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One used to proudly eschew health supplements. Doctors frequently stated that should you maintain a balanced diet, you’d only be wasting money down the drain. Research showed that people who used daily vitamins didn’t live longer, with some actually experiencing a 4% increased risk of death. Yet since I’m firmly past youth, my supplement intake has gradually crept up to four daily: vitamin D (by health guidelines), magnesium citrate (for rest, easing muscles, cognitive health and anxiety; I am fairly certain it’s helping), lion’s mane mushroom (to support memory; unsure if it’s working), Vitamin B7 (to strengthen hair; similarly uncertain) and I am considering adding more should I can afford them. Am I really being fooled? Should females actually require to begin using pills as they hit middle age?

Reasons Why Older Women Might Require Supplements

"There are many reasons why we might need extra nutrients as we age," says a specialist women’s health dietitian. "It isn't extreme, like all of a sudden we require a drip," she states. "But with advancing years, our body doesn’t function as well, and there are some nutrients such as vitamin B12 and dietary calcium that we start to absorb far less effectively with age."

Shifting hormones are another valid reason to take supplements, she says, since waning estrogen "impacts numerous bodily systems, including our bone health, our metabolism, cardiovascular disease risk or muscle mass, and there are multiple vitamins which can lower all of those health risks." However: "There isn't a universal rule. Just because you're in the menopausal transition; it doesn't mean you'll be deficient in every nutrient."

I would say to women in menopause: choose dairy, or perhaps a fermented dairy such as kefir, or a fortified milk alternative

Before considering dietary pills, it's wise to take a cold, hard look at dietary patterns. "Many have unhealthy eating habits, particularly in middle age, where we are the sandwich generation and time is limited and we do not always prioritize our health," says the dietitian. Cultural standards regarding body size and diet frequently encourage extreme actions, like skipping meals for a trendy green smoothie, or cutting out milk products. "Sometimes fad diets end up leading to you don’t have a well-rounded nutrition."

Another fundamental consideration to address, states an expert dietitian, is eating an adequate quantity of protein: "Approximately 1.6 grams per kilogram of ideal body weight daily, spaced across meals." (Ideal body weight referring to the weight would weigh with a BMI between 18 and 25.) If you’re highly active, as much as 2 grams per kg is good, she says, "alongside resistance training, two to three weekly, for bone health and muscle mass preservation."

Getting enough fiber is crucial as well, she explains, "since if you care for digestive health, it will aid nearly all bodily function, including immune health to emotional well-being." This will additionally help your friendly gut microbes digest and generate more vitamins – a natural nutrient producer, so to speak.

How to Identify Nutrient Shortages

The body will usually signal if they’re lacking what they need. "I think we lose the habit of paying attention to the body. We’re overwhelmed," says the dietitian. "It’s noticing when things change, like experiencing fatigue, weak muscles or thinning hair, all of which may reflect any number of micronutrient deficiencies."

Considering daily habits, prescribed drugs and eating routines can also provide clues. "If you’re vegan, you might need a supplement of vitamin B12," explains the expert. "Alternatively, if you’re on a stomach acid reducer or diabetes medication, these can impair nutrient uptake." Many to inadvertently lower dietary calcium by switching to natural plant-based milks. "These are often unenriched with calcium and dietary iodine," notes the specialist. "Calcium is essential for strong bones. Iodine are essential for thyroid function. So I would advise menopausal women: opt for dairy, or maybe a fermented dairy such as kefir, or go for a enriched milk alternative."

Women may experience more heavily in the menopausal transition, potentially lead to low iron. An additional point the expert suggests is whether you have gut problems, "like gluten intolerance or any condition affecting absorption of nutrients."

Significant shortages can usually be verified through blood work. "See a nutrition expert, a physician, undergo blood tests done to check for clear evidence," says the professional.

What Dietary Aids Work?

"The most common supplement a female may require is Vitamin D, which is crucial to bone health, immunity, muscle health and including hormonal balance," says the expert. Common guidance involves using it in colder months, however for those with darker skin, wear high SPF or wear covering clothing outdoors, consider taking it year-round, says the nutritionist. "A lot of individuals, particularly if the BMI exceeds 30, are deficient. Aim to take a at least 10 micrograms (400 International Units) of Vitamin D3 (cholecalciferol works better than D2) – a supermarket store brand will do!"

The expert has had a surge in inquiries regarding magnesium from clients. "It has been used a lot in the past for easing muscles, if you get muscle cramps. Muscle function plays a role in nerve signaling, so it’s involved in our nervous system. It's crucial for this, brain health, and helps with rest and anxiety."

The problem commonly observed is people start all these pills simultaneously

The expert purchased a product for herself – containing three types commonly sold in combination. Seems like a no-brainer, but the specialist says you might avoid it if you eat whole grains along with seeds, avocado and legumes. "My approach is: what’s your baseline?" asks 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 will you track how you feel?"

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