🔗 Share this article

One used to confidently eschew dietary pills. Doctors frequently claimed that if you eat a balanced diet, you’d simply be wasting money down the drain. Studies indicated that people who took daily vitamins didn’t extend their lifespan, and certain even experiencing a slightly higher risk of death. But since I am firmly post youth, the use of supplements has gradually crept up to four a day: vitamin D (by health guidelines), magnesium citrate (to aid rest, muscle relaxation, cognitive health and anxiety; I’m pretty certain it’s helping), lion’s mane mushroom (for cognition; unsure if it’s working), Vitamin B7 (for hair health; similarly not sure) and I am considering including additional should I can afford them. But am I being fooled? Do women really require to begin using pills when they reach middle age?

Factors Why Aging Females May Need Supplements

"We have many causes why we might require supplements with aging," says a specialist women’s health nutritionist. "It isn't extreme, like suddenly we need an IV," she adds. "However with advancing years, the body does not function as well, and there are some nutrients like B12 and calcium which we start to absorb much less effectively as we get older."

Shifting hormones are another valid reason to take supplements, she says, since waning estrogen "affects so many bodily systems, whether that’s our bone health, metabolic rate, cardiovascular disease risk or muscle mass, and we have multiple vitamins that will lower such disease risks." However: "There’s no universal recommendation. Just because you're in perimenopause; you’re going to be deficient in every nutrient."

I'd say to women in menopause: go for dairy products, or perhaps a fermented dairy like kefir, or a enriched milk alternative

Prior to considering any supplements, it's wise to have a sober look at eating habits. "Many maintain poor eating habits, particularly in midlife, when we are the busy generation and our time is limited and we do not always put ourselves first," says the expert. Cultural standards regarding weight and diet frequently promote drastic measures, such as skipping meals for a buzzy green smoothie, or cutting out dairy. "Sometimes popular diets end up leading to you don’t have a well-rounded nutrition."

A further fundamental consideration to master, says a specialist nutritionist, involves eating an adequate quantity of dietary protein: "About 1.6 grams per kilogram of ideal body weight daily, spaced across meals." (Healthy weight referring to what a person would weigh with a body mass index between 18 and 25.) Should you be highly active, up to 2g per kg is beneficial, she says, "alongside strength exercises, two to three weekly, for bone health and maintaining muscle."

Obtaining enough fibre is fundamental as well, she says, "since if you care for your gut, it will support nearly all bodily function, from immunity to mood." It will additionally assist your friendly intestinal bacteria digest and produce more vitamins – a natural supplement factory, so to speak.

Ways to Identify Deficiencies

Our bodies will usually signal when they are lacking what they need. "I think we lose the habit of listening to the body. Many are overwhelmed," observes the expert. "It’s recognizing shifts in health, like experiencing tiredness, weak muscles or thinning hair, all of which may reflect any number of micronutrient deficiencies."

Considering your lifestyle, prescribed drugs and dietary patterns can also provide clues. "If you’re vegan, one may need a supplement with vitamin B12," says the expert. "Or if taking a stomach acid reducer or metformin, they can reduce nutrient uptake." It’s easy unintentionally reduce calcium intake by opting for organic non-dairy milks. "Such products are often unenriched with calcium and iodine," notes the dietitian. "Calcium is essential for bone health. Iodine levels are essential for thyroid function. Therefore, I'd advise women in midlife: opt for dairy, or maybe a cultured dairy such as fermented milk, or choose a enriched milk alternative."

Women can bleed more heavily in the menopausal transition, which could lead to iron deficiency. An additional point the dietitian would ask is whether you have digestive health issues, "such as gluten intolerance or any condition that impacts nutrient absorption."

Significant shortages can usually confirmed with a blood test. "Consult a dietitian, a physician, undergo blood tests performed to check for black-and-white evidence," advises the specialist.

Which Dietary Aids Work?

"The most common nutrient a female may require is vitamin D, which is essential to skeletal strength, immunity, muscle health and even hormonal balance," says the dietitian. Common guidance involves using it during colder months, however if you have more pigmented skin, use strong sunscreen or are covered up outdoors, consider supplementing all year, says the specialist. "A lot of my patients, particularly when body mass index exceeds 30, have low levels. Aim to consume a minimum of 10mcg (400IU) of vitamin D (cholecalciferol works better than D2) – an affordable own-brand is sufficient!"

The expert has had a flurry of questions about magnesium recently. "It's been commonly utilized historically for easing muscles, for those experiencing muscle cramps. Muscle function plays a role in our nerve stimulation, making it involved in neurological health. It’s important for this, cognitive function, and aids in sleep and stress."

The problem commonly observed involves individuals start all these pills simultaneously

The expert purchased some personally – a mix of three types often marketed together. Seems like a simple choice, but the dietitian says you might avoid it with a diet rich in a wholegrain diet plus nuts, avocados and black beans. "I often say: assess your starting point?" says the expert. "What is your current regarding habits? And can you make these changes and observe whether they make any difference? If you want to try it, try it, but are you going to monitor your symptoms?"

"The issue {I