As they age, women over 50 need to alter their diet to meet the needs of their evolving bodies. The key is to focus on staying fit with all the right nutrients to promote general well-being. As we get older, our bodies undergo certain changes that affect how well nutrients are absorbed and processed.
As time passes, your body absorbs less vitamin B12 that, in turn, impairs calcium absorption and makes you more susceptible to losing bone density. Women above the age of 50 need to be attentive to their diet and make the most out of the supplements available to bridge the gap in nutrition. In our article, we'll cover some of the best supplements for women over 50.
Best Supplements for Women Over 50
Calcium and Vitamin D
Calcium plays a vital role in maintaining the health of our bones and preventing women over fifty from experiencing osteoporosis. Allowing calcium and vitamin D to work together can help you build strong and healthy bones.
When we are unable to get these necessary nutrients from food or sun exposure, supplements become the most viable option. Their advantages extend beyond the bones, too!
Vitamin D helps stimulate our immune system, while calcium guarantees adequate muscle and nerve activity. This is why it's essential to get enough of both vitamins. Consuming the proper amount of calcium and vitamin D can help you not only now, but well into your golden years!
Omega-3 Fatty Acids
Women over fifty have a higher need for omega-3 fatty acids, as these nutrients help keep their hearts and brains functioning properly. Consuming healthy sources of fat can help reduce inflammation in your body. This can reduce the risk of developing chronic diseases such as heart issues and joint pain.
Women over fifty typically require omega-3 fatty acids to maintain and prevent cognitive decline. According to health experts, it's recommended to consume 1,000 to 2,000 milligrams of omega-3 fatty acids each day from either fatty fish or plant-based sources.
Fish oil supplements have become popular for people who are unable to consume fish to get this essential nutrient. However, the benefits of omega-3 fatty acids extend way beyond heart health.
According to research, omega-3 fatty acids have positive cognitive abilities, can help stabilize your mood, and may help reduce the risks of memory loss. As you grow older, incorporating omega-3s into your daily routine is one of the easiest ways to improve your health and better well-being.
B Vitamins
The B vitamin complex which also contains B12 and B6, can help you produce more energy and improve your metabolic functions. These essential vitamins help keep your brain healthy as you age.
Vitamin B12 will help with generating red blood cells and energy production, while vitamin B6 will help preserve brain function and cognitive abilities. These essential vitamins may also be found in foods such as meat, poultry, egg, dairy foods, and fortified ground cereals.
If you're struggling to get enough vitamins through food, you can also meet your needs through B-complex supplements. B vitamins are all-rounders, but they offer much more than producing physical energy.
Additionally, absorbing adequate amounts of vitamin B can help protect your brain from experiencing cognitive decline, which naturally becomes more and more relevant with age. To keep your body operating the way it should, your body and mind need B vitamins.
Magnesium
Magnesium is essential for maintaining multiple health concerns in women over fifty. This essential nutrient will help regulate your muscle function, support bone health, and will help you relax more.
Not only can magnesium help alleviate muscle cramps and improve your quality of sleep, it helps women over fifty have healthier bone density. You can get your daily requirement of magnesium of 320, from eating leafy greens, nuts, and seeds.
Additionally, you should take magnesium supplements when you're having a hard time receiving enough through foods. Magnesium is one of those nutrients we should absolutely prioritize as we age, given its long-lasting benefits for our health.
Probiotics
Probiotics are responsible for keeping your gut bacteria balanced, as they help with digestion and overall health. Over the years, our digestive system works less efficiently as we lose the strength of our immune system.
Probiotics are found in foods such as yogurt, kefir, sauerkraut, kimchi, and other fermented products. However, probiotic supplements are a great alternative to fill your nutritional requirements when you're struggling to get them from food. They also have a lot of health benefits that extend far beyond digestive health.
Probiotics help bolster the absorption of other nutrients, making it easier for your body to obtain the essential vitamins and minerals it needs. They build lasting health as you age, ensuring great gut health. Adding probiotics to your daily routine are an excellent way to support a healthy lifestyle.
Coenzyme Q10 (CoQ10)
Coenzyme Q10 acts as a strong antioxidant that helps your basic energy production processes in the cells of your body. As we age, our bodies produce less and less CoQ10 naturally. This decline leads to decreased energy and more oxidative stress.
While CoQ10 is found naturally in some foods, it requires supplementation to sustain proper levels after turning fifty. CoQ10 also alleviates oxidative stress that causes aging and a number of chronic diseases.
By giving your body more energy, CoQ10 helps you stay alert and active throughout the day. This is an essential factor for heart health and will become an important supplement to sustain your well-being. Incorporating CoQ10 into your regular supplement routine will help you maintain successful energy levels and protect your cardiac health as you age.
Collagen
Collagen, your body’s main protein, helps promote skin elasticity and supports joint and bone strength. As we age, our bodies produce less collagen, causing not only wrinkles and joint pain but also A loss of skin firmness. Women over fifty should take collagen supplements to help restore their skin elasticity.
Just like the rest of the body, collagen provides elasticity and flexibility in your bones, ligaments, and supports your cartilage. This will lead to less soreness and improved mobility as you do daily activities.
Additionally, collagen also plays an essential role in keeping your bones healthy, as it gives strength to the whole skeletal system. Incorporating collagen into your daily routine is a simple yet effective way to support healthy skin, joints, and strengthen bones as you age.
Vitamin C
The antioxidant qualities of Vitamin C give several health benefits that are crucial for women over fifty. This vitamin helps your immune system function properly and promotes healthy skin. Women over fifty should take adequate amounts of vitamin C to help keep their immune system functioning well and for radiant skin.
This antioxidant defends cells by neutralizing free radicals. Free radicals are unstable molecules that can damage your cells and accelerate aging. Vitamin C is also an essential part of the collagen production process and helps keep your skin elastic to reduce wrinkles and maintain a youthful glow.
Additionally, our immune system plays a crucial role in protecting our bodies against infections, and vitamin C is a key factor when strengthening the immune system. Adding vitamin C to your daily supplement routine is a simple way to enhance your skin's appearance and strengthen your immune defenses as you age.
Supplements for Women Over 50: FAQs
1. Why are certain supplements crucial for women over 50?
As women age, they face various physical changes such as hormonal changes, decreases in metabolism, and nutrient absorption issues. Many nutritional supplements provide critical vitamins and minerals that can help maintain the strength of bones and cognitive health.
2. What are the best supplements for women over 50?
The best supplements for women over 50 are a combination of Calcium and Vitamin D, Omega-3 Fatty Acids, B Vitamins (B12 and B6), Magnesium, Probiotics, and Coenzyme Q10 (CoQ10).
3. How can I determine what supplements I need?
It is always recommended that you visit a healthcare provider for an evaluation of your specific health needs and deficiencies. Your healthcare providers can run through the supplements you need based on your food needs, lifestyle, family history, and health conditions.
4. Is it possible to rely on supplements instead of a good diet?
Supplements can never be a substitute for real food, so having a balanced diet needs to be the main source of nutrition at all times. Supplements can help to support your nutrition, rather than substitute it. If you feel that you're having trouble reaching your nutritional needs through food alone, it's best to include a supplement.
5. Are supplements safe for women over fifty?
Safety and health benefits can be achieved with the appropriate usage of the supplements in the right dosage. You should always take the recommended dosage when taking supplements and consult a healthcare provider if taking other medications.
