If you ask a question to women over 50 and over how they feel during menopause, the answers will vary. For some, this is a great time, but for others, on the contrary, this period brought a lot of health problems, and all because important vitamins for women do not enter the body. We will find out which complexes you need to drink after 50 years, which is the best women’s multivitamin for over 50.
best womens multivitamin over 50
In your 50s, eating a healthy diet is essential to prevent weight gain, keep bones strong, and prevent heart problems. Vitamins and minerals help boost the immune system and digest food more efficiently. Here is a list of vitamins and minerals that you can take as a dietary supplement after age 50 :
- Food supplement for teeth and bones: calcium. Calcium is an essential mineral for bone development, and also helps prevent tooth loss. Some studies have shown that adults have twice as many cavities as adolescents because teeth become more sensitive with age. Calcium can be found in green vegetables, nuts, and dairy products like cheese or yogurt. Try to eat at least one serving of foods rich in calcium per day.
- Food supplement for strong bones: vitamin D. Vitamin D is another important mineral for bone health, as it helps in the proper absorption of calcium. It also helps improve balance and can relieve back pain. Women over 50 are advised to take vitamin D as a dietary supplement, especially in winter when there is less sun (the sun’s rays allow us to synthesize vitamin D). You can find vitamin D in certain foods like avocado, mushrooms, oily fish, or in foods fortified with vitamin D like muesli.
- Food supplement for fitness: multivitamins. To help cover all of your nutritional needs, taking multivitamin supplements suitable for women over 50 may be a good idea. They contain less iron than standard multivitamins since postmenopausal women have a lower iron requirement than young women. However, be careful not to take too many vitamins. Refer to the Recommended Daily Allowance (RDI) for the vitamins in question or ask your doctor directly.
- Food supplement against fatigue: magnesium. Magnesium is an essential mineral for healthy bones, and it helps fight fatigue; improve concentration; and stabilize blood sugar levels. It can be found naturally in spinach, nuts, and dairy products.
- Food supplement for the immune system: probiotics. A healthy digestive system is essential for good health, especially for the immune system. Probiotics increase the number of “good” bacteria necessary for the proper functioning of the digestive system. As we age, our digestive system tends to slow down: incorporating probiotics into our diet can help keep the digestive system in balance and calm symptoms of functional coagulopathy.
What vitamins should women take over 50
Although once this age was considered almost advanced for women, today women aged 50+ are often at the peak of their strength and energy. They are full of strength and ready for new achievements.
Proper nutrition and a sufficient amount of vitamins can help them in this.
Symptoms of their lack in the body for women over 50 should be considered frequent colds, headaches, chronic fatigue and drowsiness, memory and vision impairment, brittle nails, severe hair loss and discoloration, a sharp increase in the number of gray hair, depression and causeless sadness.
Doctors recommend that women after 50 years follow their diet and try to increase their intake of vitamins E, B12, D, C, F, K.
In many cases, proper nutrition will help you – include fish, nuts, cabbage, broccoli, rose hips, kiwi, citrus fruits, eggs in your diet.
However, this does not always help. For example, vitamin B12 is not absorbed from food. It is better to take it separately ( in critical cases, it is generally prescribed intramuscularly). But if you just want to fight weakness and anemia, as well as protect blood vessels, take it in tablets or vitamin complexes.
Vitamin F is essential for metabolism and for lowering blood cholesterol levels. It also helps to protect skin and hair from aging. Redfish and nuts will help you get it, but an extra portion in this case will, in general, not be superfluous.
Vitamin K is for women “50” is extremely important. Women have more fragile bones than men, and with age, fractures are likely to increase even with minor falls. Vitamin K helps to strengthen bone tissue and is excellent at fighting inflammation in the body.
To get vitamin K, it is advisable to eat as many green vegetables as possible. If for some reason you cannot or do not want to do this, it remains to drink vitamin K tablets.
Vitamin D also helps protect bones. It is also critical for insulin production, boosting immunity, and preventing cancer cell growth. Vitamin D is very low in foods, you literally can’t eat enough fish and eggs to get enough of it. Vitamin D is synthesized in the body under the influence of sunlight, so it is worth walking more in the fresh air, and in winter, be sure to take vitamin D tablets.
Well, vitamin E is simply necessary both to preserve healthy skin and fight wrinkles and for memory to work better. Eat more nuts and cabbage, but don’t forget about vitamins.