A woman over 50 notices the passage of time and certain ailments that come with age. This may be faster fatigue, deterioration of memory and concentration, or the passage of time visible on the skin, hair and nails. Women over 50 are more exposed to stress and other harmful environmental factors. It is even more important to take care of your health after the age of fifty. First of all, it should be a healthy lifestyle: a balanced diet rich in vitamins for women over 50, physical activity, an adequate amount of sleep and proper care. After consulting a doctor and if necessary, you can also implement appropriate supplementation.
What needs does a woman over 50 have?
A woman’s body over 50 experiences many changes, but one in particular has a very big impact on everyday functioning. We are talking about menopause, which most women enter after 50. The so-called menopause period leads not only to the loss of menstruation, but also changes in the woman’s hormonal system. These changes lead to, among other things, to the disruption of food intake, women more often reach for sweets, which makes their diet poorer in essential ingredients. Women’s muscle mass also decreases and their need for vitamin D3 increases. Bone tissue also disappears, which creates a higher risk of limb fractures and their poorer healing. The skin gradually loses density, becoming thinner, less firm and more susceptible to drying out.
What vitamins for women over 50?
A properly varied diet is one of the most important aspects for maintaining fitness and health after the age of 50. The human body’s need for certain nutrients varies depending on age, gender and lifestyle. So what vitamins and minerals are particularly useful for women of this age? These include:
- Vitamin D – the properties of this vitamin for seniors (especially women) are even more important than in the case of children and people under fifty. It is worth considering vitamin D supplementation, as it increases the absorption of calcium and phosphates, having a positive effect on the proper mineralization of bone tissue. Vitamin D also supports metabolism and the functioning of the immune system.
- Vitamin C – a strong antioxidant neutralizes free radicals and combats oxidative stress in the body. Thus, vitamin C slows down the aging processes that occur in a woman’s body.
- B vitamins – for women over 50, vitamin B12, vitamin B6, folic acid and biotin are particularly important. They reduce the feeling of tiredness and fatigue, and also contribute to better health of the skin, hair and nails.
- Zinc – has a beneficial effect on intellectual performance and supports the functioning of the immune system.
- Copper – takes part in the process of creating red blood cells and supports the proper structure of bones. It has a positive effect on the functioning of the nervous system.
- Selenium – promotes the production of T and B lymphocytes, as well as macrophages. Thus, it strengthens the body’s immune response.
- Magnesium – there are many reasons why it is worth taking magnesium, also after the age of 50. The mineral is a catalyst for the transformation of nutrients. It has a significant impact on the functioning of the nervous, muscular and cardiovascular systems.
- Chromium – regulates the metabolism of proteins, fats and carbohydrates. In the case of women who plan to reduce excess body fat, it can facilitate weight loss.
- Iodine – takes part in the production of thyroid hormones and supports proper metabolism.
- Iron – as a component of myoglobin, it contributes to the oxygenation of muscles and supports the regenerative processes of the body.
All of the above-mentioned ingredients should be included in daily meals, but as we know, not every woman is able to maintain a well-diversified and balanced diet. The consequence of this is an insufficient supply of ingredients such as vitamins and minerals. In such a case, women over the age of 50 are advised to consider additional supplementation, which is intended to supplement the diet with the necessary ingredients. The best choice will be to go to a specialist who will make decisions and recommend appropriate supplementation.
Multivitamins for women over 50 – are they worth it?
Minerals and vitamins for women over 50 are often available in the form of multi-ingredient dietary supplements. The advantage of multivitamins is primarily their easier dosing. Many ingredients in one tablet reduces the risk of missing or confusing the dose of individual preparations. A multi-ingredient dietary supplement for women over 50 includes doses of vitamins and minerals adapted to age and gender. Thanks to this, it can have a positive effect on the body in many aspects. In addition, such supplements may also contain other ingredients that are beneficial to women’s health and well-being. Due to the severe symptoms of menopause, women over 50 may additionally consider supplementing with phytohormones. Extracts from , red clover, lemon balm or motherwort alleviate hot flashes, excessive sweating, sleep disorders and other unpleasant symptoms associated with menopause. Recently, adaptogens have also been gaining popularity, supporting good memory and concentration in women over 50.