The Essential Elements of Vitamins for Women Over 50

Growing older might be difficult, but it doesn't have to be if you take care of yourself. When it comes to dietary requirements for women over the age of 50, some nutrients have greater daily recommended intakes than others.

Caloric requirements decrease as we age, owing to muscle tissue loss. Fat burns less calories than muscle. Less physical exercise reduces your calorie requirements even more.

As calorie requirements decrease, so do recommended intakes for some vitamins and minerals. Here are the essential elements that women can obtain from food, multivitamins, and other dietary supplements as needed to feel their best.

50+? What You Need Right Now

1. The Mineral Calcium

Menopause is characterized by the loss of estrogen, a hormone that aids the body's absorption of calcium from foods and dietary supplements and aids in the retention of calcium in your bones to strengthen them.

Experts recommend increasing daily calcium intake from 1,000 milligrams to 1,200 milligrams after the age of 50 to help decrease the pace of bone loss that can lead to osteoporosis—roughly the equal of four eight-ounce glasses of milk or other dairy items.

Many women may not take enough calcium before the age of 50, and they may not satisfy the increasing requirements after that age.

2. Iron

Iron is required for red blood cells to make adequate hemoglobin, the protein that allows red blood cells to transport oxygen throughout the body. Bleeding causes iron loss, and iron insufficiency affects many women during their reproductive years.

Iron deficiency is unusual in postmenopausal women, owing to the cessation of monthly periods and hence iron losses. Suggested iron intake drops by more than half following menopause, which occurs in many women around the age of 51.

Iron can be found in meat, chicken, fish, and fortified grains.

3. Vitamin D

You don't need more or less vitamin D after the age of 50, but it's worth discussing because many people don't get the recommended amount at any age. Vitamin D promotes calcium absorption and, like calcium, helps prevent bone loss and fracture risk. Vitamin D may also play a role in heart health, which is becoming more important as you get older.

This nutrient is found in high concentrations in fatty fish and fortified foods such as orange juice and milk. To achieve your daily requirements, though, you would need around six eight-ounce glasses of vitamin-D-added milk or juice. As a result, many women must supplement their diets with vitamin D to attain the necessary levels.

4. B6 vitamin

Vitamin B6 may not get much attention, but it is essential for heart health, energy production, and nervous system support. Vitamin B6 needs to be increased after the age of 50, and some research suggest that older adults may require more than the current suggested doses.

Animal foods, such as meat, chicken, and fish, are high in vitamin B6, and many breakfast cereals have additional vitamin B6. You may not be getting enough vitamin B6 if you avoid or eat little amounts of vitamin B6-rich foods.

5. B12 vitamin

Vitamin B12 is required for the production of red blood cells, the formation of DNA, and correct digestion, among other things. Age has no effect on vitamin B12 requirements, however it does influence the sort of vitamin B12 you should ingest.

After the age of 50, between 10% to 30% of people absorb less naturally occurring vitamin B12 from foods such as meat, milk, and eggs. This is because the body creates less stomach acid, which is required for vitamin B12 absorption in its natural form. Without stomach acid, synthetic vitamin B12, such as that found in fortified meals and dietary supplements, can be absorbed.

If it’s difficult to meet all the changing requirements, multivitamins and supplements are there for extra help, but look to your diet as your primary source for essential vitamins and minerals