The best vitamins and supplements for women over 50

As women approach their 50s their requirements for nutrients change and health priorities may need to shift towards focusing on bone and heart health, muscle maintenance and supporting hormonal fluctuations. 

Although ageing is inevitable, developing illness doesn’t have to be!

B vitamins

The ability to extract nutrients, such as B12, from the food that you eat may begin to decline with age, which can have an impact on energy levels, mood and cognition. As women enter the menopause, production of oestrogen from the ovaries declines. During this time the adrenal glands (which are responsible for the production of stress hormones) will take over and produce small amounts of oestrogen, which can help to alleviate some of the symptoms associated with menopause. Therefore, once menopause begins the adrenals need to work a bit harder, making stress management of utmost importance! B vitamins are important in supporting the stress response and maintaining energy levels and they also play a role in mood regulation.  

Magnesium

Feelings of depression and anxiety are extremely common through the menopause transition and following menopause, and while there may be several contributing factors, ensuring adequate magnesium levels can play a role in supporting healthy mood balance. Fatigue is a common occurrence around menopause transition, due to changing hormone levels, and is additionally exacerbated by other symptoms such as disrupted sleep, night sweats and blood sugar imbalances. As well as playing a supportive role in these compounding symptoms, magnesium is essential for our bodies to generate energy from food by activating ATP (Adenosine-Triphosphate); which is the main energy required by every cell in the body. 

Nutrients for bone health

Natural changes that occur, such as bone density loss, may increase the need for nutrients such as calcium, magnesium, boron, vitamin D and K2. Lifestyle-wise, you may not think about exercise and maintaining muscle when you think of bone health, but this is essential for not only metabolic health and reducing the risk of chronic disease, but it also plays a role in keeping your bones strong. 

Essential fatty acids

Omega-3 fatty acids can help to support mood and cognition - great news for those experiencing brain fog! Another fatty acid called gamma-linolenic acid (GLA), found in oils such as evening primrose, starflower and blackcurrant seed, may reduce the severity of hot flushes and improve the overall sense of well-being. Lastly, the unique mix of fatty acids and other phytonutrients found in sea buckthorn oil can help in cases of vaginal dryness.

Probiotics

As we age the digestive system becomes less effective at breaking down food and absorbing nutrients, often leading to digestive discomfort. Friendly bacteria can help support the microbiome and keep your gut health in top shape!

How can I support perimenopause and menopause naturally?

Foods rich in plant phytoestrogens are believed to help maintain hormonal balance. Phytoestrogens are plant compounds that resemble the chemical structure of human oestrogen and mimic its action in the body – and this mild oestrogenic effect can help to reduce menopausal symptoms. They are abundant in pulses, seeds, beans and soya; which helps to explain why populations that consume predominantly plant-based diets generally experience lower rates of menopausal symptoms. Alongside this, specific support as you transition through the menopause may be needed. 

Shatavari is an adaptogenic herb that can help the body cope with stress, reduce anxiety and ease menopausal symptoms due to its phytoestrogen content. Another herb to consider is sage, which has mild phytoestrogenic properties and has been found in research to support temperature regulation and reduce the occurrence of night sweats.