🔗 Share this article

I once would proudly eschew health supplements. Medical professionals frequently claimed that if you maintain a balanced diet, you’d only be flushing cash down the drain. Studies indicated that people who used daily vitamins did not extend their lifespan, with some even experiencing a 4% increased risk of death. Yet now that I am firmly past youth, my supplement intake has gradually increased to four daily: vitamin D (as recommended), magnesium (for rest, muscle relaxation, cognitive health and stress; I’m fairly sure it helps), hericium erinaceus (to support memory; no idea whether it works), Vitamin B7 (to strengthen hair; similarly uncertain) and I’m considering including more should I can afford them. But am I being fooled? Should females actually need to begin using pills when they hit midlife?

Factors That Aging Females Might Need Additional Nutrients

"We have many causes that one may need supplements with aging," says an expert female wellness nutritionist. "It’s not drastic, like suddenly we need an IV," she adds. "But as we age, the body doesn’t function as efficiently, and there are some nutrients like vitamin B12 and calcium that we begin to absorb much less effectively as we get older."

Hormonal changes are another justifiable cause to use additional nutrients, she notes, because waning estrogen "impacts so many parts of the body, whether that’s bone density, our metabolism, heart health risks or muscle preservation, and there are multiple vitamins which can help reduce such disease risks." That said: "There’s no universal recommendation. Just because you're in perimenopause; you’re going to be lacking in all these things."

I'd advise menopausal women: choose dairy, or maybe a fermented dairy like kefir, or a enriched plant-based milk

Before considering any supplements, it's wise to have a sober look at dietary patterns. "Many have unhealthy dietary patterns, particularly in midlife, when we’re the busy generation and our time is not our own and we don’t always prioritize our health," says the expert. Social ideals regarding weight and nutrition often promote drastic measures, like ditching meals for a trendy vegetable drink, or cutting out milk products. "Sometimes popular diets result in meaning you don’t have a balanced diet."

A further fundamental factor to master, states an expert dietitian, involves consuming an adequate quantity of protein: "Approximately 1.6 grams per kilo of healthy weight a day, distributed across meals." (Healthy weight meaning the weight would weigh with a BMI of 18 and 25.) Should you be highly active, as much as 2g per kg is good, she says, "combined with strength exercises, two to three weekly, for skeletal strength and maintaining muscle."

Obtaining enough fiber is fundamental as well, she says, "since should you care for your gut, it will aid almost every single bodily function, from immunity to emotional well-being." It will also assist your friendly gut microbes break down and generate more nutrients – a natural supplement factory, so to speak.

Ways to Spot Deficiencies

Our bodies typically tell us if they’re not getting what they need. "I think people often neglect the skill of paying attention to the body. Many are overwhelmed," says the expert. "It’s recognizing when things change, such as experiencing tiredness, weak muscles or thinning hair, all of which may indicate any number of micronutrient deficiencies."

Considering your lifestyle, prescribed drugs and dietary patterns may also offer insights. "If you’re following a plant-based diet, one may require a supplement of B12," says the expert. "Alternatively, if taking a stomach acid reducer or metformin, these can impair nutrient uptake." It’s easy to inadvertently reduce calcium intake by switching to organic plant-based milks. "These are often unenriched with calcium and dietary iodine," notes the dietitian. "Calcium is essential for strong bones. Iodine are crucial for thyroid function. Therefore, I'd advise women in midlife: go for dairy, or perhaps a cultured dairy such as fermented milk, or choose a enriched plant-based milk."

Women may experience heavier bleeding during the menopausal transition, potentially lead to low iron. An additional point the expert would ask involves one has digestive health issues, "like coeliac disease or any condition that impacts absorption of nutrients."

Significant shortages are typically be verified through blood work. "See a nutrition expert, a doctor, get some lab tests performed to check for black-and-white evidence," says the professional.

What Supplements Are Effective?

"The primary nutrient a female may require is Vitamin D, a vitamin essential to skeletal strength, immunity, muscle health and including your hormones," explains the expert. Common guidance involves take it during colder months, however if you have darker skin, use strong sunscreen or are covered up outdoors, think about taking it all year, says the specialist. "Many my patients, particularly when body mass index is above 30, have low levels. Aim to take a minimum of 10 micrograms (400IU) of vitamin D (cholecalciferol works better than D2) – an affordable own-brand is sufficient!"

The dietitian has had a surge in questions about magnesium recently. "It's been used a lot historically for easing muscles, for those experiencing muscle cramps. Muscle health plays a role in our nerve stimulation, so it’s involved in our nervous system. It’s important for that, cognitive function, and aids in rest and stress."

The issue I often see is people start all these supplements at the same time

The expert bought a product for herself – containing several forms often marketed in combination. Seems like a no-brainer, but the specialist says you might not need it if you eat whole grains along with nuts, avocados and black beans. "I often say: what’s your baseline?" says the professional. "Where are we at regarding habits? And can you adjust your diet and observe whether it makes a change? Should you wish to test it, try it, but will you track your symptoms?"

"The issue {I