Taking supplements has become a popular way to help you get your fill of essential nutrients. For women over 50, changes in our bodies result in changes in our nutritional needs. Therefore, getting the right balance of vitamins and minerals becomes increasingly important, and dietary supplements can help fill any gaps in your diet.
With so many different supplements to choose from, finding the best ones for you can prove to be challenging. So let’s explore the best dietary supplements for women over 50 and the benefits of each.
Essential Dietary Supplements
1. Calcium
Calcium is essential for maintaining strong bones and teeth. After menopause, women are at a higher risk of developing osteoporosis. This is a condition that weakens bones and makes them more prone to fractures. To combat this, taking calcium supplements can help you to meet your recommended daily calcium intake.
Calcium supplements can come in the form of tablets, capsules, or chewable tablets. Women over 50 should aim to get at least 1200 mg of calcium per day. You should not take calcium supplements in excess, as this can lead to kidney stones.
2. Vitamin D
Vitamin D is essential for the absorption of calcium and is therefore vital for maintaining strong bones and teeth. In particular, vitamin D3 is what your body produces naturally when your skin is exposed to sunlight. You should take a vitamin D3 supplement together with calcium supplements to ensure absorption. It also plays a role in regulating the immune system, supporting healthy cell growth and differentiation, and reducing inflammation.
Vitamin D supplements can come in the form of tablets, capsules, or drops. Women over 50 should aim to get at least 600 IU of vitamin D per day, but not more than 4000 IU. Vitamin D can be toxic in large amounts, so it is important not to exceed the recommended daily dose.
3. Magnesium
Magnesium is a crucial mineral that plays a role in over 300 biochemical reactions in the human body. It is essential for healthy bone formation, muscle function, nerve function, and heart health. Magnesium also helps regulate blood sugar levels, blood pressure, and supports a healthy immune system.
Magnesium supplements can come in the form of tablets, capsules, or powders. Women over 50 should aim to get at least 320 mg of magnesium per day.
4. Omega-3 Fatty Acids
Omega-3 fatty acids are essential fats that your body needs, but cannot produce on its own. They play several important roles in your body, including supporting brain function, reducing inflammation, and promoting heart health. Omega-3s are also important for healthy vision, joint health, and skin health.
As women age, our risk of heart disease and cognitive decline increases. This makes omega-3 fatty acids an important supplement for women over 50.
They can come in the form of capsules or liquid. You should aim to get at least 1000 mg of omega-3 fatty acids per day.
5. B Vitamins
B vitamins play important roles in many processes in your body. As women age, our ability to absorb B vitamins decreases, making us more prone to deficiencies. B vitamins are needed for converting food into energy, supporting a healthy nervous system, producing red blood cells, and maintaining healthy skin, hair, and eyes.
Additionally, some B vitamins, such as folate (B9) and vitamin B12, are important for brain function and may help reduce the risk of certain chronic diseases such as heart disease and dementia.
B vitamin supplements can come in the form of tablets, capsules, or liquids. Women over 50 should aim to get at least 2.4mcg of vitamin B12 per day and 1.5mg of vitamin B6 per day.
6. Probiotics
Probiotics are important for maintaining a healthy gut microbiome, which is the bacteria and other microbes in your gut. These help you to digest food and may support heart and brain health. It can also prevent digestive issues such as constipation, diarrhea, and bloating. Furthermore, probiotics can boost your immune system and improve overall health.
Probiotic supplements can come in the form of capsules, tablets, or powders. Women over 50 should look for supplements that contain a variety of different strains of probiotics.
7. Coenzyme Q10
Coenzyme Q10 (CoQ10) is a nutrient that’s naturally found in your body, but is also in many foods you eat. It’s a powerful antioxidant that protects your heart, muscles and brain. It helps to protect cells from oxidative damage and to convert food into energy. Studies show that CoQ10 may boost your immune system and may reduce the risk of some cancers.
As women age, our bodies produce less coenzyme Q10, which increases our risk of heart disease and fatigue.
CoQ10 supplements can come in the form of capsules or tablets. Women over 50 should aim to get at least 100 mg of CoQ10 per day.
8. Collagen Powder
Collagen is a protein that is found in the skin, bones, and connective tissues in your body. It’s what gives your skin that plump, youthful look. Women over 50 produce less collagen, which can lead to wrinkles, sagging skin, and joint pain.
Collagen powder supplements can also help improve skin elasticity and reduce the appearance of fine lines and wrinkles. Furthermore, it can help improve joint health and reduce joint pain.
Collagen supplements can come in the form of powders, capsules, or liquids. Women over 50 should aim to get at least 5-10g of collagen per day.
Collagen powders are typically tasteless and odorless. They can therefore be easily mixed into liquids-based foods, such as smoothies, yogurt, or oatmeal. It can also be added to hot foods like soups and stews.
9. Protein Powder
Protein is essential for building and repairing tissues in your body, including muscles, bones, and skin. As women age, our bodies tend to lose muscle mass, which can lead to a slower metabolism and increased risk of injury. Protein powder supplements can help improve muscle mass and strength, reduce the risk of injury, and promote healthy skin and hair.
Protein supplements can come in the form of powders, bars, or shakes. Women over 50 should aim to get at least 1g of protein per kilogram of body weight per day.
You can add protein powders in different flavors to your milk or coffee, or make a protein shake. Recipes that incorporate protein powders can also be found.
Women over 50 have unique nutritional needs that can be met with the help of dietary supplements. While eating healthy foods is the ideal way to get all your nutrients, some women may not get enough vitamins and minerals from their daily diet. If you think that taking supplements would be of benefit to you, talk to your doctor first to ensure that they are safe and effective for your specific health needs.
