Posted on by Village Green Nutrition Team
Women’s nutrient needs change over time. Understanding the specific nutrients that women need is vital to maintaining a healthy, fully functioning body no matter your age. Women from 15 to 49 years old may require more iron due to menstruation, but women over 50 often need higher levels of other nutrients to help the body function more easily and efficiently and provide support for bone health, heart health and healthy aging.
Taking daily supplements, in addition to a balanced diet and exercise, is one of the best ways to meet the body’s vitamin and mineral requirements. This guide will help women over 50 find the best nutrients to meet their daily needs.
Essential Vitamins and Nutrients
Taking daily supplements can help bridge nutritional gaps and provide comprehensive health and functional support. However, it is first important to understand which nutrients are needed and what to look for before purchasing any supplements. Here are some of the basics that are necessary and why they are important for women’s health.
Vitamin B6 is a precursor for the neurotransmitter serotonin, which is important for feelings of well-being. Serotonin levels drop as women age, and these fluctuating levels can contribute to mood swings and depression that are commonly experienced during menopause.
Many women over 50 experience a vitamin B12 deficiency due to lower stomach acid secretion. Eating a largely plant-based diet (at any age) is also a reason to be careful about getting enough B12. Maintaining an optimal level of vitamin B12 is important for keeping the nerve and blood cells healthy and preventing anemia and fatigue.
Calcium is one of the most vital minerals for women over 50. This is because osteoporosis, the gradual weakening of the bones, is a significant health concern. Studies show that one in two women over 50 are likely to have an osteoporosis-related fracture. Getting enough calcium daily is important for healthy bone strength and density.
Omega-3 fatty acids are excellent for supporting cardiovascular health, brain and skin health, and also may benefit those with rheumatoid arthritis, osteoporosis and depression. Women over 50 should include these healthy fats in their diet and supplement routine to help boost their overall wellness.
Probiotics help to support a healthy gut microbiome, which plays a key role in estrogen metabolism. This is especially important for women over 50 because their bodies do not produce much estrogen after this age. This decrease in estrogen can negatively affect the gut and may lead to additional health problems.
Vitamin D3 has numerous health benefits and has been shown to be supportive in a variety of health conditions, including diabetes, cancer, osteoporosis, heart disease, weight gain and other concerns that become more common in women over 50.
These nutrients are particularly important for women over 50 to support optimal health. Eating a varied whole food diet as well as taking nutritional supplements can help to ensure that women are getting the nutrients they need.
Daily Supplements for Women Over 50
With so many different options available, and it can be challenging to determine which ones are the best for you. Taking high-quality supplements that contain optimal nutrient forms and provide therapeutic amounts is recommended. Here are some great options for daily supplementation to support the health of women over 50.
1. Pathway Multi Two
This high potency multivitamin contains a wide range of vitamins and minerals for comprehensive support. The formula incorporates the latest research on nutrient interaction and transport to enhance absorption. It contains several essential vitamins and minerals that women over 50 particularly need, including B vitamins, vitamin D3 and calcium.
2. Pathway Super Omega-3
Omega-3 essential fatty acids support women’s health at 50 years of age and beyond. This omega-3 supplement is highly purified and concentrated for essential fatty acid absorption. It contains 1,000 mg of fish oil concentrate to provide high levels of omega-3 for heart health, eye health, brain health, as well hair and skin health.
3. Pathway Algae Based Calcium
Pathway Algae Based Calcium promotes bone strength by providing essential amounts of calcium and magnesium, as well as vitamins D3 and K2 and a variety of important trace minerals. Its algae base features Aquamin, a unique multimineral complex specially sourced from red seaweed found off the coast of Iceland. This supplement also supports joint and digestive health.
4. Pathway Vitamin D3
Vitamin D3 is a critical vitamin for overall health. Its role is monumental in the different functions of the body, including bone support, muscle support, blood sugar balance, immune function and cardiovascular health. This Pathway Vitamin D3 comes in liquid form for easy intake while still providing all of the essential vitamin D3 necessary for optimal health. It is also available in softgel form.
5. Pathway Resveratrol Plus
Pathway Resveratrol Plus contains trans-resveratrol and grape seed extract to provide powerful antioxidant support. Resveratrol supports heart health and activates the Sirtuin family of proteins, which mimics the anti-aging benefits of a low-calorie diet. It also helps maintain cellular health, making it an excellent supplement option for women over 50.
6. Pathway Women’s Probiotic
Pathway Women’s Probiotic provides effective support for vaginal, urinary, GI and immune health. It contains eight strains of lactobacillus and bifidobacterium microflora, as well as prebiotic fiber to enhance beneficial flora and reduce the growth of pathogenic bacteria. This helps support gut health, which in turn helps to reduce inflammation and may help with IBS symptoms.
Women need effective supplementation in the later stages of their lives to keep their bodies functioning at their best. All these supplements listed contain essential vitamins and minerals for women over 50 that can help them lead a higher-quality life and maintain optimal health.
Get Supplement Advice from a Respected Team
Proper supplementation is vital to maintaining health and wellness, so it is essential to get supplements from a credible source. Village Green Apothecary has assembled a team of licensed nutritionists, nutrition educators, naturopathic doctors and herbalists to help find the right wellness options for you.To learn more about supplements containing effective vitamins and minerals for women over 50, or to speak with a nutrition expert regarding questions about supplementation, contact us today.
Humanized Health - NEW!
Learn about personalized health from top experts! Check out our fascinating new shows every week, available as videos, podcasts and transcripts.:
Paula is a highly qualified and experienced nutrition counselor on the staff at Village Green.
Margo's impressive knowledge base is the result of a unique blend of educational and professional experience.
Dr. Neal Barnard
Dr. Barnard leads programs advocating for preventive medicine, good nutrition, and higher ethical standards in research.
Dr. Joseph Pizzorno
Dr. Joseph Pizzorno, ND is a pioneer of integrative medicine and a leading authority on science-based natural medicine.
Debi is a registered dietitian with a master’s degree in nutrition, a personal trainer, and whole health coach.
Teri is a is a Certified Coach Practitioner with extensive certifications and experience in holistic medicinal practices.
Dr. Rav Ivker
Dr. Rav Ivker is a holistic family physician, health educator, and best-selling author.
Susan writes about the connection between plant-based diets and a reduced risk of chronic diseases.
Dr. Rob Brown
Dr. Brown's blended perspective of healthcare includes a deeply rooted passion for wellness and spiritual exploration.