Best Vitamins for Women Over 50

As we age our body has an increasingly higher demand for certain key vitamins. This is especially true for women over 50. A woman's body changes over the course of her lifetime. After the child bearing years are over there is a higher demand for certain herbs, minerals and other nutrients. A middle aged woman needs more minerals and calcium than she did when she was younger. Taking vitamin supplements in addition to eating nutrient dense foods is a great way to take care of the body's needs.

Calcium and Magnesium

Calcium and magnesium are two very important vitamins for women over 50. Calcium works best when it is combined with magnesium and women need 500 to 1000 mg per day for optimal nutrition. Taking calcium supplements can help to prevent osteoporosis, which is a crippling bone disease that we become more susceptible to with age. Men are also affected by this disease, but more cases are seen with women.

Vitamin D

Vitamin D is also essential for women over 50. Vitamin D helps to increase the body's ability to absorb calcium. Vitamin D is also a wonderful anti-aging vitamin because it fights free radical damage and improves cell health. Free radical damage is the body's response to toxins, pollution and other lifestyle factors. Vitamins especially vitamins A, C, E, and D help to protect the body against free radical damage.

Vitamin C

As women age their immune functions begin to gradually decline. This is why it is so vital to keep our immune systems in tip top shape. A good daily dose of vitamin C is 1000 mg. During the winter months when cold and flu season peak taking 3000 mg of vitamin C is optimal. Fruits such as strawberries and oranges contain high levels of vitamin C. However a green pepper contains as much vitamin C as 5 oranges, so eat your vegetables too.

Iron

Iron is important for women who are menstruating, but this vitamin is also very important for women over 50. As we age our body still needs iron in order to help maintain muscle strength and mobility. Most women over fifty need 15 mg of iron per day. Lean meats and beans also contain high levels of iron.

B-vitamins

B-vitamins are very important for women in their fifties. We tend to feel more tired as we pass up our 30's and 40's. B-vitamins help to improve nervous system function which combats tiredness and stress. A dosage is 50 mg or more of each B-vitamin. You can take the B-vitamins in a combination B-complex formula.

Omega 3 Fatty Acids

Omega 3 fatty acids are essential for women over 50. These essential fats protect cells from damage in addition to reducing inflammation within the body. Good fats lubricate the cells, and joints, making the body more limber. Omega 3 fats also help to maintain a healthy heart, brain. The omega 3 fats also so wonders for the complexion, slowing down the aging process and adding a healthy glow to the skin.

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