Amidst the current supplement craze, you might be eager to explore some options of your own. Certain dietary supplements can provide essential nutrients that your body needs. For instance, vitamin D and calcium play a crucial role in maintaining strong and healthy bones, while omega-3 fatty acids from fish oils are beneficial for individuals dealing with heart disease, as explained by the National Institutes of Health.
However, with the vast array of supplements available, it can be quite challenging to determine which ones are most suitable for your specific needs, especially as you age. But fear not, we’re here to assist. We’ve consulted with experts who will unveil the top supplements recommended for women over the age of 50.
1) Magnesium
First on our list of the best supplements for women over 50 is magnesium. Magnesium plays a pivotal role in various bodily functions, including muscle and nerve function, energy production, and promoting restful sleep. “Fatigue and sleep disturbances are common challenges for many women over 50, so ensuring adequate magnesium intake is important,” explain The Nutrition Twins®, Tammy Lakatos Shames, RD, CDN, CFT, and Lyssie Lakatos, RD, CDN, CFT, to Eat This, Not That!
Research indicates that magnesium supplements can improve sleep quality and reduce the risk of insomnia. “Magnesium activates the parasympathetic nervous system, promoting relaxation, and it also increases GABA, which aids in relaxation and better sleep,” The Nutrition Twins clarify. “Despite magnesium being naturally present in common foods like grains, green vegetables, nuts, and seeds, many people still fall short of their magnesium needs due to soil depletion.” The Twins typically recommend magnesium glycinate for those who struggle with relaxation, as it tends to be gentler on the stomach.
2) Probiotics
Your gut microbiome plays a pivotal role in your overall health, which is why it’s essential to support it as you age. Research has shown that the composition of your gut microbiome can serve as a significant indicator of healthy aging.
“A high-quality probiotic can be beneficial for women over 50 in managing the effects of menopause and perimenopause,” explain The Nutrition Twins. “When menopause leads to a drop in progesterone levels, research indicates that the digestive tract can be negatively impacted. This is one reason why many women in this age group experience symptoms like bloating, gas, digestive problems, and even weight gain. Probiotics can help alleviate these issues, and certain probiotic strains may also target aspects like stress management, bone health, detoxification, and mental well-being—all of which are vital at any age, particularly after reaching 50.”
3) Omega-3s
Omega-3 fatty acids, present in fish oil, fatty fish, and certain eggs, have the potential to enhance blood circulation and combat chronic inflammation, which is linked to conditions such as diabetes, cancer, heart disease, and Alzheimer’s. “A high-quality omega-3 supplement primarily contains DHA and EPA, which promote heart and eye health, as well as brain function. Maintaining sufficient omega-3 levels for brain health is crucial for memory and cognitive function, particularly as you age,” clarify The Nutrition Twins.
While fish oil supplements are generally safe for most individuals, it’s important to note that they can interact with anticoagulants (blood thinners). It’s always a wise decision to consult with your healthcare provider to ensure that introducing a new supplement into your routine is the right choice for you and won’t interfere with any medications you’re currently taking.
4) Calcium
Amy Goodson, MS, RD, CSSD, LD, a board-certified specialist in sports dietetics and the author of The Sports Nutrition Playbook, as well as a member of our Medical Expert Board, highlights the advantages of calcium supplementation for individuals over the age of 50. After menopause, the rate at which your bones are broken down surpasses the rate at which they are built up. This imbalance can potentially lead to osteoporosis, underscoring the importance of adhering to the recommended daily calcium intake.
“For women aged 51 and older, the recommended calcium intake increases to 1,200 mg per day,” Goodson advises. “Those who do not consume at least three servings of low-fat dairy products daily may find benefit in supplementing with calcium citrate.”
5) Vitamin D
In your quest to enhance bone health, vitamin D emerges as another essential nutrient to ensure you get enough of, making it one of the top supplements for women over 50. Additionally, maintaining adequate vitamin D levels is linked to a reduced risk of chronic conditions such as autoimmune diseases, heart disease, and cancer.
“The recommended daily intake for women over 50 falls within the range of 600 to 800 IU, or 15 to 20 mcg,” advises Goodson. “It’s crucial to collaborate with your doctor or healthcare provider to monitor your vitamin D blood levels and prevent deficiency.”