Millions of women over 40 take multivitamins for better health. But some experts believe that as long as you stick to a healthy balanced diet, exercise, and strive to be healthy overall, most women will be fine. So you end up wondering if spending on vitamins for women over 40 is an insurance policy you can’t afford to miss or just another fad you just can forget about.
Taking mineral or vitamin supplements for women over 40 is the foundation of a smart, healthy regimen. While dietary supplements cannot and must not replace a healthy, balanced diet, it is fact that many people do not get enough nutrients from their diet. In fact, there will always be people who are deficient in one or more nutrients, who have special nutritional needs, and even medical needs that require them of specific nutrients so their body can stay strong.
One of the reasons why women over 40 need supplements specifically formulated for their needs is that the nutrients in their food do get lost long before it reaches our plate: Everything from poor methods of transportation to storage to cooking. Plus, your busy lifestyle also mean that you don’t really have the luxury of time to leisurely and mindfully prepare meals that will provide you with the right mix of nutrients.
Shopping for supplements for women over 40 requires women to know exactly what it is that they need. By knowing what your health goals are, you are helping your GP or nutritionist determine what it is your body needs in order to function at its best. But how would you know if what you are buying is really the good one? A good rule of thumb is to simply read the label. The best multivitamin for women over 40 has in it 100 percent of the Daily Value for the most important or essential nutrients and vitamins. Check if the label has the letters USP printed on it, which stands for United States Pharmacopeia, guaranteeing that what you will be buy has passed widely recognized standards for dietary supplements and food ingredients. When shopping for your multis, it is important that each tablet should contain all these essential nutrients.
One of the reasons why women over 40 need supplements specifically formulated for their needs is that the nutrients in their food do get lost long before it reaches our plate: Everything from poor methods of transportation to storage to cooking. Plus, your busy lifestyle also mean that you don’t really have the luxury of time to leisurely and mindfully prepare meals that will provide you with the right mix of nutrients.
Shopping for supplements for women over 40 requires women to know exactly what it is that they need. By knowing what your health goals are, you are helping your GP or nutritionist determine what it is your body needs in order to function at its best. But how would you know if what you are buying is really the good one? A good rule of thumb is to simply read the label. The best multivitamin for women over 40 has in it 100 percent of the Daily Value for the most important or essential nutrients and vitamins. Check if the label has the letters USP printed on it, which stands for United States Pharmacopeia, guaranteeing that what you will be buy has passed widely recognized standards for dietary supplements and food ingredients. When shopping for your multis, it is important that each tablet should contain all these essential nutrients.
Vitamin A
The key to a healthy immune system, good vision, and healthy cell regeneration, vitamin A is recommended for women over 40 for the following: To help their eyes adjust to dim lights, maintain the healthy composition and function of epithelial cells, and strengthen their immunity.
Though most people do get enough of vitamin A from their diet, especially those that include eggs, liver, whole milk, and cereals, it is important that women over 40 take up to 5,000 international units (IU) of vitamin A every day to help their body adjust from aging process.
Vitamin B6
A part of the vitamin B complex group, vitamin B6 benefits women over 40 by helping our body help make healthy red blood cells, produce insulin, and maintain a strong, resilient immune system. Limit your intake of vitamin B6 to 2 milligrams a day.
Vitamin D
The key to a healthy immune system, good vision, and healthy cell regeneration, vitamin A is recommended for women over 40 for the following: To help their eyes adjust to dim lights, maintain the healthy composition and function of epithelial cells, and strengthen their immunity.
Though most people do get enough of vitamin A from their diet, especially those that include eggs, liver, whole milk, and cereals, it is important that women over 40 take up to 5,000 international units (IU) of vitamin A every day to help their body adjust from aging process.
Vitamin B6
A part of the vitamin B complex group, vitamin B6 benefits women over 40 by helping our body help make healthy red blood cells, produce insulin, and maintain a strong, resilient immune system. Limit your intake of vitamin B6 to 2 milligrams a day.
Vitamin D
The 2007 study on the use of vitamin D reported that people taking vitamin D daily is 7 percent less likely to die than those who didn’t. In 2008, one of the biggest studies on the benefit of vitamin reported that women with low vitamin D developed breast cancer and has higher chance of dying from the said disease than women who regularly take their vitamin D. So what exactly does vitamin D do? Aside from promoting bone growth and help in the proper absorption of calcium, vitamin D is also used to complement treatments for autism, cancer, depression, chronic pain, autoimmune disease, heart disease, diabetes, high bloodpressure, neuromuscular disease, flu, and, of course, osteoporosis.
Aside from thirty minutes of sun exposure (be sure to schedule your morning walk before 9AM to protect your skin), it is important that you look for supplements for women over 40 that contains 200 IU of vitamin D to supplement the amount of this essential vitamin you get from your diet.
Folic Acid
A type of B vitamin, folic acid or folate is essential for healthy metabolism and cell growth. Folic acid is also used to treat heart disease, chronic fatigue syndrome, depression, Alzheimer’s disease, and cancer.
Aside from thirty minutes of sun exposure (be sure to schedule your morning walk before 9AM to protect your skin), it is important that you look for supplements for women over 40 that contains 200 IU of vitamin D to supplement the amount of this essential vitamin you get from your diet.
Folic Acid
A type of B vitamin, folic acid or folate is essential for healthy metabolism and cell growth. Folic acid is also used to treat heart disease, chronic fatigue syndrome, depression, Alzheimer’s disease, and cancer.
Limit your dose of folic acid to 400 micrograms a day.
Chromium
While the main function of chromium in our body is to help maintain a healthy glucose level and improve the body’s sensitivity to insulin, many people take chromium supplements for its effects on heart disease, cholesterol, Parkinson’s disease, psychological disorders, and other conditions. If you are trying to lose weight, you may want to ask your doctor about taking a chromium supplement to trigger weight loss and even build muscle.
For women over 40, limit your intake of chromium to 120 micrograms a day.
Copper
Copper is essentially involved in many biochemical reactions in our body, particularly in the human cells. One of the main components of multiple enzymes, copper functions to regulate gene expression, is involved in our skin’s tissue formation, and helps in the proper absorption of iron in our body. Copper is also recommended in the prevention of age-related macular degeneration, Alzheimer’s disease, cardiovascular disease, and even cancer.
The recommended allowance for chromium is 900 micrograms for adults.
Iron
Considered as one of, if not, the most important minerals for a healthy life, iron plays an important role in oxygen transportation and metabolism. Iron, as we all know, is used to treat anemia caused by kidney disease, chemotherapy, pregnancy, and, of course, heavy menstrual period.
Though iron deficiency is the largest international nutritional disorder we face today, it is important that you ask your doctor if you really need iron supplements before you take them. And since most women over 40, especially those that experience perimenopause symptoms, have heavy periods, look for a multi that contains 18 milligrams of iron per tablet. On regular days, you may want to take multis that come in low- or no-iron formulas.
For heavy periods, increase your iron intake to 18 milligrams a day. Otherwise, stick to low- or no-iron multis.
Magnesium
A mineral crucial to many of the body’s function, magnesium helps women over 40 by encouraging the body to produce healthy levels of protein to maintain cells found in both muscles and nerves. Magnesium also helps in strengthening the immune system and maintaining normal blood pressure.
The Recommended Dietary Allowance for women 31 years and up is 320 milligrams a day. Most multis have only 100 milligrams per tablet; consult with your pharmacist or doctor on how you can meet the recommended dose for magnesium every day.
Selenium
The role of selenium in cancer prevention brought this mineral to the attention of leading oncologists and health experts. A mineral that has antioxidant properties, selenium is important for women over 40 because it works well with vitamin E in protecting cells from free radicals and unstable oxygen molecules.
The recommended dose of selenium for women over 40 is 70 micrograms a day. Most multivitamins you can find today offer less; look for brands that have a minimum of 10 micrograms.
Zinc
Zinc boosts the immune system, encourages healthy cell reproduction, and essentially helps heal wounds. In addition, studies show that zinc may also be in used in the treatment and management of high cholesterol, herpes, HIV, and rheumatoid arthritis. If you are a vegan or simply favor greens over meats, you doctor may also recommend zinc supplements to complement your diet.
Recommended dose for zinc is 15 milligrams a day.
While the main function of chromium in our body is to help maintain a healthy glucose level and improve the body’s sensitivity to insulin, many people take chromium supplements for its effects on heart disease, cholesterol, Parkinson’s disease, psychological disorders, and other conditions. If you are trying to lose weight, you may want to ask your doctor about taking a chromium supplement to trigger weight loss and even build muscle.
For women over 40, limit your intake of chromium to 120 micrograms a day.
Copper
Copper is essentially involved in many biochemical reactions in our body, particularly in the human cells. One of the main components of multiple enzymes, copper functions to regulate gene expression, is involved in our skin’s tissue formation, and helps in the proper absorption of iron in our body. Copper is also recommended in the prevention of age-related macular degeneration, Alzheimer’s disease, cardiovascular disease, and even cancer.
The recommended allowance for chromium is 900 micrograms for adults.
Iron
Considered as one of, if not, the most important minerals for a healthy life, iron plays an important role in oxygen transportation and metabolism. Iron, as we all know, is used to treat anemia caused by kidney disease, chemotherapy, pregnancy, and, of course, heavy menstrual period.
Though iron deficiency is the largest international nutritional disorder we face today, it is important that you ask your doctor if you really need iron supplements before you take them. And since most women over 40, especially those that experience perimenopause symptoms, have heavy periods, look for a multi that contains 18 milligrams of iron per tablet. On regular days, you may want to take multis that come in low- or no-iron formulas.
For heavy periods, increase your iron intake to 18 milligrams a day. Otherwise, stick to low- or no-iron multis.
Magnesium
A mineral crucial to many of the body’s function, magnesium helps women over 40 by encouraging the body to produce healthy levels of protein to maintain cells found in both muscles and nerves. Magnesium also helps in strengthening the immune system and maintaining normal blood pressure.
The Recommended Dietary Allowance for women 31 years and up is 320 milligrams a day. Most multis have only 100 milligrams per tablet; consult with your pharmacist or doctor on how you can meet the recommended dose for magnesium every day.
Selenium
The role of selenium in cancer prevention brought this mineral to the attention of leading oncologists and health experts. A mineral that has antioxidant properties, selenium is important for women over 40 because it works well with vitamin E in protecting cells from free radicals and unstable oxygen molecules.
The recommended dose of selenium for women over 40 is 70 micrograms a day. Most multivitamins you can find today offer less; look for brands that have a minimum of 10 micrograms.
Zinc
Zinc boosts the immune system, encourages healthy cell reproduction, and essentially helps heal wounds. In addition, studies show that zinc may also be in used in the treatment and management of high cholesterol, herpes, HIV, and rheumatoid arthritis. If you are a vegan or simply favor greens over meats, you doctor may also recommend zinc supplements to complement your diet.
Recommended dose for zinc is 15 milligrams a day.
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