As women, we are constantly berated with hordes of articles throwing lists monstrously expensive vitamins we need to take in order to live healthy lives. So we’re going to let you in on a little secret. Supplementary vitamins are just that—supplements. They really are only there to help provide you the nutritional elements that your diet is missing. They should not make up all the nutrition in your diet; you get that from your food.
However, with proper and targeted uptake, vitamins can do wonders for your health! They can help improve your brain, senses, immune system, and overall body strength, and they can help you to take preventative measures against symptoms of aging.
Ages 20-30
Calcium: At this age, it is vital to increase your bone strength before any chances of osteopenia can occur with age. Doctors recommend taking about 500 mg twice a day to assure absorption and lasting effects.
Vitamin D: As many of us spend most of our days indoors, whether it be at work, school or home, we lack this essential nutrient provided by the sun. It can help toreduce your risk of a diverse amount of health problems including depression, cancer, and heart disease. At least 600 IU of Vitamin D3 is recommended per day.
Iron: This is the time where a lot of women begin to experience iron deficiency, especially those who are pregnant, get heavy periods, are very physically active, or have a limited meat intake. To negate some of the harmful effects of iron deficiency, including fatigue, hair loss and anemia, aim for 18 mg of iron daily (27 mg if pregnant).
*Note that many women report feeling nauseous after taking iron supplements on an empty stomach so make sure to take it with a meal!*
Ages 40-50
Omega-3 (fish oil): These healthy fatty acids will help to increase heart and brain health, and to prevent arthritis and hot flashes as you approach perimenopause (the stage before menopause). Look for 1 gm that is distilled and free of toxins, preferably from fish that is wild-caught.
Vitamin C: Deficiency in vitamin C can result in some pretty gnarly effects on the organs, including the lungs and brain. On the brighter side, the vitamin can help to heal wounds effectively as well as to stimulate the production of collagen which helps the skin look firm and bright naturally. A safe dosage should be about 65 to 90 mg a day.
Turmeric: Turmeric is a spice that is often used in Indian medicine as an anti-inflammatory and antioxidant. Most interestingly, it is suggested to have wonderful benefits on cognitive functioning due to its high concentration of curcuminoids. The most effective dosage is 500 mg twice per day.
Ages 50+
Probiotics: As we age, the beneficial bacteria in our intestines decreases significantly and is replaced with harmful bacteria that slow down digestion processes. Probiotics will help to reduce chances of obtaining any bowel syndromes or food poisoning. To maintain a healthy balance of bacteria in the intestines, a proper dose should contain around 1-10 billion live organisms.
Vitamin B12: Women over 50 have a harder time absorbing this vitamin into the digestive tract than younger women, leading to neurological and balance problems. In order to keep your nerves and blood cells healthy, take 2.4 mcg a day!
Magnesium: Women who maintain proper levels of magnesium are more protected against developing type II diabetes. It also supports heart and immune health, lowers blood pressure and strengthens bones. Doctors suggest that women take 320 mg a day to reap the most benefits from the supplement.
Sources:
https://www.healthambition.com/best-multivitamin-women-40/
https://takecareof.com/articles/best-vitamins-women-30s-40s-50s
https://www.womansday.com/health-fitness/nutrition/advice/a2375/what-you-should-know-about-taking-vitamins-116341/
https://www.webmd.com/healthy-aging/over-50-nutrition-17/vitamin-essentials-as-we-age
http://www.besthealthmag.ca/best-eats/nutrition/vitamin-needs-at-every-age/
https://www.aarp.org/health/drugs-supplements/info-09-2010/vitamins_from_a_to_z.html
https://www.medicalnewstoday.com/articles/48996.php
