Supplements can be a valid ally to solve the annoying symptoms in women over 50. The arrival of menopause can cause the body to undergo several changes, so supplementing the diet with multivitamins and supplements over 50 is essential.
Although adopting a varied and balanced eating style is considered an excellent way to guarantee all the necessary nutrients, there is a need for greater attention to cover nutritional needs and support the organism’s physiological functions, including through supplementation.
However, the great difficulty for many people is knowing which ones to eat when they reach that age to keep their bodies and minds healthy.
Want to know which vitamins and supplements to take over 50? Then read on. Here, you will find lots of helpful information on supplementation and other subjects. Check out!
What supplements are best for women over 50?
When we reach middle age, many changes in our organism can cause very characteristic symptoms.
One of the things that happens is body deceleration, which generates more tiredness and less energy to spend on the various activities of daily life.
In addition, it is prevalent to experience pain throughout the body. These are obvious symptoms that essential vitamins are missing and need to be replaced.
To solve this issue, thousands of men and women take multivitamin supplements from A to Z, which provide several substances capable of significantly improving the daily routine.
However, they may not be sufficient for some instances. So, looking for a specialist is the best solution because some tests can identify which vitamins are missing in your body to ingest through supplementation.
Some substances become essential for women over 50. See the best supplements and vitamins you can choose in the following topics.
Omega 3
Omega 3 is one of the essential substances for the body; it provides numerous benefits for blood circulation and the heart.
The benefit of omega is that it can regulate bad cholesterol and improve the good, indicating for women who reach 50. And one of the most significant benefits of this supplement is that anyone can ingest it. That is, it has no contraindications.
In addition, it has a fatty acid that is very good for the brain’s functioning, but our body does not produce that.
Coenzyme Q10
The Coenzyme Q10 is an essential supplement for those seeking more energy to perform daily tasks.
Moreover, it has good rejuvenating and antioxidant effects, acting on different body tissues.
Vitamin D3
Vitamin D is a prohormone or an inactive substance that can be transformed into a hormone by our body. Whose primary function is to allow calcium absorption by the intestine. Vitamin D deficiency exposes you to the risk of osteoporosis in menopause.
Vitamin D protects bones and the nervous system and strengthens the immune system.
Vitamins D3 and K2 protect you from the risk of vascular calcification and increasing bone density.
Vitamin K2
Vitamins K2 and D3 protect you from the risk of vascular calcification and increase bone density.
Vitamin K2 or menaquinone activates GLA (gamma-carboxyglutamic acid) proteins, essential for calcium control. This function has a substantial impact on the health of bones and arteries.
Like osteocalcin protein (GLA), it is linked to bone density. Osteocalcin needs vitamin K to store calcium in the bones.
Osteocalcin without vitamin K) cannot regulate calcium; the result is a reduction in calcium in teeth and bones, which become porous. At the same time, calcium accumulates in the arteries. This vitamin can reverse the process.
It is important to emphasize that vitamin D3 with vitamin K2 protects against the side effects of vitamin D3. “The side effects of supplementation with vitamin D are hypercalcemia and hypercalciuria“.
Magnesium
Numerous studies have demonstrated a positive correlation between better magnesium supplementation and the relief and prevention of menopausal symptoms.
Sometimes, the symptoms of menopause become stressful, especially considering that the climacteric syndrome can last a long time. Therefore, supplements like magnesium are recommended for women over 50 to relieve these symptoms.
Magnesium also reduces the vulnerability to hypertension and acts synergistically with calcium, neutralizing the tendency to osteoporosis.
Additionally, magnesium might help you in case of:
- Magnesium may be beneficial in addressing anxiety and insomnia. It plays a role in maintaining the proper function of the nervous system, potentially aiding in reducing sleep disturbances and nervousness.
- Furthermore, magnesium can contribute to maintaining healthy bone structure, even in cases of reduced bone mineralization that may occur during menopause.
Vitamine B12
Vitamin B12, also called cyanocobalamin, is essential for the health of our body. Here are the eight science-recognized benefits of vitamin B12 that women over 50 shouldn’t ignore.
- Vitamin B12 plays a vital role in the production of red blood cells. Low levels of vitamin B12 can cause a reduction. In the formation of these cells and prevent them from developing properly.
- Help keep the heart healthy.
- It prevents osteoporosis and strengthens bones.
- Keeps the nervous system healthy, as it helps prevent the loss of neurons.
- Reduces the risk of macular degeneration.
- Improves mood and relieves symptoms of depression.
- Regulate the sleep-wake rhythm and fight insomnia.
- Combats chronic fatigue.
Women over 50 can take supplements instead of food?
It is a fact that a healthy diet composed of fruits, vegetables, legumes, complex carbohydrates and lean proteins can supply much of the necessary nutrients after 50.
However, having good meals at different times may not be easy for busy people.
In addition, many foods lose their substances due to pesticides and fertilizers in the soil. Know which fruits have more nutrition during their season and what changes you will examine after eating seasonal fruits.
So, even trying to maintain a regulated diet, some nutrients can still be lacking in our body.
Another problem is that certain substances are no longer efficiently absorbed by our bodies with the coming of age.
Therefore, investing in vitamins and supplements after 40 can be an excellent alternative to help your body work better.
You just checked out a lot of information about using vitamins and supplements for women over 50 to get more energy, mood and countless other benefits.
But remember to seek a specialist before starting to ingest any of these. After all, you need to check if you need to make your replacement.
Have you ever had vitamin supplementation? Tell us about your experience. 💛
References
- Scielo, “Osteoporose” , Dot. Julio Cesar Gali, São Paulo Apr./June 2001, available at http://www.scielo.br/scielo.php?script=sci_arttext&pid=S1413-78522001000200007 (accessed April 03 2021).
- PubMed, “Short-term oral magnesium supplementation suppresses bone turnover in postmenopausal osteoporotic women”, 2009 June 02, Hasan Aydin1, Oğuzhan Deyneli, Dilek Yavuz, Hülya Gözü, Nilgün Mutlu, Işik Kaygusuz, Sema Akalin, available at https://pubmed.ncbi.nlm.nih.gov/19488681/ (accessed May 02 2021)).
- Lorenzo Acerra, “Magnesio. Come reintegrare un minerale utile per la nostra salute”, Editore MacroEdizioni, 2014.