The Facts About Vitamin Supplements: Ought Middle-Aged Women Begin Using These – And If So?

One used to confidently eschew health supplements. Doctors frequently claimed that if you eat a healthy diet, you’d only be wasting money down the loo. Research showed that people who used multivitamins didn’t live longer, and certain even experiencing a 4% increased mortality risk. Yet since I’m firmly past youth, the use of supplements has slowly increased to four daily: vitamin D (as recommended), magnesium citrate (to aid rest, muscle relaxation, brain function and anxiety; I’m pretty certain it’s helping), hericium erinaceus (for cognition; unsure if it’s working), Vitamin B7 (to strengthen hair; similarly not sure) and I am considering including more if budget allows. Am I really a total sucker? Do women actually need to begin using pills as they reach midlife?

Factors That Aging Females May Require Additional Nutrients

"We have many reasons why one may need supplements as we age," says an expert women’s health dietitian. "It’s not extreme, like suddenly we require a drip," she states. "But with advancing years, our body doesn’t function as efficiently, and there are certain vitamins such as vitamin B12 and dietary calcium which we begin to take in far less effectively with age."

Shifting hormones represent a valid reason to take supplements, she says, since waning estrogen "impacts numerous bodily systems, whether that’s our bone health, our metabolism, heart health risks or muscle mass, and we have multiple vitamins which can help reduce such health risks." However: "There’s no blanket rule. You’re entering the menopausal transition; it doesn't mean you'll be deficient in every nutrient."

I'd advise menopausal women: choose dairy products, or maybe a fermented dairy like yogurt drinks, or a enriched milk alternative

Before thinking about dietary pills, it’s best to take a cold, hard look at eating habits. "We might have unhealthy dietary patterns, particularly in midlife, when we’re that sandwich generation and our time is not our own and we don’t consistently prioritize our health," notes the expert. Cultural standards regarding body size and nutrition often promote drastic measures, like ditching meals for a buzzy vegetable drink, or eliminating dairy. "At times fad diets result in leading to you don’t have a balanced diet."

A further fundamental factor to master, states a specialist dietitian, involves consuming an adequate amount of dietary protein: "Approximately 1.6g per kilogram of ideal body weight daily, distributed across meals." (Ideal body weight meaning the weight would weigh with a body mass index of 18 and 25.) Should you be really active, up to 2 grams per kilogram is good, she adds, "combined with strength exercises, 2-3 weekly, for bone health and maintaining muscle."

Getting enough fibre is fundamental too, she says, "since if you look after digestive health, it will aid almost every single body functions, including immune health to mood." This will additionally help your friendly intestinal bacteria digest and produce additional nutrients – a natural supplement factory, if you will.

How to Spot Nutrient Shortages

Our bodies will usually signal when they are not getting essential nutrients. "In my view people often neglect the habit of listening to the body. We’re overwhelmed," says the expert. "It’s noticing shifts in health, like if you’ve got fatigue, muscle weakness or thinning hair, which could reflect any number of vitamin shortages."

Looking at your lifestyle, medications and dietary patterns may also offer insights. "If you’re vegan, you might require a additional source of B12," explains the nutritionist. "Alternatively, if taking a proton pump inhibitor or metformin, these can impair nutrient uptake." It’s easy to inadvertently lower calcium intake by opting for natural non-dairy milks. "These are not fortified with calcium and iodine," says the specialist. "Calcium is vital for strong bones. Iodine are crucial for thyroid health. Therefore, I'd advise women in midlife: opt for dairy, or perhaps a cultured dairy like fermented milk, or go for a enriched milk alternative."

Women may experience heavier bleeding in perimenopause, which could cause iron deficiency. Another question the dietitian suggests involves you have digestive health issues, "like gluten intolerance or anything affecting nutrient absorption."

Serious deficiencies can usually be verified with a blood test. "Consult a nutrition expert, a physician, get some lab tests performed to look for clear evidence," advises the professional.

Which Supplements Work?

"The primary nutrient a female would need is vitamin D, which is crucial to bone health, immunity, muscles and even your hormones," says the dietitian. General advice involves take it during autumn and winter, but if you have darker skin, use strong sunscreen or wear covering clothing outdoors, think about supplementing all year, suggests the specialist. "Many individuals, particularly when body mass index is above 30, have low levels. Aim to consume a minimum of 10 micrograms (400IU) of Vitamin D3 (cholecalciferol works better than D2) – a supermarket own-brand is sufficient!"

The dietitian has had a surge in questions regarding magnesium recently. "It's been used a lot historically for muscle relaxation, for those experiencing cramps. Muscle function is important in nerve signaling, so it’s part of neurological health. It's crucial for this, brain health, and aids in sleep and stress."

The issue I often see involves individuals start all these pills at the same time

The expert purchased a product for herself – containing three types commonly sold in combination. Seems like a no-brainer, but the specialist says one may avoid it if you eat a wholegrain diet along with seeds, avocados and legumes. "I often say: assess your starting point?" asks the professional. "What is your current with our lifestyle? Is it possible to adjust your diet and see if they make a change? Should you wish to try it, do so, but are you going to monitor your symptoms?"

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