What Supplements Should A Woman In Her 30s Take
There are countless supplements that can benefit women of all ages. For example, taking supplements in your 20s can help your body receive the proper nutrients needed when you may be not giving what it needs through food and diet. Once you get to your 30s, then your body needs an entirely different set of nutrients and vitamins. You may be giving it the diet that it needs, along with more vitamins and nutrients than ever, but your body at this age also needs special treatment.
The One To Watch Out For
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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.”
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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 onâwait for itâan empty stomach with a small amount of orange juice. Gladd explains: “The vitamin C helps with absorption into the bloodstream.”
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Lastly, Gladd points out that above all, you should focus on eating right and having a healthy lifestyleâthat 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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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.
Read Also: Do Vitamin D Supplements Work
Eating A Balanced Diet Is Key To A Healthy Life But As We Get Older Our Bodys Requirements Evolve And Sometimes You Need Extra Help From Supplements Said Nutritionist Lovneet Batra
It is important to eat a balanced diet to maintain overall well-being. But as one gets older, the bodys requirements also change which is why supplements are needed, said nutritionist Lovneet Batra.
Eating a balanced diet is key to healthy living. But as we get older, our bodys requirements evolve and sometimes you need extra help from supplements, she added.
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Folic acid
Folic acid is an important nutrient for cellular reproduction and cell growth. Women of childbearing age, particularly those planning to get pregnant, should increase their intake of B vitamin folate. They are available over the counter for everyone in their 30s.
Iron
Another important mineral for women in their 30s is iron. Women are at great risk of developing iron deficiency, which can cause them to feel tired, and also increase the chances of infection and more.
Vitamin D
Vitamin D will help you absorb the extra calcium youre taking. It also supports heart health and can even help in your weight loss journey. Thats a win-win.
Magnesium
This mineral is important as it helps your body make protein and bone, and keeps your blood sugar stable. Women with magnesium deficiency may experience muscle cramps, unexplained fatigue, mood disorders, high blood pressure, irregular heartbeat, nausea, and muscle weakness.
Probiotics
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The Best Vitamins And Supplements For Women In Their 50s
Vitamins and supplements can help support health through menopause. For women in their 50s, menopause is often a significant change that affects the body. High priority supplements for women in their 50s include vitamin D, calcium, turmeric, and omega-3 fatty acids.
Vitamin D is an especially important vitamin for women in their 50s. By helping the body absorb calcium from food, vitamin D helps promote bone health. Taking vitamin D in conjunction with calcium can help support and maintain healthy bones.
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But You Need To Be Careful And Consult A Doctor Or A Nutritionist To Avoid Mega Doses
When were young, we often tend to ignore our bodys nutrient requirements which impacts not only our body, but also our skin and overall health in the long run. Which is why, health experts recommend a diet that is rich in nutrient-dense, organic, and real foods as a foundation of a healthy lifestyle. Yet, for many women, diet alone may not be enough. Through various stages of her life, a woman requires certain nutrients to help maintain appropriate body balance.
Our daily food may fall short in providing sufficient quantities of vitamins and minerals and that is when multivitamins become essential. They act as a bridge, by delivering the nutritional value, between our bodys requirement of nutrients and the insufficiency of our food to deliver the same. It is imperative for females over 30 years of age to pay utmost attention while selecting vitamin supplements, especially relating to the onset of childbearing years, says Rajeswari Shetty, head of dietetics, SL Raheja Hospital Mahim- A Fortis Associate.
Do Womens Multivitamins Really Work
Taking a multivitamin can help certain individuals meet nutrient needs. Yet, it also can increase nutrient intakes past what is considered safe .
In terms of improving overall health and preventing chronic diseases, multivitamins may play a role, according to research. However, its been shown that healthier individuals are more likely to regularly take a multivitamin than those who have nutritional deficiencies .
For this reason, the research on whether or not a multivitamin can improve health outcomes is inconclusive.
That being said, because multivitamins can help fill gaps in nutrition, your doctor may still recommend one for you.
Also Check: Can Vitamin B12 Help With Weight Loss
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Supplements Women Need After 30
Many a times, lost in responsibilities around office or home, family or kids women forget about personal health or keep ignoring them. Till women are in the twenties, body is younger and fitter and hence copes in a better way. But, post 30 as you are nearly knocking door of your middle age, is when you really need to look into your bodily needs.After 30 there are a lot of changes that occur in a womens body and are more visible after 35 years of age. These include changes in menstrual cycles, urinary incontinence, fibroids, pregnancy difficulties, prominent signs of aging, slow metabolism, but to name a few.
As per experts and specialists supplements can work well in maintaining the balance of nutrients required by the body.
Vitamin DVitamin D as we all know helps in a lot of ways that include immunity building, genes regulation, cancer prevention, bone health and more. The best, easy and affordable source of Vitamin D is sunlight. Sitting in the sunlight with minimal clothing for an hour can work well for your body. If not than Vitamin D supplements is the alternative.
protection.Omega 3 fatty acids/ fish oilAs per doctors, our body needs 3 gms of omega 3 fatty acids per day. These help in keeping our joints health, weight management, keeping our blood fats normal and optimizing brain function. As these are essential fats and our body cannot make them taking mercury free supplements are advisable.
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Vitamins To Take In Your 30s
For a lot of women, the 30s are a turning point when it comes to health. The days of staying out late or all night and indulgences in food and drink are usually lower down in priority. Often, women will seek out the best vitamins to take in their 30’s to help support the changes that are clearly occurring within their bodies.
A healthy, varied and balanced diet is nevertheless a good starting point to provide the body with all the essential vitamins, however we are all prone to eating food groups that we like and so often we may miss out on some of the nutrients which are required by the body on an ongoing basis. This is where vitamins to take in your 30s can bridge the gap, particularly a quality food-state multivitamin such as Alive Once Daily Multivitamin Ultra Potency.
Alive Once Daily Multivitamin is a comprehensive one-a-day multivitamin and mineral supplement which also provides fruit and vegetable extracts known for their antioxidant and protective compounds. This supplement however is not suitable for vegetarians and vegans.
Vegans and vegetarians should opt for Terra Novas Living Multinutrient Complex which is also food-based and provides nutrients in a base of green foods which contain digestive enzymes to help enhance absorption.
If you cannot swallow tablets or capsules, then is one of a few food-state liquids providing vitamins, minerals, essential fatty acids as well as fruit and vegetable extracts.
What if I am planning to conceive?
Vitamin D And Calcium
During menopause, estrogen levels fall, and the risk of developing osteoporosis increases. Osteoporosis weakens the bones and increases the risk of fractures. Calcium and vitamin D are essential for good bone health.
So, women should ensure that they adopt a diet and lifestyle that enable them to maintain levels of these vitamins.
Vitamin D
Womens activity levels and overall health status can affect their dietary needs.
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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.
What Vitamins Should Men Take In Their 50s And Beyond
As you age, your nutritional needs changeespecially if youre facing health issues, taking medication, or are simply less active. For instance, you might notice that your metabolism has slowed down, your vision isnt as sharp, or you feel achier than you used to. So, what vitamins should a man over 50 take? If you are a man age 50 or older, you should focus on these key nutrients:
If youre not getting what you need through diet alone, supplements like Nature Made’s Men’s Multivitamin 50+ help fill in nutrient gaps.
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What Vitamins And Minerals Are Important For Womens Health
All vitamins and minerals are important for good health. Vitamins and minerals often work together in your body. Its usually best to get your vitamins and minerals from many different types of food in all of the food groups. Fill your plate with fruits, vegetables, dairy, grains, and a variety of protein foods to build a healthy plate.
Why its important
- Helps your body make blood cells and the DNA for new cells
- Helps prevent certain birth defects called neural tube defects, which happen in the first three months of pregnancy
- Helps prevent premature births and low birth weight
Who may need it
All women who might get pregnant or are pregnant need to get 400800 mcg of folic acid each day from either dietary supplements or fortified foods like many breakfast cereals.1 Nearly half, or 45%, of all pregnancies in the United States are not planned,2 so its important to make sure you are getting enough folic acid even if youre not planning on getting pregnant right now.
Where to find it in food
Spinach and other dark green leafy vegetables, oranges and pure orange juice, nuts, beans, chicken, lean beef, whole grains, and cereals with added folic acid
What Other Key Nutrients Do Men Need
The nutrients listed above represent the highlights to focus on at different ages. But you still need other important nutrients, Vitamin K , Zinc , and fiber .
Should men take fish oil? Yes! There are many health benefits of the omega-3 fatty acids EPA and DHA , such as supporting heart, brain and eye health. Experts recommend consuming at least two servings of fatty fish per week, which equals 200-500 mg EPA and DHA/day. If youve got heart health concerns, experts recommend 1000 mg EPA and DHA/day.10,11 If you dont regularly eat seafood, consider adding an Omega-3 supplement to your daily routine.
Learn More: How Much Omega-3 Per Day Should You Take?
The Bottom Line
Since mens nutritional needs change through the years, what vitamins should men take? While it depends on your age, lifestyle, and individual needs, key nutrients to focus on in your 30s and 40s include Vitamin A, B vitamins like Vitamin B6 and Vitamin B12, Vitamin C, Vitamin D, and Vitamin E, as well as calcium and magnesium. Men in their 50s and beyond share similar nutritional needs, but need more of certain nutrients,such as vitamin B12 and calcium. And to maintain a healthy heart, everyone should be getting enough of the omega-3s EPA and DHA, primarily through fatty fish or fish oil supplements.
Continue to check back on the Nature Madeblog for the latest science-backed articles to help you take ownership of your health.
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References
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Essential Nutrients And Their Sources
Following are some of the essential nutrients for women and their good sources:
- Folic acid: Broccoli, oranges, avocado, asparagus, rice and spinach
- Vitamin D: Sun exposure, mushrooms, egg yolks, and fatty fish
- Iron: Seafood, spinach, white beans, red meat, seafood and lentils
- Calcium: Dairy products, fortified milk alternatives and juices, sardines, salmon, tofu, and kale
- Iodine: Seafood, seaweed, eggs, grain products, iodized salt, and low-fat dairy products
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