8 Vital vitamins and supplements for women in their 30s, 40s and 50s.
Nimedhealth.com.ng have been doing a bit of research into best vitamins and supplements for women in their 30s, 40s, 50s. Here’s what I found:
1. Folic acid(folate or vitamin B9): it supports brain health and cell reproduction, enhances verbal fluency and memory, and is believed to enhance one’s mood.Pregnant women should take at least 400 micrograms (mcg) of folic acid each day. It can help prevent problems with your baby’s brain and spine. Ask your doctor if you need more than 400 mcg.
It’s best to start taking folic acid before you get pregnant. You can get folic acid from taking a prenatal vitamin. You should take this every day. Don’t take other vitamins or supplements without your doctor’s approval.
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2. Iron: this is an essential supplement for women. Iron deficiency isn’t a joke – women lose significant amount of iron during their menstrual flow monthly.
3. Fish oil: contains healthy omega-3 fatty acids, is a great supplement to support overall health, heart and brain health, both of which are essential for maintaining well-being beyond the 30s.
4. Antioxidants: Vitamin C & E are powerful antioxidants and support healthy skin from the inside out.
5. Vitamin B Complex: A vitamin B-complex is made up of 8 vitamins — thiamine (B1), riboflavin (B2), niacin (B3), pantothenic acid (B5), vitamin B6, biotin (B7), vitamin B12, and folic acid.
6. Vitamin D: known as the sunshine vitamin because we can generally make it from exposure to sunlight.
7. Calcium: Calcium is important for bone health. Our muscles and nerves also need calcium to function optimally. Calcium is an important mineral which is required for the strength of bones and teeth. It also conducts nerve impulse. Helps in clotting of blood.
Deficiency of Calcium may cause
● Muscle spasm
● Osteoporosis
● Hormone disruption
● High Blood Pressure
● Abnormal Blood Clotting
● Fatigue
● Memory loss
● Depression
● Tooth decay
From what nimedhealth.com.ng found out, the recommended daily allowance (RDA) for adults age 19-50 is 1000 mg. That number increases to 1200 mg for women beginning at age 51 and for men beginning at age 71. Contrary to popular belief, you do not need dairy milk to obtain calcium.
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8. Magnesium: play a role in calcium absorption and bone health. It is used by every cell in your body and plays a role in hundreds of processes, making it a truly vital nutrient for wellness.
❇️Women have slightly different nutritional needs than men, and these needs can change during the various stages of a woman’s life.
☝🏾Not sure how to go about all these plenty names? Speak to your doctor and ask them to recommend a multivitamin for you. One that suit your needs.
Sources:
Original article of www.nimedhealth.com.ng
Dr Udomoh
Dr. Christiana Stephen
