Vitamins are recommended for everyone irrespective of their age or gender, but when a woman reaches 50, vitamins become essential. For women who are 50 and above, vitamins are not just vitamins, they are a support, a means to remain healthy, almost like a life saver because at this phase women face a dearth of hormones. This hormone problem arises because of menopause.
Once you’ve crossed the 50 benchmark you need vitamins to stabilize your health and to slowdown the aging procedure in the cells. Some vitamins are more important than others at this stage and I will tell you exactly as to which ones should feature in your daily diet and why. Let’s get started alphabetically.
Best Vitamins for Women Over 50
This vitamin is also known as retinol. This is recommended to women who’ve completed a half century because they it improves vision by nourishing the retina of the eyes (thus the name Retinol). It is excellent for the skin, and for women at this age, skin is a major problem. Vitamin A retards wrinkling of the skin, removes fine lines and lightens age spots.
Ever heard of Retin creams? Well the core ingredient of these skin improving creams is Vitamin A itself! The recommended daily amount of Vitamin A for women above 50 is 400 IU. You can consume Vitamin A daily through foods such as eggs, milk, fishes, meat and vegetables (both green and yellow).
Vitamin B3 is also known as Niacin. When a women ages, cholesterol is one of the many problems that must be faced. Niacin increases the levels of the “good cholesterol” or LDL and thus reduces development of cholesterol in aging women. Niacin also improves blood flow by increasing elasticity if the blood vessels. Cases of atherosclerosis or thickening of arteries is also reduced since the arteries become more elastic and do not harden. The RDA is about 14 mg. Foods that provide Niacin are turkey, chicken, pork, salmon, beef, mushrooms, bran, peanuts and tomatoes.
Women above 50 have to face consequences of hormonal imbalances since their natural estrogen, progesterone and even oxytocin levels decrease drastically. Low hormonal levels increases chances of acquiring cancer but Vitamin B6 also known as Pyridoxine protects the body against colon and stomach cancer. Vitamin B6 is also need for the production of the WBC’s and thus strengthens the immune system.
Depression is another major problem that arises due to hormonal imbalance but Pyridoxine increases serotonin (feel- good hormone) in the the body and helps fight off depression. You’ll find this vitamin in foods like red meat, bananas, beans, fortified cereals and spinach.
Another name for Vitamin B12 is Cobalamin. This is one the most beneficial vitamins for women at this stage of life. As a women ages, her RBC production declines. Cobalamin normalizes RBC production and keeps body systems healthy. Deficiency of Vitamin D leads to diseases like anemia. It also fights menopause related depression and anxiety symptoms. Eggs, milk products, octopus, crabs, salmon and mackerel are rich sources of Cobalamin.
Most women will love this Vitamin even more after 50 because this vitamin can retard aging! It works by reducing the harmful antioxidants in the body, thereby minimizing the skin damage. It also increases the collagen production keeping the skin healthy and soft. The daily dose for this vitamin is about 60 mg. Vitamin C is found in citrus fruits and vegetables like spinach, broccoli and tomatoes.
Vitamin D, after 50, becomes one the most essential vitamins because it maintains the bone structure. Women are more vulnerable to loss of bone density owing to hormonal imbalance. It becomes essential that the bone density is restored else the bone tends to become brittle. Vitamin D helps absorb the calcium. This calcium will strengthen the bone structure. Vitamin D also removes antioxidants from the body thereby eliminating free radical damage. About 15 gm of this vitamin must be taken daily. Oily fishes, nuts and eggs are the best sources of vitamin D.
Vitamin E is another anti-aging vitamin and supports Vitamin A in its functions. At 50, women are more likely to develop skin cancer and Vitamin E lends protection against this. That’s not all, Vitamin E also helps in preventing cataracts and maintains brain functioning. Foods rich in Vitamin E are olives, vegetables, sunflower seeds, sunflower oil and nuts. Ensure that you intake at least 120 gm daily.
Vitamin K functions like Vitamin D and prevents osteoporosis in women. It also prevents development of rheumatoid arthritis. Vitamin K sources are beef, pork, canola oil, olive oil and liver.