What is a good multivitamin for women over 50
What Women Over 50 Should Look for in Multivitamins—and What They Should Avoid by STEPHANIE CHAN facebook
These Are the 8 Best Vitamins for Women Over 50, According to Research
Living life on the edge and believing that you are invincible is simple when you are young. (After all, who needs sleep when you can be out partying all night?) However, as you get older, your body changes, and you begin to understand that you aren't quite so indestructible after all. (Sleep? Please accept my invitation.)
You may have noticed that your body is no longer able to perform the same functions as it did in your 20s and 30s when you are in your 40s and 50s. Especially given the fact that this is the age range in which women commonly start experiencing menopause, women approaching their 50s may notice major changes in their physical and emotional health. (According to the Mayo Clinic, the average age for menopause in the United States is 51 years old, although it may occur as early as your 40s or 50s, depending on your genetics.)
Optimal Vitamin Supplements for Women Over 50
As women get older, there are specific vitamins and minerals that they will need to boost (or reduce) in order to preserve their health and wellbeing. The majority of healthy individuals "They should be able to get the vitamins and minerals they need from their diets. The nutrients you require will be provided by a well-balanced diet, particularly one that is high in fruits, vegetables, whole grains, and plant-based protein "Ginger Hultin, MS, RDN, CSO, owner of Champagne Nutrition and spokeswoman for the Academy of Nutrition and Dietetics, says that eating a healthy diet is important. "Needs, on the other hand, fluctuate throughout time." Multivitamin supplements may be required in certain cases to meet those requirements.
"When choosing a multivitamin, you want to be sure that the product contains everything you need and nothing you do not require. Many supplements on the market are laden with herbs and substances that have not been scientifically established to be beneficial, and it's difficult to determine their purity and effectiveness "Whitney English, MS, RDN, underlines this point. "You should also check to see that your multivitamin does not include more than 100 percent of the majority of micronutrients. At excessive doses, some minerals and fat-soluble vitamins may be hazardous, therefore it's advisable to stay to the recommended daily limit for these nutrients."
English recommends that you double-check that a multivitamin is certified by the United States Pharmacopeia (USP). According to her, "This non-profit organisation validates that supplements include exactly what they claim to contain and that the components are of the highest quality."
Optimal Vitamin Supplements for Women Over 50
Jennifer Tasca, MS, RD, of SB Nutrition Geek, also points out that health products that have received certifications from independent organisations such as NSF International or ConsumerLab.com have undergone comprehensive product testing and fulfil industry standards.
Keeping this in mind, keep in mind that multivitamins are not regulated by the Food and Drug Administration (FDA), so before taking any supplements, Charmaine Jones of Food Jonezi strongly recommends that you consult with your doctor to discuss how and if you should incorporate multivitamins into your medical care.
Continue reading to learn more about what you may want (or not want) in your multivitamins when you're in your 50s, as well as extra supplements that may be beneficial to you at that time of life, by clicking here.
1. THE ELEMENT CALCIUM
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There may be an increased need for calcium in women over the age of 50, since calcium helps to maintain healthy bones. The RDA [recommended dietary allowance] for calcium is increased from 1000 milligrammes per day to 1200 mg per day based on bone-health requirements, according to Hultin.
It is agreed that calcium is important for women in order to "ensure that they have strong bones so that they are not prone to osteopenia, which can lead to osteoporosis." Jessica Bippen of Nourished by Nutrition agrees that calcium is important for women in order to "ensure that they have strong bones so that they are not prone to osteopenia, which can lead to osteoporosis."
However, finding substantial levels of calcium in a multivitamin may be problematic since "the pill would be too huge to swallow owing to the size of a standard dosage of calcium," as English explains, "because it would make the tablet too enormous to swallow." "In addition, calcium may reduce the absorption of other minerals in a multimineral supplement." Consult with your doctor or a certified nutritionist to determine the most effective way to achieve your calcium requirements.
2. VITAMIN D (D-ASCORBIC ACID)
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"Vitamin D aids in the absorption of calcium by our bodies, which helps to maintain bone health," adds Bippen. As Jones explains, "Vitamin D and calcium are preventative supplies that may aid to reduce bone density loss as well as bone fractures."
Tasca, whose customers are largely in their 50s or nearing 50, prefers to offer a vitamin D supplement that also contains vitamin K2 as opposed to a vitamin D pill that does not include vitamin K2. Specifically, Tasca notes that the addition of vitamin K2 to vitamin D aids in the calcification of our bones rather than our soft organs.
Michelle Davenport, Ph.D., RD, who works as a scientific adviser for the direct-to-consumer supplement firm Ritual, believes that having vitamin K and vitamin D3 in a multivitamin is more significant than having calcium. It is important to note that the Essential for Women formula does not include calcium.
"A lot of recent research has shown that taking calcium supplements in excess might actually increase the risk of heart disease, particularly in women," adds Davenport. When it comes to calcium, "vitamin K and vitamin D3 are two substances that will assist in mobilising calcium rather than delivering calcium into the body." According to Davenport, you should be able to acquire adequate calcium through meals such as broccoli, kale, and other cruciferous vegetables, as well as dairy products like cheese.
3. VITAMIN B12 (cobalamin)
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According to the Office of Dietary Supplements (ODS), vitamin B12 is a "nutrient that contributes to the health of the body's nerve and blood cells, as well as the production of DNA."
B12 must be absorbed by the body, according to Bippen, and as we get older, our ability to generate intrinsic factor decreases, making it more difficult to absorb B12 as we age. Due to the fact that it might be harder to get vitamin B12 from food as you age, Hultin discovered that "synthetic B12 from a multivitamin is much better absorbed than food for older folks, so that's one motivation for taking a multivitamin."
4. STEEL & IRON
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Listed as a mineral by the Office of Dietary Supplements, iron is described as "a mineral that the body requires for growth and development." According to the Office of Dietary Supplements, the RDA for iron in adult women ages 19 to 50 is 18 milligrammes, but it drops to 8 milligrammes in people aged 51 and beyond.
As a consequence, according to English, "They should also ensure that their multivitamin does not include a lot of iron, since women's iron requirements drop after menopause, and too much iron may induce oxidative stress and intestinal distress."
New Chapter Every Woman's One Daily Multi 55+ from New Chapter is a well-rounded, all-encompassing multivitamin that does not include iron, according to Bippen.
SUPPLEMENTS IN ADDITION TO THE ABOVE
5. OMEGA-3 is a kind of omega-3 fatty acid.
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Tasca has a tendency to offer omega-3 fatty acids to patients, stating, "Omega-3 fatty acids have been shown to reduce inflammation." "I've discovered that fish oil is quite beneficial for dry skin and dry eyes. It really has a positive effect on one's memory."
Omega-3 fatty acids are present in a variety of foods, including fish and flaxseed. English, on the other hand, suggests an algal oil EPA/DHA supplement for older women who do not take two to three servings of fatty fish each week. These long-chain omega-3 fatty acids, according to English, "may be good for both the heart and the brain."
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