According to the human age nutrition requirements keep changing continuously all the years you live.
In women age of 50 and above nutritional requirements changes and need special attention to food and dietary supplement to fulfill them.
Getting all vitamins and other nutrient from the food is best way while dietary supplements help you to complete nutritional requirement.
Why women Over 50 Have Different Nutrient requirements?
1. Hormonal changes
Hormonal changes are responsible for the different nutritional requirements in different ages. According to research published in osteoporosis international, May 2018, in your 50s you need different nutritional supplements than your 20s and 30s due to the changes after menopause. After menopause estrogen level starts lowering that may lead a greater risk of osteoporosis and fractures.
According to North American menopause society, older people are more prone to have bone loss, night sweats, irregular heartbeat, poor sleep, fatigue and other common symptoms of menopause.
2. Muscle Loss
As age increases, body start losing muscle mass according to Mayo clinic. Loss of muscle slows down the metabolism which further causes weight gain and eventually develop the risk of cardiovascular disease which is the primary cause of death in people over 50 years.
3. Weight Gain
Weight gain is another trait related to menopause. According to a paper presented in June 2017 in menopause review, menopause causes an in increase in belly fat about 32 percent while 44 percent in visceral fat.
This visceral fat harmful causes harm to the body by covering the internal organs, by contributing to insulin resistance, breast cancer and heart disease.
In order to prevent this issues you just need a balanced diet and regular exercise, they may help you to reduce the risk of developing these diseases and also help in reducing the symptoms of decreasing estrogen level.
To overcome issues arises after 50 years especially around your menopause health experts suggests taking multivitamin for women. You can find the vast collection of multivitamin in the market when it comes to choose multivitamin. Keep following consideration in mind.
- Certification and brand: when you go for multivitamin, make sure to check certification from organizations like consumer labs, natural product association and US dietary supplements verification program (USP) and reputed brand.
- Ingredients: ingredients are another aspect you should concern while going for the multivitamin selection. For instance many of the people are allergic to corn or wheat and soy hence it is important to check out the ingredients to prevent any adverse event.
- Expiration date: Ward says “pick products with longest shelf life to get most for your money” so always make sure to have a look of expiration date.
Some essential nutrients required to the people over 50:
1. Vitamin C
The multivitamin you choose should provide you an adequate amount of vitamin C. According to NIH 75 milligrams is recommended dose but higher amounts also considered as safe.
According to a review published in April 2015 in osteoporosis international, high enough dose may increase bone mineral density in postmenopausal people.
2. Calcium and Vitamin D
After menopause calcium and vitamin D absorption decrease which may lead risk of fracture and low levels worsen the symptoms of osteoporosis.
Calcium is essential for the menopausal people as it helps to increase bone density, reduce bone loss and may help protect fractures.
So make sure to choose supplements containing vitamin D and calcium in appropriate amount. People over 50 required 1,200 milligrams of calcium and 600 international units of vitamin D or 15 micrograms according to NIH.
A research published in nutrition reviews in March 2012 has been reported that magnesium deficiency can affect bone health, metabolic syndrome, colon cancer, diabetes heart disease and sudden cardiac death.
People over 50 years recommended 320 mg daily requirement according to national institutes of health (NIH). Liquid form of the magnesium has the highest absorption rate so take liquid forms of magnesium supplements such as magnesium citrate, aspartate, chloride and lactate.
4. Vitamin B12
Vitamin B12 helps in brain function and producing red blood cells. As people ages, the absorption for vitamins decreases so according to NIH, people should choose multivitamin that provide vitamin B12. B12 can be taken from milk, cereal, chicken, eggs, and meat. According to NIH 2.4 micrograms of vitamin B12 required daily for the people AFAB and 14 and older. Older people need to consume fortified supplements.
Some recommendation of multivitamin for women for various purposes discussed below:
For overall health
For overall health Bayer One A Day Women’s 50+ is best recommended option according to a report from consumer lab (organization that independently tests health and nutrition products) in august 2020.
According to a report, this multivitamin contains 1,000 IU of vitamin D and some magnesium although this multivitamin does not contain recommended daily value.
You just need to take this supplement once in a day.
Best multivitamin with Probiotic
There are a range of multivitamins available if you are trying to choose multivitamin good for your gut health. Garden of Life Multivitamin for Women 50 & Over contains probiotic is good option as it contains vitamins A, B complex, C ,D,E,K and K2.
When you choose multivitamin, make sure to take a look at ingredients and supplements should be iron free because after menopause supplementing iron is not necessary unless health experts recommends you to take them.
Ward says, “I take Centrum Silver because I trust it and because it has no iron” .She says “Prior to menopause, iron is more essential because “nearly all iron is lost from the body in your monthly period”.
Centrum silver has calcium and vitamin D and has advantageous as this does not contain any gluten.
The best source of magnesium is the women’s multi 50+ comprehensive daily multi-vitamins as it contains 180 milligrams or 43 percent DV. This also contains vitamin B12 good for health as Tina Marinaccio, RD, CPT says “B12 protects against irreversible nerve damage called neuropathy”.
Gummy forms of multivitamins mostly preferred over pills as pills are difficult to swallow. But they are avoided as they tend to contain some ingredients such as sweeteners, gelatin and cornstarch.
But smarty pants women’s masters 50+ multivitamin is good option when it comes to choose gummy. According to Consumerlab this brand “seems to have figured out how to do it right”.
This multivitamin for women contains various nutrients including beta-carotene, vitamins K, B6, B12 and D3.