10 Important Supplements for Women 50 and Older

Different bodies need different nutrients. And as females in midlife and beyond, we are no different.

Here is a breakdown of ten important supplements that can help look and feel your very best, as recommended by experts:

Vitamin D

We need vitamin D for building and maintaining healthy bones. Our bodies can only absorb calcium, the primary component of bone, when vitamin D is present. It also does some other great things, like regulates cellular functions, is an anti-inflammatory, antioxidant and it helps support immune health, muscle function and brain cell activity.

Foods containing vitamin D: fortified milk, cereal and orange juice; salmon and tuna; spinach and kale. Our bodies also make vitamin D from being in sunshine.

Recommended daily amount of vitamin D: 600 IU per day

CoQ10

Coenzyme Q10 (CoQ10) is an antioxidant that your body produces naturally and your cells use for growth and maintenance. As we age, so do our levels of CoQ10. Studies also show that individuals with heart disease and those who take cholesterol-lowering drugs also have lower levels of CoQ10.

Foods containing CoQ10: meat, fish and nuts.

Recommended daily amount of CoQ10: 90 – 200 mg per day

Magnesium

Magnesium supports muscle and nerve function and energy production. Low levels can increase the risk of high blood pressure, heart disease, type 2 diabetes and osteoporosis.

Foods containing magnesium: nuts, seeds, whole grains, beans, leafy vegetables, milk, yogurt and fortified foods.

Recommended daily amount of magnesium: 320 mg per day

Calcium

Calcium (and vitamin D) are important for bone health. Our hearts, muscles and nerves also need calcium to operate properly. Some studies show that calcium (and vitamin D) may protect against cancer, diabetes and high blood pressure, although such benefits are not proven definitively.

Foods containing calcium: dairy products like cheese, milk and yogurt; dark green leafy vegetables like broccoli and kale; fish and calcium fortified foods.

Recommended daily amount of calcium: 1,200 mg per day

Vitamin B-12

Vitamin B-12 (cobalamin) plays an essential role in red blood cell formation, cell metabolism, nerve function and the production of DNA, the molecules inside cells that carry genetic information.

Foods containing B12: poultry, meat, fish and dairy products.

Recommended daily amount of B12: 2.4 micrograms

Iron

Iron is a mineral essential for good health and is especially important for premenopausal women because we can lose it during menstruation, pregnancy and an iron-poor diet. It helps transport oxygen flow throughout the body and is a vital component of maintaining healthy nails, hair, skin and cells.

Foods containing iron: red meat, pork and poultry; seafood; beans; dark green leafy vegetables; dried fruit; iron-fortified cereals, breads and pastas.

Recommended Daily amount of iron: women 51 years and older – 8 mg; women 18-50 – 18 mg

Fiber

Fiber supports digestion, lowers disease risk and regulates appetite.

Foods containing fiber: fruits, vegetables, whole grains, legumes and fortified cereals.

Recommended daily amount of fiber: 21 grams a day.

Fish Oil

Fish oil is a dietary source of omega-3 fatty acids. Our bodies need omega-3 fatty acids for many functions, like muscle activity to cell growth. Fish oil can help keep triglycerides low, reduce inflammation, and is believed to help with anxiety, depression and ADHD.

Foods containing fish oil/omega 3: mackerel, salmon, oysters, flaxseed, chia seeds, walnuts and soybeans.

Recommended daily amount of fish oil/omega 3: 1,100 mg per day omega 3 and 3,000 mg of fish oil per day, although there is no set recommendation

Vitamin E

Vitamin E is a nutrient that is important to vision, reproduction, and the health of blood, brain and skin. It also has antioxidant properties which protect cells.

Foods containing vitamin E: canola oil, olive oil, margarine, almonds and peanuts, meats, dairy, leafy greens and fortified cereals.

Recommended daily amount of vitamin E: 15 mg per day

Collagen

Collagen is the most abundant protein in our bodies and is responsible for keeping our bones and joints healthy. It also improves the appearance of our skin and helps build muscle mass, which in turn promotes metabolism and healthy weight management.

Foods that boost collagen: chicken, bone broth, fish, egg whites, citrus fruits, berries, cashews, leafy greens, and garlic.

Recommended daily amount of collagen: This info is a little fuzzy; research yourself and follow the instructions for the supplement you may choose.

If you are looking for an easy way to get in the nutrients your body needs, no matter what your age, one good choice is Nurish by Nature Made. My 23-year old daughter started using this supplement subscription service (Nurish by Nature Made) and she encouraged me to give it a try. The great thing about Nurish is that you get a supply of supplements packaged per day for a month and curated to your specific needs (you take a quick assessment). It’s one great way to get the nutrients you need, outside of a healthy diet and lifestyle.

A great multi-vitamin is another great choice. Try THIS BEST SELLER through Amazon by the trusted brand, Centrum.

Of course, always check with a health professional first before taking any supplements.