This article shares the ten best vitamins for women over l, plus reasons why some women need to consider supplementation equally part of their self-care routine.

older woman doing yoga

Women's Irresolute Needs

Women over 50 years old are presented with different challenges than women in our before years. The about notable change is that 51 is the average historic period that women enter menopause, the ceasing of the menstrual cycle.

Menopause is associated with lower levels of reproductive hormones, especially estrogen and progesterone. Because of this, menopausal women are more susceptible to hot flashes, night sweats, mood swings, low, brain fog, indisposition, urinary incontinence, lowered sex bulldoze, thinning skin, and osteoporosis.

Even if women over l accept not however entered menopause, they are likely to exist in perimenopause which is the transition period between having normal menstrual cycles and menopause. Larn more nigh how to eat for your menstrual cycle.

Other potentially big stressors and changes that women over fifty have to deal with include:

  • taking on more than leadership roles at work or in the community
  • caring for aging parents
  • adjusting to empty-nesting subsequently children motion away
  • getting divorced or remarried
  • down-sizing or moving to a new dwelling house/location
older couple

Cocky-Intendance

With all of these life stressors, information technology's so important for women at every age to accept intendance of ourselves! Cocky-intendance tin can include everything from getting enough slumber, eating more than fruits and vegetables, learning to manage stress meliorate, and taking vitamin supplements to aid support mood, stress, energy, and vitality.

I hope you enjoy this mail today. While I'm not yet 50, I'thou not that far off. I can already experience my body changing every bit I get older. They're not necessarily bad changes and I'm not fearful of aging, just I too know how important information technology is to stay strong, balanced, and good for you at every age.

10 All-time Vitamin Supplements

I've rounded upward the all-time vitamins for women over l to take. I've also include some of the all-time multivitamin supplements for women over 50 at the end of this list.

You lot might also like my manufactures on the Best Vitamins for a Teenage Girl and the Best Supplements for a 30 Year Old Woman.

As always, please do talk to your md before making any changes to your diet or supplement routine.

1. CoQ10

Coenzyme Q10, ofttimes shortened to CoQ10, is a compound that helps generate cellular energy. Our bodies produce CoQ10, merely production slows down as nosotros historic period. Thus, women in their 50s tend to exist more than deficient in this compound.

CoQ10 comes in two forms: ubiquinol and ubiquinone. Its all-time to supplement with the ubiquinol form of CoQ10 since it is more absorbable. CoQ10 is a fatty-soluble compound so it is best taken with a repast that contains a healthy fatty source.

There are other things likewise crumbling that can reduce CoQ10 production in a woman's body. The virtually common ane is the utilise of prescription medications especially statins for lowered cholesterol support. If you accept a statin medication, you'll definitely want to consider CoQ10.

Make recommendation for CoQ10:

  • Jarrow Formulas Ubiquinol QH-Absorb, High Absorption/Enhanced Stability
grandparents and grandkids

2. Black Cohosh or Chinese Ginseng

Black cohosh is currently being studied for the treatment of symptoms associated with menopause. It is also beingness studied as a supplement with the power to help menopausal women stave off osteoporosis.

Chinese ginseng, also known as panax ginseng, might be another option for controlling hot flashes for some women. This herb has too shown to be beneficial for mood swings associated with menopause every bit well as sleep disturbances associated with reduced estrogen production.

Brand recommendations for Black Cohosh Root and Ginseng:

  • Gaia Blackness Cohosh Root
  • Purple Elixir Royal Ginseng for Women
lady on computer

3. Magnesium

Magnesium deficiency is quite common among women in their fifties in the U.s.. Deficiencies in this crucial mineral could lead to muscle cramping and weakness, os hurting, increased anxiety, low, fatigue, high blood pressure, irregular heartbeat, headaches, sleep disorders, and more than.

It is recommended that women in their fifties and across supplement with at least 400 mg of magnesium daily. If you are taking an antacid, blood pressure medication, antibiotics, or any type of hormonal replacement therapy medication, you will need to supplement with even more magnesium.

Learn more about the different types of magnesium.

Make recommendation of magnesium:

  • Pure Encapsulations Magnesium (glycinate)
pills

4. DIM

Diindolylmethane, or DIM, has been shown to promote a healthy menopausal transition. DIM is derived from cruciferous vegetables and is used to support estrogen metabolism in postmenopausal women.

DIM is such an amazing supplement – it has research showing that information technology can prevent breast cancer considering of how information technology helps metabolize estrogen (read more than about how to reverse estrogen say-so naturally). I highly recommend asking your healthcare practitioner about starting this one.

Brand recommendation of DIM:

  • Pure Encapsulations DIM Complex
grandma and baby

five. Passion Flower or Valerian Root

Passion flower has been used for centuries equally a calming herb and slumber adjutant. Inquiry has shown that compounds found in passion flower demark to GABA receptors in the brain and fretfulness, which are responsible for promoting calmness and relaxation.

Valerian root is some other medicinal compound that has been used for sleep disorders, namely insomnia, or centuries. Studies have shown that apply of valerian root can help people fall asleep faster and get into a deeper REM state of slumber.

However, valerian root should not be used if you have a known liver disorder or are currently taking a benzodiazepine. It should non be combined with alcohol or whatsoever other nervous system depressants. It has too been shown to negatively react with St. John'southward Wort. And so, please consult your healthcare provider to make sure valerian root is safe for you.

Both of these supplements are also on my list of the all-time supplements for anxiety.

Brand recommendation of Passion Flower and Valerian Root:

  • Herb Pharm Passion Blossom
  • Gaia Valerian Root Extract

half-dozen. Turmeric for Inflammation

Turmeric is oft a much meliorate and less potentially harmful anti-inflammatory option over non-steroidal anti-inflammatories medications (NSAIDs) like ibuprofen and aspirin. Curcumin is the key component in turmeric that has been shown to exist beneficial for inflammation.

Turmeric has been used for centuries to help alleviate inflammatory conditions acquired past wounds, infections, and diseases. Chronic inflammation is something quite a few people tend to deal with as they age. That's why it's recommended to have a turmeric supplement that contains a proficient dose of curcumin.

Brand recommendation of Turmeric:

  • Bulletproof Curcumin Max
grandma helping grandkid

vii. Omega-3 Fat Acids

Omega-3 fat acids have many benefits. The essential oils establish in fish oil have been shown to help fight mood disorders such as anxiety and depression. EPA and DHA, the essential omega-3 fats institute in fish oil, are essential to optimal health. You can detect these fats in cold h2o fish similar salmon.

See my make clean eating shopping listing for more foods you should exist eating.

Make recommendation for Fish Oil:

  • Monosorb Actress Strength Fish Oil
woman doing yoga

8. St. John'south Wort

St. John's wort is a wild plant that has been used for centuries to treat mood disorders such equally low. Several recent studies have shown St. John's wort to be equally effective equally prescription antidepressants for improving mood disorders.

Short-term usage of St. John'due south wort is worth a endeavour if y'all're feeling a little bluish. But please consult your healthcare practitioner nearly any possible interactions or if you experience side effects. St. John's Wort can reduce the effectiveness of hormonal birth command.

Brand recommendation for St. John'south Wort:

  • Gaia Herbs St John's Wort

ix. Calcium + K2 + D3

Equally we age, we leach more calcium from our bones. Nosotros demand adequate amounts of calcium. However, the nearly recent enquiry recommends against taking a stand-alone calcium supplement. It'due south safer to combine calcium with vitamins K2 and D3.

Taking calcium with K2 and D3 helps to get it to its intended place, the bones, as opposed to the arteries or kidneys. Vitamin D3 controls the absorption of calcium into the blood while vitamin K2 controls where the calcium ends up.

Deficiencies in calcium, K2 and D3 can accept negative furnishings on our amnesty equally well. Supplementing with them is benign if you want to experience healthier aging.

Brand recommendation for Calcium + K2 + D:

  • Pure Encapsulations Calcium K-D
older people walking

10. B Vitamins

The B-vitamins are a family of water-soluble vitamins that our bodies use for many functions. Our bodies demand adequate amounts of B-vitamins to produce energy from the foods we eat- given that we're eating nutrient-dense foods that our bodies can turn into useful free energy.

B12 is the star B vitamin when it comes to energy production. Look for a B12 or B-vitamin complex that lists adenosylcobalamin as a source. This is an active form of B12 with the all-time energy output. Nevertheless, all of the B vitamins are necessary for optimal wellness. That's why I recommend a B-complex supplement to ensure that you're getting an adequate amount of each of the B vitamins.

Brand recommendation for B Vitamin Complex:

  • Pure Encapsulations B-Complex Plus

Bonus Multivitamin Recommendation

A good quality multivitamin is likewise essential for women of all ages. If you're over 50, all the same, you want to choose a multivitamin that is formulated to meet your needs.

You may need to review the list of vitamins, minerals, and herbs that are included in whatsoever multivitamin yous select to ensure that you aren't already taking information technology separately.

Yous likewise want to make sure yous aren't taking a multivitamin that includes things that you don't need. For example, a woman in menopause who is non menstruating likely volition non need to take iron in a vitamin.

A qualified healthcare practitioner can help sort out your vitamins if you demand extra help.

Otherwise, some of the all-time multivitamins for women over fifty are:

  • Pure Encapsulations Women's Nutrients | Multivitamin for Women Over 40 to Support Urinary Tract Health, Chest Cell Health, Eye Integrity, and Emotional Health
  • Seeking Wellness | Optimal Start | Daily Multivitamin Without B12, Fe, Calcium or Folate
  • NutriGold Women's Multivitamin 55 Plus

FAQs

Are prenatal vitamins good for women over fifty?

Prenatal vitamins are a skillful multivitamin source for women of childbearing age. But because the majority of women over the age of fifty are post-menopausal, it's probably better that they choose a multivitamin specifically formulated for women who are in that stage of life. Encounter my post with the best vitamins for young women.

Prenatal vitamins contain added iron and folate. While this is groovy for mamas-to-be it can pose wellness risks for older women who no longer menstruate. Iron deficiency is rare in postmenopausal women.

Backlog iron in supplementation course can harm organs such as the liver, pancreas, and middle. Backlog fe has besides been linked to an increased risk for diabetes. Iron overload tin can likewise leave some women prone to a status called hemochromatosis, a common genetic disorder in the United States.

How can I stay healthy afterwards 50?

Some of the best advice for optimal health postal service-menopause is to eat a nutritious, whole-foods nutrition low in carbohydrate and other refined carbohydrates (encounter the best foods to eat every day). Women who wish to remain healthy afterward fifty should also exercise regularly, focusing on both cardiovascular fettle and resistance training.

Don't smoke or drink excessive amounts of alcohol. See your doctor regularly and monitor yourself for any signs or symptoms that are out of the norm for you.

Endeavor to become proficient slumber, stay well hydrated, maintain a salubrious weight, reduce and/or manage stressors, and practice self-care. Notice a solid support grouping of women who sympathise what y'all are going through and come across regularly to socialize with them.

And, delight, remember that while the aging process is normal, what is NOT normal is to feel tired, cranky, and hopeless all the time. Run into why you're tired all the time. If yous practise feel this manner, then that'south a signal that information technology's time to make some changes. There is no amend time than now to get started feeling stronger and more vibrant.

Is collagen a expert supplement for women over l?

I consider collagen as more of a food than a supplement. Just, yes, collagen may help improve skin smoothness and reduce joint pain (learn more almost collagen side effects). I include collagen on my list of the all-time clean protein powders.

Conclusions

I promise this commodity about the best vitamins for women over 50 is helpful. While eating well and practicing good wellness habits is critical, there are likely some vitamins and supplements that can assistance with some of the symptoms of aging.

If yous like this mail service, consider following me on social media so nosotros can stay connected. I'yard on Facebook, Pinterest, Instagram, and YouTube!

Note: this mail service is for informational purposes only and is not intended every bit medical advice. Please consult your healthcare provider for recommendations related to your individual situation.