Which Vitamins is Best For Women Over 50

 Do you know that as you grow older, you become malnourished? this is true!

Aging is a great experience, but it obviously has some hard pills to swallow. You may be aware of many less unpleasant side effects, but one thing you may not know is that stomach acid decreases with age.

Because stomach acid is low, your body does not need its nutrients. Also the need for many calories decreases which can lead to malnutrition.

If you are over 50, it is important to eat a healthy diet rich in whole foods, fruits and vegetables (the best way to get nutrients), but you may also need to include extra vitamins.

Below, we include the 7 best vitamins for women over 50.

1. Vitamin D

Vitamin D can be absorbed into our body when we are in the sun, however, it is not a very reliable source because we need to protect our skin from the sun by using sunscreen, and many people live in temperate climates Huh. There will be very little sun during the winter months.

A good source of vitamin D in the diet is egg-rich foods, fortified foods such as fatty fish and milk, and less than 10 percent of women over the age of 50 receive the recommended amount of food through the diet. Michael F. Holick, M.D., Ph.D.

However, the benefits of obtaining adequate vitamin D include reducing the risk of developing colon, breast, and esophageal cancer by 30 to 50 percent. People aged 50 to 70 years are recommended to get 15 mcg (600 IU) per day, while those over 70 should receive 20 mcg (800 IU) per day.

So which vitamin D should I take? I recommend: Metagenics Vitamin D3.

Related: Supplements and Multivitamins 101

2. Calcium

With age, bone tissue breaks down more rapidly than stiffness, making this mineral essential for maintaining normal function of muscles and nerves.

The National Osteoporosis Foundation estimates that osteoporosis causes more than two million bones in the United States, and for women it is more likely to be associated with stroke and breast cancer.

Although you can get your calcium from yogurt, cheese, almonds, tofu and green vegetables, you may need a dose of up to 500 mg twice a day.

Which calcium supplements should I take? I recommend: Calcium Citrate with Vitamin D3.

Tip: If your calcium supplement is included, you do not need to take an extra vitamin D supplement.

3. Magnesium

Do you suffer from leg cramps, fatigue, migraines, sleep problems, anxiety or high blood pressure? If you have one or more of these symptoms, you may be one of the many magnesium deficient Americans!

Your age, your body absorbs less magnesium from your diet, which according to the National Health and Nutrition Survey makes magnesium deficiency more common in older people than in younger people.

Taking multivitamins up to 350 milligrams can reduce your risk of developing type 2 diabetes and may even lower your blood pressure.

Which magnesium supplement should I take? I suggest: magnesium glycinate

4. B vitamins

Studies show that getting enough vitamin B during menstruation is important. The us A study published in 2018 by the National Institute of Health of the National Library of Medicine states, "Heart disease and stroke and mental illness as a result of dementia or Alzheimer's is one of the many effects of insufficient intake of vitamins from the B group. "

Also, 10 to 30 percent of older Americans will not be able to absorb B12 from their diet because of the acid in your stomach.

Multivitamins are a nutritious combo of folic acid, B6 and B12 (high in multivitamins below).

Which Vitamin B Should I Take? I suggest: Nature-built Super P-Complex

5. Collagen

Collagen, one of the major building blocks of the body, contains 30 percent of your body's total protein and 75 percent of your skin. When your body does this naturally, productivity starts decreasing with your age.

Collagen supports skin elasticity, being active and firm. It makes your nails strong and shiny. At age 50, a woman may lose half of the collagen in her skin, but by taking collagen supplements, gradual excess collagen loss can be prevented.

There are two forms of collagen supplements: hydrolyzed collagen and unrefined type II collagen. The previously recommended supplement intake is 10 grams per day, 40 mg per day. We also like to get collagen in powder form which can be added to smoothies!

Which collagen supplements should I take? I recommend: The main proteins are collagen peptides

6. Omega-3s

Adequate omega-3 intake is important in preventing irregular heartbeat, plaque formation in the arteries, inflammation and high blood sugar.

Linseed oil is a good source of salmon, walnuts and foods. Omega-3 protects older women from osteoporosis, arthritis and cancer.

The recommended dose is 1,000 mg EPA and DHA omega-3s per day.

Which Omega-3 Should I Take? Try: Nordic Naturals Ultimate Omega

7. Vitamin C

Vitamin C is the most popular supplement people can take for good reason! Vitamin C is good for the immune system, reduces inflammation, reduces wrinkles, reduces the risk of stroke and reduces the risk of cancer and heart disease. .

When it comes to health "miracles", it is very cheap. It is soluble in water, which means that your body uses this amount and does not infect any excess through urine.

The RDA of vitamin C in adults is 75–90 mg per day, but many argue in higher numbers. In fact, researcher Mark Moyd, MD, recommends 500 milligrams a day, serving an additional five fruits and vegetables.

Which Vitamin C Should You Take? Try: C runs the food complex

Best multivitamin for women over 50 years

For many people, taking the pill is easier than taking individual supplements individually, and taking multivitamins may be a good option.

When looking for multivitamins, do some research wisely. Do you know which vitamins you particularly like? Make sure they are in your multivitamin at the dose you are looking for.

Since the supplement is not regulated by the FDA, it is important to trust the brand you choose. Not all multivitamins are created equal, which is why a quality brand is important.

Another great way is to take multivitamins and then supplement with extra vitamins or higher that you are looking for.

Looking to take a specific multivitamin? I personally like a whole new chapter. Their entire diet is made from high quality ingredients of fermented women and fermented for better absorption.

Bonus: Do you want to make a big change in your health? In addition to eating healthy and getting your vitamins, try 8 amazing power changes for women over 50.