Wednesday, January 25, 2023 at 8:00:00 AM UTC
As women age, their nutritional needs change. After 40, it becomes increasingly important for women to focus on specific vitamins and minerals to support overall health and well-being. Here are some of the best supplements for women over 40 and where to find them in food.
Calcium: As women reach menopause, their risk for osteoporosis increases. Calcium is essential for maintaining strong bones, and it's important for women over 40 to ensure they get enough of it. Good food sources of calcium include dairy products, leafy greens, and fortified foods such as orange juice.
Note: I prefer to get my calcium from natural food sources and not supplements.
Vitamin D: Vitamin D is vital for bone health and can help boost the immune system. Many women over 40 are deficient in vitamin D, so it's a good idea to consider a supplement. Food sources of vitamin D include fatty fish, egg yolks, and fortified foods such as milk and cereal.
Vitamin B12: As women age, their ability to absorb vitamin B12 decreases, making it more challenging to get enough of this essential nutrient. Vitamin B12 is vital for energy production, cognitive function, and blood cell formation. Good food sources of vitamin B12 include meat, fish, and dairy products.
Iron: Women of childbearing age are at a higher risk of iron-deficiency anemia, and this risk increases as women age. Iron is essential for producing red blood cells and maintaining energy levels. Good food sources of iron include red meat, poultry, fish, and leafy greens.
Omega-3 fatty acids: Omega-3 fatty acids have anti-inflammatory properties and may help lower the risk of heart disease. They are also crucial for brain health and may help improve mood. Good food sources of omega-3 fatty acids include fatty fish such as salmon, flaxseed, and walnuts.
It is also important to note that along with supplements, a balanced diet and regular exercise are essential for maintaining overall health. Before starting any supplement regimen, it is best to consult a healthcare professional to discuss individual needs and potential interactions with other medications.
In conclusion, women must focus on specific vitamins and minerals to support overall health and well-being as they age. These include calcium, vitamin D, B12, iron, and omega-3 fatty acids. These supplements can be found in dairy products, leafy greens, fatty fish, and fortified foods. I do not recommend taking supplements without running a blood test, as they can cause side effects if your body doesn't need them. Also, remember that not all vitamins on the market are of good quality. Consult with a healthcare professional before starting any supplement regimen.