A vitamin is a natural compound and an important nutrient that an organism requires in limited amounts. An organic chemical compound (or related set of a compound) is known as a vitamin when the organism can't synthesize the compound in adequate qualities, and it must be acquired through the diet; along these lines, the term vitamin is restrictive upon the conditions and the specific organism.
Table of Contents
- Why it's useful
- 10 Best Vitamins for Women over 30
- 10 Best Vitamins for Women over 40
- 10 Best Vitamins for Women over 50
- 10 Best Vitamins for Women over 60 and Plus
- Lists of Vitamins and their Descriptions with ingredient
Each of the vitamins listed beneath has an essential job in the body. A vitamin deficiency happens when you don't get a sufficient, certain vitamin. Vitamin deficiency can cause health issues.
Not eating enough fruits, vegetables, beans, lentils, whole grains and fortified dairy foods may expand your hazard for health issues, including heart illness, cancer, and poor bone health (osteoporosis).
Vitamin A helps form and keeps up solid teeth, bones, soft tissue, muscular membranes, and skin.
Vitamin B6 is likewise called pyridoxine.
Vitamin B6 helps form red blood cells and keeps up brain function. This vitamin likewise assumes a critical part in the proteins that are part of numerous chemical reactions in the body.
The more protein you eat, the more pyridoxine your body requires.
Vitamin B12, similar to the other B vitamins, is vital for metabolism.
It likewise helps form red blood cells and keeps up the central nervous system.
Vitamin C, is likewise called ascorbic acid, is an antioxidant that promotes solid teeth and gums. It enables the body to absorb iron and keep up healthy tissue. It likewise promotes wound healing.
Vitamin D is otherwise called the "sunshine vitamin," since it is made by the body after being in the sun. Ten to 15 minutes of sunshine three times each week is sufficient to deliver the body's necessity of vitamin D for a great many people at most latitudes. People who don't live in sunny places may not make enough vitamin D.
It is difficult to get enough vitamin D from food sources alone. Vitamin D enables the body to retain calcium. You require calcium for the typical improvement and upkeep of healthy teeth and bones. It likewise keeps up legitimate blood levels of calcium and phosphorus.
Vitamin E is an antioxidant otherwise called tocopherol. It enables the body to form red blood cells and utilize vitamin K.
Vitamin K is not listed among the basic vitamins, but rather without it blood would not stick together (coagulate). A few studies recommend that it is a deficiency for bone health.
Biotin is important for the metabolism of proteins and carbohydrates, and in the production of hormones and cholesterol.
Niacin is a B vitamin that keeps up healthy skin and nerves. It likewise has cholesterol-lowering effects at higher doses.
Folate works with vitamin B12 to help form red blood cells. It is required for the production of DNA, which controls tissue development and cell work. Any woman who is pregnant ought to make certain to get enough folate. Low levels of folate are connected to birth deformities, for example, spina bifida.
A lot of Foods are currently fortified with folic acid.
Pantothenic acid is important for the metabolism of food. It likewise plays a part in the production of hormones and cholesterol.
Riboflavin (vitamin B2) works with the other B vitamins. It is essential for body development and the production of red blood cells.
Thiamine (vitamin B1) enables the body cells to change carbohydrates into energy. Getting enough carbohydrates is vital amid pregnancy and breastfeeding. It is likewise important for heart function and healthy nerve cells.
At age 30, women should concentrate on maintaining the best possible levels of vitamins A, C, B and D. If it is difficult to get adequate vitamins and minerals from food and other natural resources, utilizing supplements can enable you to keep up appropriate vitamin levels.
At the point when your body does not have the best possible levels of vitamins and minerals, it might be more defenseless to damage and disease.
Sufficient vitamin allows additionally aids to prevent the occurrence birth defects in children born to women to ladies beyond 30 years old.
Many women in their 30s look in the mirror and all of a sudden notice fine lines, thinning skin and different indications of aging.
Fortunately, a few vitamins can enable ease back this to the procedure. A group of vitamins and minerals known as antioxidants fight free radicals, which are hurtful molecules made by toxins in the environment that can add to illness and aging.
All in all, women in their 30s should go for no less than 15 milligrams of vitamin E every day to lessen the indications of aging and support immunity.
Vitamin C encourages the absorption of vitamin E, supports immunity and diminishes the danger of health illness. Intend to get no less than 75 milligrams every day. No less than 2,310 International Units of vitamin an every day ensures your eyes and prevent sun harm.
Women of childbearing age, especially those intending to get pregnant, should expand their intake of the vitamin B folate, known as folic acid in its synthetic form.
Folic acid lessens the probability of neural-tube defects in fetuses, and pre-term and low birth weight babies.
All women more than 19 ought to get no less than 400 micrograms of folic acid every day; pregnant ladies require 600 micrograms.
3. Vitamin A
Vitamin An inadequacy can bring about poor immune system function, birth deformities, and iron-deficiency anemia.
Adequate vitamin A levels promote the great vision, healthy skin and solid teeth. Food sources of vitamin A incorporate sweet potatoes, carrots, kale, and liver.
Women who supplement their diet with vitamin A ought not to surpass the suggested day by day allowance of 2,333 IU every day.
Prolonged intake of vitamin A in abundance of the prescribed every day allowance may prompt poor bone health and different issues.
4. B-Complex Vitamins
Deficiency in B-complex vitamins may reveal itself in the form of hair loss, cancer, birth defects, constipation or depression.
Good food sources of B-complex vitamins include chicken, eggs, liver, watermelon, and nuts. The American Cancer Society notes that although maintaining proper B-vitamin levels discourages some forms of cancer, excessive vitamin B9 and B1 may promote tumor growth.
The recommended daily allowance for women age 30 for vitamins B1 and B2 is 1.1 mg; vitamin B3 is 14 mg; vitamin B5 is 5 mg; vitamin B6 is 1.3 mg; vitamin B7 is 30 mg; vitamin B9 is 400 mcg, and vitamin B12 is 2.4 mg.
5. Vitamin C
The human body does not make vitamin C, so it must come from food sources or supplements. Adequate levels of vitamin C in 30-something women promote strong bones and teeth, immune system health and faster wound healing.
Citrus fruits like oranges and grapefruit are good sources of vitamin C. In conjunction with vitamin E, vitamin C acts as an antioxidant, clearing the body of cancer-causing free radicals. The recommended daily allowance for vitamin C is 30 mg per day.
6. Vitamin D and Calcium
Women in their 30s need to begin thinking about preventing future diseases, such as osteoporosis, a thinning of the bones.
You can help keep your bones strong by getting adequate calcium. While calcium is a mineral, not a vitamin, it is still vital for a woman in her 30s.
The National Institutes of Health recommends that all women under 50 get at least 1,000 milligrams of calcium each day. If you are pregnant or nursing, that recommendation increases to 1,200 to 1,500 milligrams per day.
Vitamin D helps your body absorb calcium, so make sure you get 400 International Units each day. A study in the December 2004 issue of "Pharmacological Research" explains that taking vitamin D and calcium together helps prevent bone loss associated with menopause.
Another especially important mineral for women in their 30s is iron. Women are at great risk of developing iron deficiency.
This is especially true for women who have heavy menstrual periods or are pregnant. An iron deficiency can cause you to feel tired, increase your chance of infection and keep you from maintaining a comfortable body temperature.
To avoid these issues, aim for at least 18 milligrams of iron per day or 27 milligrams if you're pregnant. If you're nursing, the recommendation drops to 9 milligrams per day.
Vitamins C and A help your body absorb and use iron, so get adequate amounts of those vitamins.
Are a part of all cutting-edge multivitamins today. The reason? They work and have been proven to be safe. The herbs that have been proven to help women over 30 are chaste berry, dong quai, and red clover extract, just to name a few.
Is a very beneficial specialty ingredient. The only problem is that it is expensive and it requires enteric coating. It has been proven to have anti-aging and cardiovascular protecting benefits that cannot be missed out on.
10. Enteric coating
Is essential in a high-quality supplement. What enteric coating does is it protects the specialty nutrients from your stomach acid, which has been shown to destroy fragile nutrients like resveratrol and diminish the amount that is absorbed by your body.
Do you feel tired all the time? Are those lines and wrinkles more prominent than before? Do you feel pain in the joints? If you answered with a 'yes' to any of the questions, you might want to think about including some vitamin supplements in your diet.
Everyone deserves strong bones, healthy skin, and restful sleep. So, you need to take care of yourself. It's not uncommon for some women to experience a loss of libido, slow metabolism and lethargy as they reach their 40th birthday. Aging is inevitable, and like life's other cruel truth, it isn't pretty.
So, how to stay young and fit as long as possible? Well, start exercising for one, or you could consider adding these vitamin supplements to your diet. Let's take a look at some of the much essential vitamins for women over 40. They will keep your energy levels soaring even as you age!
Below mentioned are the best vitamins for women over 40:
Women over 40 with a family history that includes osteoporosis, or risk factors associated with bone loss should take 340 mg of this mineral supplement daily.
"Strontium has been shown to be almost twice as effective as osteoporosis medications in improving bone density — without the side effects," says Fibromyalgia and Fatigue Center Director, Dr. Jacob Teitelbaum.
Studies conducted by the New England Journal of Medicine have observed that women who had strontium supplements experienced an increase in bone mineral density in the lumbar spine by around 15 percent during a three-year period.
Ribose is usually left out of the mainstream vitamin supplement industry. It is a dark horse among nutrients.
It has been known to enhance energy levels by close to 60% in three weeks. Dr. Teitelbaum's research in the Journal of Alternative and Complimentary Medicine observed that close to 70% of the subjects who ingested ribose supplements exhibited mental clarity, restful sleep, less pain and more energy.
Scientists have also discovered that ribose stabilizes diastolic blood pressure in patients with a family history of heart disease and arteriosclerosis.
3. Vitamin D3
Vitamin D3 is another recommended vitamin for women over 40 that has many benefits. A disturbing trend is that even in countries with a good amount of sunshine, people suffer from Vitamin D deficiency.
According to BodyLogicMD medical director Dr. Keith Wharton "Research has shown that adequate levels of vitamin D3 can help maintain a healthy weight, reduce risk of osteoporosis and even ward off depression."
He also notes that Vitamin D deficiency can cause pain in various parts of the body. SAD (seasonal affective disorder) is a disorder that is characterized by low Vitamin D serum levels.
Folate is one of the most important B vitamins. It has been mooted as a great cure for depression as mentioned in the Journal of Psychiatry and Neuroscience.
The same research paper also states that birth complications prevalent in expectant post-40 mothers can be curbed by restoring the folate levels.
According to Dr. Wharton from above, "Sufficient levels of folate have been linked to a reduced risk of cognitive decline associated with aging, including dementia and Alzheimer's."
Popularized by various TV commercials as the go-to vitamin supplements for women over 40, calcium is one of the most important minerals.
Taken along with vitamin D, its absorption increases. Just remember not to take your calcium supplements with iron or caffeine, as they are known to hinder absorption of calcium, relegating it to the gut.
Although there are many calcium supplements available, you could consider leafy-green vegetables as a natural alternative.
6. Hydrochloric Acid
Hydrochloric acid and pepsin are the two chief digestive juices in the stomach. As you age, HCL (hydrochloric acid) levels begin to diminish.
This causes indigestion and bloating. Thus, the best way to combat this condition is to take HCL supplements. HCL has even been mooted to promote healthy-looking skin.
Low HCL levels result in poor absorption of B vitamins. The study concludes that "In skin diseases associated with B complex deficiency, there is also a deficiency of hydrochloric acid."
A study in the Postgraduate Medical Journal (PMJ) concluded that around a billion women suffer from urogenital infections like urinary tract infections (UTIs).
Although probiotics have been found to restore the healthy bacteria in the digestive tract, their use in the prevention of UTIs is inconclusive.
PMJ concluded that excess of antibiotics is why infections increase. A study observed that women with no UTIs had considerable levels of one form of probiotics: lactobacilli.
8. Fish Oil
Fish oil supplements help provide the right amount of essential omega-3 fatty acids, EPA and DHA. Fish oil supplements usually boost brain activity and cardiovascular strength.
Resveratrol is a polyphenol, which has strong antioxidant properties. Resveratrol is considered an effective protector against cellular damage; it inhibits carcinogens and helps lower cholesterol.
Flaxseed is a laxative, which also helps reduce blood cholesterol levels. It has been claimed to boost immunity and has been rumored to prevent cancers like breast cancer.
The supplement primarily contains omega-3 essential fatty acids that promote brain and heart health. Its oil is usually present in soft-gel capsules.
Though aging is inevitable, it certainly can be slowed down. And these vitamins over 40+ play a major role in the process!
We hope this article has helped you understand what vitamin supplements you should consider post menopause. Do let us know of any suggestions. Please leave a comment below!
A healthy diet is important for any woman, but as women get older, their bodies change quite a bit. A woman's dietary needs shift, and specific vitamins and minerals become more necessary for proper health and longevity.
As with any diet, there should be a wide array of healthy foods. However, once women reach the age of 50, they need vitamins and minerals that "seniors" require.
They need to think more about their diet and make sure that if they're not getting everything they need from their daily food intake, they are properly supplementing with a multivitamin.
1. Vitamin D
While great sources of vitamin D include egg yolks, fatty fish and fortified foods like milk, less than 10 percent of women over the age of 50 get the recommended amount through food according to Michael F. Holick, MD, Ph.D.
The benefits of getting enough vitamin D, however, include reducing your risk of developing colon, breast and esophageal cancers by 30 to 50 percent.
It is recommended for people 50 to 70 years old to get 10 mcg daily (400 IU) daily, and those over 70 should get 15 mcg daily (600 IU).
2. Vitamin A and Lutein
These are the top nutrients to help maintain your eyesight. Older people commonly experience deterioration in vision, but there's evidence that shows vitamin A can help decrease the risk of macular degeneration.
Make sure to buy from reputed brands, and check for the United States Pharmacopeia (USP) stamp of quality on the label. Try to choose organic brands if that is important to you. Like all products multivitamins too are most effective when fresh, so make sure to check for the expiration date.
With age comes the breaking down of bone tissue faster than it can be built, which makes this mineral vital for maintaining the normal functioning of muscles and nerves.
The National Osteoporosis Foundation says that more than two million broken bones occur in the U.S. due to osteoporosis, and for women, this is greater than that of heart attack, stroke and breast cancer combined.
While you can get your calcium from yogurt, cheese, almonds, tofu and green leafy vegetables, a dose of up to 500 mg twice a day may also be necessary.
As you age, your body is less capable of absorbing magnesium from food, making magnesium deficiency more common in older adults than younger ones, according to the National Health and Nutrition Examination.
Taking a multivitamin with up to 350 mg can significantly lower your risk of developing type 2 diabetes, and even lower your blood pressure.
5. B Vitamins
Though study findings are mixed, some research has found that B6, B12, and folate can lower your risk of developing heart disease and suffering from a stroke.
Furthermore, between 10 and 20 percent of older Americans are incapable of absorbing B12 from food because the acid in your stomach diminishes. A multivitamin of 400 mcg of folic acid, 1.5 mg of B6 and 2.4 mcg of B12 is a healthful combo.
One of the main building blocks of the body, collagen makes up about 30 percent of your total body protein and 75 percent of your skin.
While your body naturally produces it, the production begins to decline as you age. Collagen supports skin elasticity while keeping it supple and firm. It also makes your nails strong and shiny.
By the age of 50, a woman may have lost up to half of the collagen in her skin, but taking collagen supplements can slow down and prevent the loss of further collagen. There are two forms of collagen supplements: hydrolyzed collagen and indentured type II collagen. The recommended supplement intake of the former is 10g a day, while the latter is 40mg a day.
7. Omega 3s
Getting enough omega-3s is important in preventing irregular heartbeats, plaque buildup in the arteries, inflammation, and high blood sugar.
Good food sources are flaxseed oil, salmon, walnuts, and edamame. Omega-3s protect aging women against osteoporosis, rheumatoid arthritis, and cancer. The recommended dose is 1,000 mg of EPA and DHA omega-3s per day.
8. Herbal Anti-Inflammatory
Aging is a progressive degenerative process that is closely connected with inflammation. And though the cause and effect are not completely clear, it is often thought that redox stress, mitochondrial damage, immunosenescence, endocrinosenescence, epigenetic modifications, and age-related diseases all highly contribute to this inflammation.
There are some excellent anti-inflammatory herbs to take advantage of, however, including 400 to 600 mg of turmeric extracts three times per day, 500 to 1,000 mg of ginger capsules twice a day with food, and two capsules of boswellin twice a day.
9. Antioxidant Vitamins
The antioxidant vitamins — A, C and E — get a lot of attention from researchers and manufacturers of products for senior women.
All three vitamins seem to play a role in the prevention of aging. You'll find them in skin creams, anti-aging serums and other products aimed at women over 50.
They may also help prevent diseases that are more prevalent among older people, including cancer and heart disease, though the research is still inconclusive.
Fresh fruits and vegetables, especially leafy green vegetables and citrus fruits, contain high levels of vitamin C and vitamin A. Wheat germ, nuts, and nut oils are good sources of vitamin E.
If you take a daily multivitamin supplement, choose one that is designed for adults over 50, suggests nutritionist Sharon Coplin on the University of Cincinnati's Net Wellness website.
Multivitamins designed for older adults take into account the fact that post-menopausal women need less iron. They also include more calcium and higher doses of vitamins B12, B6, C, and E.
Good health in your 60s and beyond will ensure that your golden years live up to your expectations. The key to staying healthy is following a diet that includes a variety of nutrient-rich foods that supply your body with the vitamins it needs to function properly.
Knowing your daily vitamin needs will help you determine what changes you need to make to your diet, if any, to keep your mind sharp and your body disease-free.
1. Vitamin A
Vitamin A is a fat-soluble nutrient that your body stores in fat tissue. As you approach 60, vitamin A becomes especially important for eye health and immune system support.
Also, plant sources of vitamin A usually come in the form of beta carotene, an important antioxidant that protects your cells from free radical damage, and may reduce your risk of developing heart disease and certain types of cancers.
The Dietary Reference Intake, or DRI, for vitamin A, is 700 international units, or IU, per day. Food sources include liver, fortified milk, carrots, sweet potatoes, cantaloupe, and spinach.
2. Vitamin C
Vitamin C is a water-soluble nutrient that also supports immune health and acts as an antioxidant. As a water-soluble vitamin, your body does not store it.
Rather, it excretes any excess in your urine. Vitamin C is also an important component of a structural protein called collagen, which is necessary for wound healing. The recommended daily intake of vitamin C for a 60-year-old woman is 75 milligrams a day.
Rich food sources include peppers, kiwi, oranges, strawberries, cantaloupe, spinach, kale, and broccoli.
3. Vitamin D
Vitamin D is a fat-soluble nutrient that helps you absorb calcium and supports bone health. Vitamin D is especially important for post-menopausal women because of its role in bone health and osteoporosis prevention.
Although your body can make some vitamin D, your ability decreases as you get older. A healthy diet should include 15 micrograms of vitamin D a day.
Good food sources include fortified dairy products, egg yolks, liver and fatty fish, such as salmon. The main source of vitamin D for most people is sunshine, so be sure to get outside every day.
4. Vitamin E
The primary role vitamin A plays in your body is in its antioxidant activity. It protects your cells from premature aging and other detrimental effects of free radical damage.
Adequate intakes of vitamin E may also help support immune health. At 60, you need 15 milligrams of vitamin E a day. Reliable food sources include wheat germ, almonds, sunflower seeds and peanut butter.
5. Vitamin K
Your body also makes some vitamin K, with assistance from the bacteria in your gut. Vitamin K is a fat-soluble nutrient that plays an important role in blood clotting.
Some women have issues with blood clotting as they age and may need to avoid foods high in vitamin K to prevent interactions with medication.
Talk to your doctor if you are concerned. A 60-year-old woman's recommended daily intake for vitamin K is 90 micrograms a day. Food sources of vitamin K include spinach, kale, and broccoli.
6. B Vitamins
The B-vitamins are a group of eight water-soluble nutrients that your body needs in small amounts to convert the food you eat into energy.
At 60, you need 1.1 milligrams of thiamin, 1.1 milligrams of riboflavin, 14 milligrams of niacin, 1.5 milligrams of vitamin B-6, 400 micrograms of folate, 2.4 micrograms of vitamin B-12, 5 milligrams of pantothenic acid and 30 micrograms of biotin a day.
Food sources include meats, whole grains, and vegetables. Your ability to absorb vitamin B-12 decreases as you age and can impair neurological function. Talk to your doctor if you are experiencing numbness in your hands or feet, fatigue or weakness.
Iron is an essential mineral that has several important roles in the body, including helping to make red blood cells which carry oxygen around the body.
You should be able to get all the iron you need from your daily diet as it is found in red meat, pulses and beans, eggs, wholegrain products, nuts and seeds, green leafy vegetables, dried fruit and fortified cereals.
Like with vitamins D3 and K2, most people are magnesium deficient, which again is problematic if you take calcium supplements.
Dr. Carolyn Dean explains from her book, _The Magnesium Miracle _that calcium and magnesium need to be in the balance for muscles to be in a neutral state.
"The heart is big muscle; magnesium relaxes muscles and calcium tighten muscles. If there is too much calcium and not enough magnesium, calcium tightens muscles including the heart, and that tightness can be angina and heart attack where the heart muscle goes into spasm. When muscles around the arteries tighten, it causes hypertension."
Magnesium is also good for the brain because it balances serotonin. It supports adrenal glands, relaxes muscles, calms you for sleeping, and energizes you during the day.
It's responsible for running 325 enzyme systems in the body. It regulates the way the pancreas releases insulin and the way insulin takes blood sugars to the cells for nutrients, in essence regulating blood sugar levels.
9. Ginko Biloba
Ginko Biloba is an ancient Chinese herb with a long history of supporting the brain. The Aging and Memory Research Center at the UCLA Neuropsychiatric Institute recently conducted a study that showed significant improvement in verbal recall among study participants with age-associated memory loss who took Ginko Biloba for six months.
Mayo Clinic studies confirm that early evidence shows Ginko can improve memory, help with aging eyes, and reduce organ damage from chemotherapy.
|Vitamin generic descriptor name||Vitamin chemical name(s)||Food sources|
|Vitamin A||Retinol, Retinol, retinal and four carotenoids including beta carotene||Liver, orange, ripe yellow fruits, leafy vegetables, carrots, pumpkin, squash, spinach, fish, soy milk, milk|
|Vitamin B1||Thiamine||Pork, oatmeal, brown rice, vegetables, potatoes, liver, eggs|
|Vitamin B2||Riboflavin||Dairy products, bananas, popcorn, green beans, asparagus|
|Vitamin B3||Niacin, Niacinamide, Nicotinamide riboside||Meat, fish, eggs, many vegetables, mushrooms, tree nuts|
|Vitamin B5||Pantothenic acid||Meat, broccoli, avocados|
|Vitamin B6||Pyridoxine, pyridoxamine, pyridoxal||Meat, vegetables, tree nuts, bananas|
|Vitamin B7||Biotin||Raw egg yolk, liver, peanuts, leafy green vegetables|
|Vitamin B9||Folates||Leafy vegetables, pasta, bread, cereal, liver|
|Vitamin B12||Cyanocobalamin, hydroxocobalamin, methylcobalamin, adenosylcobalamin||Meat, poultry, fish, eggs, milk|
|Vitamin C||Ascorbic acid||Many fruits and vegetables, liver|
|Vitamin D||Cholecalciferol (D3), Ergocalciferol(D2)||Fish, eggs, liver, mushrooms|
|Vitamin E||Tocopherols, Tocotrienols||Many fruits and vegetables, nuts and seeds|
|Vitamin K||Phylloquinone, menaquinones||Leafy green vegetables such as spinach, egg yolks, liver|