On average, women go through menopause at around age 51. With the hormonal shifts that come with menopause, the body’s nutrition needs also change. It is important to have a balanced diet throughout life, but a multivitamin can help to make up for nutrients that our diets do not provide.
Formulated multivitamins for women over the age of 50 can help meet their needs and enable them to move through the next phase of life with more strength and energy. This means that taking these supplements may help to improve bone, nerve, and heart health. ” Bonnie Taub-Dix, RDN, explains that there are many supplements on the market that are designed specifically for women over the age of 50. She states that with so many options available, it can be difficult to know which ones are the best for each individual. Labels on supplements can be deceiving, so it is important to know how much of a certain vitamin or mineral you actually need. Taking more than you need can be harmful.
When deciding on a multivitamin, be sure to consider your eating habits, pick a supplement that does not go over the tolerable upper intake level, and speak with a healthcare professional if you are taking any medications.
WHY DO I NEED WOMEN’S HEALTH SUPPLEMENTS AND VITAMINS?
Vitamins, minerals, and other essential nutrients help your body to function optimally. Organic compounds in food help support various body systems and functions, from microscopic enzymes to the skin.
If you aren’t getting enough of certain nutrients and vitamins in your diet, your body may not be able to function as well as it could. Dairy-free and vegan diets have been linked to lower levels of some vitamins, while a gluten-free diet may cause deficiencies in other vitamins. Even if you think you’re eating well, you may still not be getting enough of the right nutrients.
You can maintain the strength of your joints, bones, and skin as you age by taking vitamins and supplements. If you are pregnant or are trying to get pregnant, your body also goes through special changes that can be helped by particular vitamins and supplements.
Why Women Over 50 May Benefit from a Multivitamin
A healthy diet consists of a variety of foods, including fruits, vegetables, dairy, legumes, fish, lean meats, whole grains, and healthy oils. While you may be getting enough macronutrients, you may not be getting enough micronutrients. This is where multivitamins come in to ensure you are getting enough of these essential nutrients.
As women go through menopause, they experience a decrease in the hormone estrogen. This decrease in estrogen can cause a variety of problems in the body. There are other changes that happen to our bodies as we age that impact the nutrients that we need.
Health considerations and related nutrient needs include:
Estrogen helps our bodies absorb calcium and deposit it in bone and teeth, so when estrogen levels fall, women are at greater risk for osteoporosis, fractures, falls, and poor dental health.1 While there are studies that do not show a great impact of calcium on bone health, there are numerous randomized controlled trials and meta-analyses (two types of high-quality studies) that do show an improvement in bone mineral density and a decrease in fractures with calcium supplementation.2
There are many studies that also suggest that calcium is not the only mineral important for bone health, such as Vitamin D, magnesium, and vitamin K. As you age, your body is less able to make vitamin D from the sun. A multivitamin that includes vitamin D, magnesium, and vitamin K is recommended for bone health support, as we tend to eat fewer magnesium-rich foods as we age.
Blood and nerve health
Vitamin B12 deficiencies are estimated to affect 3-43% of older adults. As we age, our bodies produce less stomach acid and less of an enzyme called intrinsic factor. This is crucial for absorbing B12. If you develop a B12 deficiency, you may experience symptoms of anemia, a low white blood cell count, weight loss, dementia, and decreased nerve function, such as tingling or numbness in the hands and feet.6 Taking a multivitamin that contains B12 can help to maintain your blood and nerve health.
Heart disease is the leading cause of death for women, so it’s important to pay attention to nutrients for heart health as you get older. Taking a multivitamin that includes omega-3 fatty acids may slightly reduce your risk of heart disease and cardiovascular problems.
OTHER WAYS VITAMINS AND SUPPLEMENTS CAN SUPPORT WOMEN’S HEALTH
There are many reasons why you may want to take women’s vitamins and supplements, including improve your gut health and transitioning into pregnancy.
While you’re pregnant or trying to conceive, you should speak with your doctor about what vitamins and dietary supplements are best for you.
When you are pregnant your body’s nutritional needs change and it is important to get advice from a healthcare professional about what kind of diet, vitamins and supplements you should be taking.
If you do not take vitamins and supplements, you may have to start taking them when you become pregnant. If you are taking any prenatal supplements, you should be willing to adjust your diet to what your OBGYN recommends.
THE BEST WOMEN’S VITAMINS AND MINERALS TO TAKE
You know that your body is amazing and can do anything you need it to do, from work to school to taking care of your home. It’s essential to take care of your body by giving it the proper vitamins and nutrients it needs. Some of the best women’s vitamins to take are:
- Vitamins A-D-K: Vitamin A, vitamin D and vitamin K are all essential for supporting heart health, bone health and immune health.† Women, particularly, need to pay attention to maintaining strong bones as they age, Our experts say this stack is even better together!
- B vitamins: There are eight B vitamins that help your body’s various systems do their jobs—and do them well. These are: thiamin, riboflavin, niacin, pantothenic acid, folic acid (folate), pyridoxine, cobalamin and biotin, which are often referred to by numbered names like B6 and B9.
- Vitamin E: This essential vitamin packs a punch, acting as a bodyguard to protect your cells from damage caused by free radicals. Vitamin E also supports immune health and cell health.
- Zinc: While zinc is technically a mineral, not a vitamin, it plays an important role throughout your body just the same. Additionally, zinc can help support the health of women’s reproductive systems. Zinc with Copper can help you maintain immune system function, a balanced mood and healthy energy levels.
WOMEN’S HEALTH SUPPLEMENTS TO CONSIDER
Vitamins and supplements are often grouped together, but they are technically two different things. Vitamins are a type of organic compound, while supplements can contain a range of different vitamins, nutrients, minerals, and other ingredients to help you feel your best and achieve your health goals.
Some of the best women’s health supplements that can support overall health and wellness include:
- Bulletproof Zen Mode: Women are more likely to report symptoms of stress from everyday chaos than men. With magnesium, L-theanine and a special Zen Blend, this supplement can help promote relaxation amidst daily stressors.†
- Bulletproof Sleep Mode: Sleep is essential for women. But if you’re like many women out there, you may struggle to get a good night’s rest. Sleep Mode can help, thanks to its non-habit forming mix of ingredients, like plant-based melatonin, L-ornithine and Brain Octane Oil, to help you wake up feeling energized and refreshed.†
- Bulletproof Omega Krill Complex: Give your heart, brain and joints the support they need with this unique blend of omega-3 krill oil and fish oils.† Your skin will thank you for the antioxidant know as astaxanthin, too.
Who May Not Benefit from a Multivitamin
Most multivitamins are a safe way to increase your nutrient intake, and most people would likely benefit from taking them. You should always consult with a healthcare provider before taking any supplements, as they may interact with medications you are already taking.
If you’re taking a blood thinner, you should ask a healthcare provider which multivitamin is best for you, since most of them contain vitamin K, which can reduce the effectiveness of blood thinners like warfarin.
Multivitamins and Chronic Disease
People often take multivitamins to improve their health or prevent chronic disease. However, these claims are not necessarily true.
Researchers have looked at whether multivitamins can help protect against or treat various conditions, including cancer, heart disease, lung disease, mental health problems, and death. Though some research indicates potential benefits, there is no clear consensus or evidence for benefits of this treatment for these conditions. Themultivitamin might just be a result of people who take them already having healthier diets and lifestyles.
Before taking any supplements, always speak with a healthcare professional to ensure that the supplement is appropriate for your individual needs and to understand the correct dosage.
There is no one single way that all multivitamins must be made. There is no universal answer as to why certain nutrients are included or left out by manufacturers, as it varies depending on the company. The form of the nutrient (e.g. whether it is in liquid, powder or pill form) and the amount included also varies between manufacturers. The National Institutes of Health can help you find an established recommended daily allowance (RDA) or adequate intake level (AI) for vitamins and minerals, as well as a tolerable upper intake level (UL). Since we are highlighting multivitamins for women over 50, this is the age group we focused on for dosage and product evaluation.
How much is too much?
Some nutrients on multivitamin labels may exceed 100% of the recommended percent daily value, but this is nothing to worry about. We all have different bodies, and absorb vitamins and minerals in different ways. Due to this, companies usually add a bit more to their product to make sure that you are getting the bare minimum, if not the best, results.
An exception would be for fat-soluble vitamins, which are vitamins A, D, E, and K. The body stores these vitamins in fat tissues and in the liver. You can start to accumulate these nutrients in quite high amounts, which could reach near toxic levels and have detrimental health consequences. It is wise to discuss the dosage of these nutrients with a healthcare provider.
HOW TO GET THE VITAMINS YOU NEED THROUGH FOOD
Eat a variety of foods. A varied diet is the best way to ensure your body gets all the vitamins and minerals it needs. Your diet. When you incorporate clean, whole foods, you’re also eating foods that are naturally rich in vitamins like:
- Vitamin C: Foods that are rich in Vitamin C include kale, broccoli, cauliflower and Brussels sprouts, just to name a few. Kale shakes are quick and easy to make, and allow you to support your body with Vitamin C while sipping something delicious.
- Calcium: You’ll find calcium in everything from almonds to salmon. If you like to cook and bake, consider working with almond flour, a more nutritious option compared to wheat-based flour. (Did somebody say almond flour pancakes?!)
- Magnesium: Wild-caught seafood and dark leafy greens like spinach contain tons of magnesium. Need a fresh, easy dinner idea you can throw together after happy hour? Cook up this Wild Salmon with Buttered Kale, which will satisfy all your cravings while giving you a much-needed magnesium boost.
- Iron: You’ll get tons of iron when you eat pasture-raised meat, wild-caught seafood and dark leafy greens. If you love to cook, you can also access more iron by cooking with a trusty cast-iron skillet.
The bottom line
Having a healthy diet with the right amounts of vitamins and minerals is essential for your body to function properly. Many people take supplements to make sure they are getting all the nutrients they need. Bulletproof has a lot of supplements that are good for women and products that contain collagen. This makes it easy to take care of your health in a way that works with your everyday schedule!