain vitamins and minerals also change. Here are the important nutrients women can get from food, multivitamins, and other dietary supplements when necessary, to feel their best.
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