We all go through so much change simply as we get older, so it’s no surprise that the way we take care of ourselves needs to change too.
Maybe the exercise routine you’ve been doing for years is no longer enough to counteract the decline in muscle mass and bone density that occurs as we age, or maybe you feel like your hair and skin care regimen needs an overhaul as you go through the hormonal ups and downs of perimenopause and menopause.
Any adjustments that help you maintain a healthy lifestyle are a win-win, but if you’re looking for an area in which to start a change, experts say your diet is a good place to start. After all, you need a range of vitamins, minerals, antioxidants and other nutrients to help your body function as it should, minimize the risk of chronic disease and promote healthy aging.
And while it’s always ideal to strive to meet most of your nutritional goals by consuming a variety of whole foods, as they often promote better absorption (research shows that the Mediterranean diet is one of the best for healthy aging and longevity, with fresh fruits and vegetables, lean and plant-based proteins, healthy fats, and whole grains), your doctor may sometimes suggest a supplement to help. Always talk to your doctor or a dietitian before starting a new supplement.
Here are the top vitamins every woman over 40 needs, according to experts.
Meet the expert: Kristin Kirkpatrick, MS, RD, registered dietitian in the Department of Wellness and Preventative Medicine at the Cleveland Clinic.
Vitamin B12
It’s essential for normal blood and brain function, says Kristin Kirkpatrick, MS, RD, a registered dietitian in the Cleveland Clinic’s department of wellness and preventative medicine. And although children and young adults are likely to get the B12 they need from food (this is the case in meat and animal products, including chicken, fish, dairy and eggs), B12 is less well absorbed as the body ages and stomach acid levels decrease, according to the National Institutes of Health (NIH).
Aim for 2.4 mg per day (the current recommended intake), although there’s no need to worry about taking too much, she added: Because it’s a water-soluble vitamin, you’re peeing out what you don’t need.
Calcium
This nutrient plays a role in maintaining bone health, according to Kirkpatrick, and is necessary for other basic bodily functions such as muscle contraction and proper nerve and heart function.
Most women can get the calcium they need (1,000 mg per day for women ages 40 to 50 and 1,200 mg for women over age 50, according to the NIH) if they eat a balanced diet that includes calcium-rich foods like dairy products, tofu, sardines, broccoli, almonds and spinach. Vegan and lactose intolerant women should ask their doctor if taking a supplement may be beneficial.
Vitamin D
Vitamin D is a major problem, Kirkpatrick said, especially after age 40. Not only is it necessary for the body to absorb calcium, but vitamin D deficiency may also be associated with the development of diseases like diabetes, high blood pressure, multiple sclerosis, and breast and colorectal cancers, all of which are more likely to occur with age.
You can get vitamin D from a few food sources such as fish and fortified dairy products, grains, and cereals (and the sun is technically the best source of the vitamin, although not everyone lives where there’s enough sun to reap the benefits, nor is it absorbed when you protect yourself by applying sunscreen), says Kirkpatrick.
She recommends a D3 supplement (D3 is the closest type of vitamin D to what you would get from the sun). You should consume at least 600 IU per day (and 800 IU per day after age 50), according to current NIH recommendations.
Magnesium
According to the NIH, one of magnesium’s key functions is to help regulate blood pressure, which is especially important for women over 40 who are already at risk for high blood pressure due to normal aging. Magnesium benefits include supporting heart health, helping control inflammation, and role in muscle and nerve function.
If you eat a healthy, balanced diet, you probably get all the magnesium you need (320 mg per day for women 40 and older) through food, Kirkpatrick said. Foods rich in magnesium include dark leafy greens, beans, soy, nuts, seeds and avocados.
Potassium
Potassium plays a key role in controlling blood pressure, regardless of your age, Kirkpatrick said. In fact, recent research in the journal Hypertensionargues that doctors should place more emphasis on potassium in the treatment of high blood pressure because of its potential to combat this age-related disease.
Most people can get the potassium they need daily (2,600 mg for women and 3,400 mg for men) by eating a healthy, varied diet that includes potassium-rich choices like bananas, sweet potatoes, chard, beans and lentils. As with any supplement, never start taking a new one without first talking to your doctor, and this is especially important when it comes to potassium, because too much potassium can damage the gastrointestinal tract and the heart, and even cause life-threatening cardiac arrhythmias in some people, according to the Cleveland Clinic. (It’s very unlikely that your diet contains enough potassium to be dangerous, adds Kirkpatrick.)
Omega-3
Omega-3 fatty acids may help counteract some of the negative changes associated with aging, such as increased risk of heart disease and cognitive decline. Research has shown that foods containing omega-3 are among the best foods for lowering cholesterol and blood pressure, and studies suggest they also play a role in maintaining memory and thinking.
Fish is one of the best sources of omega-3, but there are many other foods that contain more omega-3 than fish, such as nuts and soy foods. Always consult your doctor before taking an omega-3 supplement and ask about the correct dose, as it may interact negatively with some blood thinning medications.
Probiotics
Technically, probiotics aren’t a vitamin, but they’re essential for everyone, especially women 40 and older, Kirkpatrick said. Indeed, probiotics help us maintain good gut health, that is, a balanced gut microbiome, and this is essential to many aspects of good health and healthy aging: from promoting even mood and gentle digestion to supporting the immune system, healthy weight management, hormonal regulation, and more. Foods rich in probiotics include yogurt, kefir, seitan, and fermented foods like kimchi. Since there are many different strains of probiotics on drugstore shelves, always talk to your doctor or a dietitian to help you choose which one would be most helpful for your health goals.
Food supplements are products intended to supplement the diet. They are not medicines and are not intended to treat, diagnose, mitigate, prevent or cure any disease. Use caution when taking dietary supplements if you are pregnant or breastfeeding. Also use caution when giving supplements to a child unless recommended by their healthcare professional.
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