Vitamins and minerals could be compared to an army that help you fight off ailments related to aging. How do you equip and build this anti-aging army? You do it by eating a well-rounded, healthy diet. Of course, it’s important for everyone to eat well and be well. But around the age of 40, the body no longer works like it did in your 20s or 30s. Muscle mass may begin to deteriorate, and you begin to be more likely to put on weight. Menopause may begin soon and the risk of developing chronic diseases like heart disease, diabetes, or cancer increases. Women in their 40s need to develop a new battle plan.
One of the best solutions is to consume enough of the right vitamins, minerals, and other nutrients. Most can be obtained by making healthy eating choices, but supplements can fill in gaps, especially for those who avoid whole food groups like carbs, meat, or dairy products. What vitamins are essential for 40-year old females?
Vitamins Women in their 40s Need
You may have noticed you are tired more often and that your joints hurt more than they used to. Perhaps you’ve noticed more creases around your eyes and mouth. It’s a good time to consider adding supplements to regular healthy meals. Because of bodily changes, women in their 40s can face numerous physical challenges. You may experience decreased libido, fragile bones, or a slower metabolism. Supplements can help you fight off signs of age and help you stay fit. Here’s a look at the vitamins you want in supplements and in your diet.
Vitamins for Metabolism and Increased Energy
Women often notice it’s more difficult to maintain their weight once they turn 40. This is because their metabolism slows down. Maintaining a healthy weight continues to be important since obesity and overweight women are more likely to develop other health problems like type-2 diabetes, heart disease, and some cancers. Staying active and eating healthy portion-controlled meals can help.
Some vitamins also play a role in your metabolism. All the B vitamins help your body use food for energy. If you don’t get enough of any of the B vitamins (folate, pantothenic acid, niacin, biotin, riboflavin, thiamin, B12, and B6) it can make your feel sluggish. As you age, your body doesn’t absorb B12 as efficiently. Also, a vegetarian or vegan diet puts you at a higher risk of a having a deficiency. If you are not getting enough B12, only found in animal sources, you may have symptoms like:
- Swollen or sore tongue
- Poor memory
- Difficulty thinking clearly
- Numb or tingling extremities
- Poor balance
It is recommended for women to get 2.4 milligrams of B12 daily. You can get B12 from animal-based foods like tuna, beef, cheese, milk, salmon, trout, clams, and beef liver. It is used to fortify some foods like cereals. Make sure your supplement contains this important vitamin.
Vitamins for a Healthy Heart
The leading cause of death for women in the US is heart disease. Getting adequate amounts of vitamin D may be a crucial factor in preventing heart disease. Vitamin D also helps to regulate more than 200 genes in the body since it acts like a hormone. Vitamin D can help prevent abnormal cells in the breasts and colon which can help prevent cancer. Your body will automatically synthesize vitamin D when you come into direct contact with the sun’s UVB rays. Since people spend more time at a desk indoors and use more sunscreen to protect their skin, it’s important to get it through the diet. However, it’s not found in a wide variety of foods. Your body needs 600 IU per day. Dietary sources of Vitamin D include tuna and salmon. Some cereals, milk, and milk products are fortified with it. Most people benefit from taking a supplement of vitamin D.
Vitamins to Strengthen Your Bones
Vitamin D is also crucial for the 40-year-old female since it helps prevent osteoporosis. Women are susceptible to this bone disease because in their forties estrogen levels in the body start to decrease. Estrogen helps protect the bones, and when levels are low, it can lead to bone loss. The mineral calcium also helps support the function and structure of the bones and teeth. The body breaks down calcium stores to create new bone. If the body doesn’t have enough calcium built up, it can lead to bone loss. Without adequate amounts of vitamin D, the bones can become brittle, misshape, and thin. It is recommended that women 40+ take 1,000 milligrams of calcium with vitamin D. Calcium is in dairy products, fish with bones, and fortified foods.
Vitamins Needed for Your Hair and Skin
As you age, your skin and hair will begin to change. You may have noticed some changes in your 20s and 30s. Once you reach your 40s, the changes may be more noticeable. If you are deficient in nutrients, your skin may appear pale and dry, and you may notice hair loss. Vitamins and minerals are essential for cellular turnover which directly affects hair and skin. Vitamin D and iron deficiencies have been linked to hair loss. Vitamin C is also important since it helps the body better absorb iron. Since vitamin C helps synthesize collagen, it is essential for skin health as you age. It is recommended that you get at least 75 milligrams of vitamin C each day. You can get it from eating broccoli, citrus fruits, peppers, Brussels sprouts, and strawberries.
Vitamins for Women Over 40
Females who are 40 or older need to make sure they consume all the essential vitamins and minerals. Eating a well-rounded diet will help ensure you get all the vitamins like magnesium, omega-3 fatty acids, the B vitamins, iron, and more. Taking a well-balanced daily supplement pack available from Envura Health can be a great way to make sure you get all the vitamins you need and in their proper dosages. Click below to find out more about the vitamins we have chosen to specifically support the health needs of women 40 plus.