As we age, the things our bodies need change. What once worked for us, very likely as we hit midlife, no longer serves the same purpose.
The way in which we absorb nutrients, the way in which we synthesise Vitamins, the need for iron decreases after the menopause and of course the change of life itself brings a variety of challenges, as does aging in general.
Whilst tweaking dietary and lifestyle changes may help some of us, for many, this is not enough. Supplementation with nutritional health products can be extremely beneficial to bridge this gap.
Whilst I am not a medical professional, and the list below is neither conclusive or suitable for everyone, it simply offers a glimpse into some of the most beneficial nutritional supplements to explore and consider as options, midlife and beyond.
Always check with your doctor before taking anything for possible side effects and contraindications.
CoQ10 (Coenzyme Q10)
CoQ10, also known as Coenzyme Q10, is a nutrient that naturally occurs in the body and can also be found in many of the foods we consume.
It is essential for energy generation in cells, and is particularly useful for boosting energy to overcome lethargy and to help get a swing back in your step. It also functions as an antioxidant to protect cells from oxidative damage and plays a significant role in metabolism as well as anti-aging.
With age, your cells become less efficient in creating their own CoQ10 which creates the necessity for supplementation.
CoQ10 is available in 2 forms – an active, body-ready (reduced) form called Ubiquinol and an oxidised form called Ubiquinone. Before it becomes effective in the body, Ubiquinone must be converted into Ubiquinol. With age, this conversion process becomes less efficient which is why for women over 50, Ubiquinol is the preferred choice. That said, taking a higher dosage of Ubiquinone can also provide the same health benefits.
Turmeric
Turmeric has often been called the ‘spice of life’ due to its positive health benefits for lifting mood and helping overcome depression.
It contains bioactive compounds called curcumnoids which are derived from the rhizome root of the turmeric plant. Curcuminoids are the active element that delivers powerful medicinal health benefits by increasing antioxidant levels to help reduce oxidative damage to help maintain a healthy body.
Turmeric has been shown to help reduce age-related aches and pains, support healthy liver function, boost immunity, enhance cognitive energy and reduce inflammation in the body which if left untreated can result in disease and illness. If muscle and joint aches and pains are a familiar everyday occurrence for you, you should consider introducing turmeric into your diet.
Moreover, Turmeric offers thermogenic benefits to help stimulate fat burning and has been shown to help support weight loss which is ideal to combat menopausal bloating and belly fat.
A quality supplement will:
- Provide a 1500mg daily serving
- Derive the curcumin from the rhizome root
- Standardise the curcumin to contain 95% curcuminoids
Pure turmeric curcumin alone is not well absorbed so choose a supplement that is bio-enhanced. This essentially means that it will be combined with a black pepper extract called piperine (the alkaloid found in black pepper). The most researched piperine is a patented product called BioPerine®. Aim for one that offers 10 mg per serving.
For a good example of a top quality turmeric product, click here.
Black Cohosh
Black cohosh is a key herb that has been positively linked to reducing the challenging symptoms associated with menopause. For centuries, natural medicine has used Black Cohosh to help support women’s reproductive health.
Some of the positive benefits it provides include reducing vasomotor symptoms such as hot flashes (also called hot flushes) and night sweats, dryness, heart palpitations, tinnitus, vertigo, poor sleep patterns, anxiety, and mood imbalances.
A quality product will be derived from the rhizome root (underground stem) and provide a daily serving of 20-40mg taken twice a day.
Vitamin D3
Vitamin D helps absorb calcium to ensure healthy bone growth, maintain bone health and ensure calcium levels remain balanced and appropriate in the body. It has also been shown to help balance mood and improve circulation.
For women over 50 it is suggested that you should consume a daily serving of 50mcg (micrograms) of Vitamin D per day (the usual is around 15mcg). This is due to the fact that we synthesise Vitamin D less easily in our skin, and also due to the complicated sequence of metabolic reactions that generate active Vitamin D are less efficient in later life.
The best source of Vitamin D is through sun exposure.
Omega-3
Omega-3 fish oil isn’t really a new kid on the block in terms of nutritional health but is in fact one of the classics that should be on your radar.
The active ingredients in the long-chain omega-3’s are compounds known as EPA (Eicosapentaenoic Acid) and DHA (Docosahexaenoic Acid). A quality supplement that is going to get you great results will contain high levels of both of these active compounds.
Some of the incredible health benefits of omega-3 is that is promotes healthy blood flow and improved circulation, enhanced cognitive energy to improve memory and focus, as well as boosting serotonin levels to help elevate mood and positive sense of well-being. Each one is never more essential than midlife for women experiencing menopause.
The most effective source via daily diet includes oily fish such as mackerel, salmon, sardines and herring. If you don’t eat at least 3 portions of this per week, you may need a supplement. The ideal daily dosage is 1gram.
Evening Primrose + Starflower Oil
The active ingredient in both Evening Primrose and Starflower Oil is GLA (gamma linolenic acid), an essential omega-6 long chain fatty acid which works to maintain healthy cells, reduce inflammation and benefit both skin health as well as balancing female hormones.
GLA has been shown to help improve the hydration, softness, luminosity and elasticity of your skin. It is particularly helpful for reducing itching, flaking, eczema, rosacea and dryness, which often occurs after menopause.
One study showed how women over 50 enjoyed a 20% improvement in skin moisture, smoothness, elasticity and firmness compared with a placebo when taking a daily dose of 3 grams of Evening Primrose Oil. Other noted benefits include the reduction of age-related mottling and age-spots.
Probiotic + Prebiotic
When your gut health is out of balance you are likely to experience all sorts of health anomalies such as weakened immune system, inflammation in the body, stomach disorders, and low mood. Imbalances in your gut microbiome are responsible for a variety of conditions including IBS, ulcerative colitis, inflammatory arthritis, weight gain and depression.
The gut flora and fauna consists of hundreds of trillion bacteria belonging to up to thousands of different species that affect immune cells in the gut wall lining, as well as affecting many other body and brain systems.
A reduction in healthy probiotic bacteria, and an over abundance of their less beneficial relatives is common, especially midlife. The most effective way to maintain a healthy balance of good microbiome is to follow a diet rich with vegetables, fish and olive oil which can increase your level of healthy probiotic bacteria by almost 10%.
If your diet doesn’t hack it, then taking a daily probiotic will also replenish those that are regularly flushed away. A probiotic supported by a prebiotic will yield stronger results.
Vitamin C
Data reveals that one out of 2 women fall short on their Vitamin C RDA when relying on diet alone. The recommended intake of Vitamin C for women over 50 is approximately 75-80 mg.
Vitamin C acts as an antioxidant providing the body from oxidative damage and slowing down the signs of aging. It also is required to help boost collagen levels which in turn, helps minimise premature aging, fine lines and wrinkles.
Vitamin C is also essential for strengthening the immune system to combat common colds, viruses and infections as well as to improve energy levels to combat exhaustion and fatigue.
Changing your diet can also increase Vitamin C intake by eating more fruit and veg ladened with this important vitamin. Consuming just five varied servings of fruits and vegetables a day can provide more than 200mg of Vitamin C.
Some Vitamin C rich foods include citrus fruits, tomatoes, potatoes, red and green peppers, kiwifruit, broccoli, strawberries, Brussels sprouts, and cantaloupe melon.
Magnesium
Often lacking in our diets, Magnesium is a key important mineral that is essential for long-term health and positive well-being. Magnesium is responsible for the movement of ions in and out of cells, and is needed to relax muscles to ensure cardiovascular health is maintained as well as support healthy cognitive energy.
A lack of magnesium contributes to muscle fatigue, cramping, restless legs and insomnia, as well as constipation.
Good food sources of magnesium vary from animals to plant food sources. These include dark green, leafy vegetables such as cruciferous veggies like spinach, kale, broccoli as well as avocados, bananas, and apricots, and whole grains.
It is advised to aim for 320-375 mg per day with a warning that the maximum ‘safe level’ from supplements is 400mg per day as over consumption can cause a laxative effect.
Alternative methods of enjoying the benefits of magnesium are to use oil on the skin (especially if you are sensitive) from which some will be absorbed to by-pass the gut. Otherwise, magnesium tablets may be taken at night to help promote sleep, and regulate bowel habits.
Calcium
Calcium is synonymous with bone health and helps to protect against brittle bones also known as osteoporosis. It is advised over the entire course of your life to ensure that you consume enough calcium but it is particularly important for women once they have turned 50. Declining levels of estrogen affect the cells which build bone, so supplementation is commonly necessary.
We should aim to take 800mg of calcium per day.
One of the easiest ways to consume calcium is drinking milk. However, you would need to consume a pint per day which is both calorific and often not suitable for people who may be allergic to dairy. This is when you should consider a daily supplement.
The Take Home: Supplements for Women Over 50
Whatever your health needs, do your homework and make sure that you are not only getting what your body needs but that you are using the very best quality supplement, in the correct dosage to optimise your health and wellbeing.
When it comes to your health, do not cut any corners.
The doctor of the future will no longer treat the human frame with drugs, but rather will cure and prevent disease with nutrition. Thomas Edison.
______________________________________________________________________________________________________________________________
DISCLAIMER: MY WEBSITE DOES NOT PROVIDE MEDICAL ADVICE
The information, including but not limited to, text, graphics, images and other content contained on this website are for informational purposes only. No material on this site is intended to be a substitute for professional medical advice, diagnosis or treatment. Always seek the advice of your doctor with any questions you may have regarding a medical condition or treatment and before undertaking a new health care routine or product, and never disregard professional medical advice or delay in seeking it because of something you have read on this website.