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.
Calcium Intake For Adults Over Age 55
Questions about calcium supplements for older adults are in the news. Recent studies published in the British Medical Journal found that extra dietary calcium intake was not associated with fracture reduction and increasing dietary calcium intake does not prevents fractures.
However, says Mayo Clinic endocrinologist Dr. Robert Wermers, Americans aren’t getting enough calcium in their diet. The median dietary intake in the U.S. for women age 50 or older is 589-649 mg per day and 728-777 per day for men. He says despite the new findings, he recommends patients follow the Institute of Medicines guidelines of 1200 mg of calcium in women 51 years of age and older, 1000 mg daily for men 51-70 years old and 1200 mg for those above 70 years of age.
Dr. Wermers says, “The ability to maintain calcium balance worsens and bone loss accelerates after 50 years of age. Your risk of fracture also increases with older age. In fact, several studies have shown that calcium combined with low daily doses of vitamin D reduces fracture risk and increases bone density.” Calcium supplements, he says, should be considered only if you do not get the recommended daily amount of calcium through diet.
The body doesn’t produce calcium on its own and we need vitamin D to help absorb it. So, how do we get calcium in our diet? Sources include:
Vitamin D can be found in many foods including fish, eggs, fortified milk, and cod liver oil.
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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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.
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.
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The Best Multivitamin For Women Over 40
Pros: Certified USDA organic, vegan, gluten-free, contains 16 nutrients over the 100% Daily Value
Cons: Pills are large
Bottle count: 120 tablets
Suggested use: Take two tablets daily with food
Though not a hard-and-fast number, when females hit 40, their body and hormones typically begin to change as they are maturing past childbearing years into perimenopause and menopause. Because of this, Dr. Naidoo says you may need less folate and iron, and more:
- Calcium: This helps to prevent and slow bone loss
- Vitamin D: This is essential for bone and skin health
- Vitamin B12: This is key for brain health
- More water: This is important as kidneys tend to become less efficient in detoxifying the body
The Garden of Life myKind Organic Women’s 40+ Multi is our top pick due to its precise amount of nutrients of concern for middle-aged women. And, it’s the only brand on the market that is dual-certified as both USDA Organic and Non-GMO Project Verified, meeting purity standards and void of genetic engineering in the manufacturing process. Though pricier than other options, the vitamin is optimal for middle-aged women and provides an extra boost to a balanced diet.
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, as well as clinically tested and approved for use in humans. We value certain product attributes that we find to be associated with the highest quality products. These attributes include non-GMO, Organic, and allergy-friendly products that are free of most artificial ingredients including colors, flavors, preservatives, and sweeteners. When possible, we recommend products that are third-party tested and certified.
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.
Here, the best multivitamins for women over 50:
Can be taken with or without food
Formulated for GI tolerance
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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.
Ranking The Best Multivitamins For Women Over 50 Of 2021
A multivitamin for women over 50 is formulated to address the changing nutritional needs of older women.
Multivitamins are particularly important for 50+ women because, as the body ages, it can lose the ability to absorb enough nutrients from food, or require more than before. Multivitamins can help fill the resulting nutrient gaps.
With so many multivitamins on the market today, sifting through them all is no small task. But fear not. Weve done the heavy lifting for you. Here are the best multivitamins for women over 50 of 2021.
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Key Nutrients Women Need As They Age
As women age, their risk of developing health problems such as heart disease and stroke increases, especially after menopause.
“Women have a limited amount of estrogen once they go through menopause,” said Dr. Nereida Correa, a gynecologist at Einstein College of Medicine in New York City. “Once theyre estrogen-deficient, theyre at risk for heart disease.”
Heart disease, which could include having a heart attack or heart failure, is the leading cause of death among women, and stroke is the third leading cause of death, according to government statistics.
Here are five nutrients that may help protect women from heart disease, as well as lower the risk of other chronic conditions such as osteoporosis, diabetes, breast cancer and high blood pressure.
Vitamins & Supplements For 50+
As we get older, our bodies change. Eating a varied, balanced and healthy diet can help to maintain good overall health, and at this stage in life, it’s more important than ever to make sure your diet is packed with essential vitamins and minerals, to help you keep as strong and fit as possible. To achieve this, you should aim to eat at least five portions of fruit and vegetables each day.
There are other positive lifestyle choices that can become healthy habits, such as drinking plenty of fluids , exercising regularly, getting plenty of sleep, and making time to relax. Further changes that can benefit your health include maintaining a healthy weight, keeping alcohol consumption under the limits recommended by the government, and stopping smoking if you’re a smoker.
For some people, getting older can lead to a lack of important nutrients in their diet. This may be due to:
As you get older, the number of tastebuds you have actually decreases. Food can seem less enjoyable and you may lose some enthusiasm for eating
Loss of appetite You may not be as active as you once were and may therefore have less of an appetite. This tendency to eat less makes it harder to get the necessary nutrients needed to stay healthy
Inefficient absorption As we age, our bodies can become less efficient at absorbing certain nutrients that the body needs
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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.
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.
Read Also: Is Vitamin D Good For Your Bones
My Recommended Daily Dose For Vitamin D In Older Adults
For most older adults, I recommend a supplement of vitamin D 1000 IU/day.
I do this because:
- The American Geriatrics Society recommends that clinicians tell older patients to take vitamin D 1000 IU/day, to help prevent fractures.
I also do this because:
- Many older adults have risk factors for vitamin D deficiency. These include having osteoporosis and spending limited time outdoors.
- The skin becomes less able to synthesize vitamin D as people get older.
- Vitamin D seems to be involved in muscle function. Some research has suggested it can help reduce falls, other research hasnt confirmed this finding. Either way, it seems sensible to avoid frank deficiency.
- In the vast majority of older people, taking vitamin D 1000 IU as a supplement every day has very low risk of harm.
- Research suggests that taking vitamin D 1000 IU/day will prevent low vitamin D levels in most older adults.
Other expert groups have provided similar vitamin D guidance. For instance, in 2010 the Institute of Medicine published a report with age-based Recommended Daily Allowances for vitamin D in normal healthy persons. For people aged 1-70, they recommended 600 IU/day. For people aged 71+, they recommended 800 IU/day.
Research suggests that low levels of vitamin D are common in older adults who dont take supplements, but are uncommon in those who do take supplemental vitamin D.
Who May Be At Risk For A Nutrient Deficiency
For those who eat a healthful diet, a multivitamin may have little or no benefit. A diet that includes plenty of fruits, vegetables, whole grains, good protein sources, and healthful fats should provide most of the nutrients needed for good health. But not everyone manages to eat a healthful diet. When it comes to specific vitamins and minerals, some Americans get less than adequate amounts, according to criteria set by the National Academy of Medicine. For example, more than 90% of Americans get less than the Estimated Average Requirement for vitamin D and vitamin E from food sources alone.
Certain groups are at higher risk for a nutrient deficiency:
A note on vitamin D
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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?
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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Should Older Adults Take Iron Supplements Revisiting A Controversy
One of the discomfiting contradictions of living in the Information Age is the realization that a surplus of information doesnt necessarily lead you closer to the truth. Were constantly bombarded by contradictory sets of facts from every corner of the internet, making it almost impossible to know what is right. Except for maybe politics, this is probably most true in personal health.
Do you have a glass of red wine every night? Thats very goodunless, of course, it is bad. What about dark chocolate? Eating that is very bad for you, unless, of course, it is good. Heres a supplement that doctors Dont Want You To Know About, which, in the amped-up carnival barker argot of internet scams, is a good thing.
One of the areas of contention is iron supplements for older adults. Iron is an important mineral, and iron deficiencies can lead to serious health issues. For that reason, iron supplements are a huge seller and are often pushed toward older adults with the idea that they can prevent anemia and help boost energy.
The problem is that having a surplus of iron is also dangerous, and most older adults get the iron they need from diet alone. So there are many cases where taking iron supplements can actually be bad for your health. In fact, most older adults probably shouldnt be taking iron supplements at all.