🔗 Share this article

I once would proudly eschew health supplements. Doctors often stated that if you maintain a healthy diet, you would only be flushing cash down the loo. Research indicated that people who used daily vitamins didn’t extend their lifespan, with some even experiencing a 4% increased risk of death. But now that I am unequivocally post youth, the supplement intake has slowly increased to several daily: Vitamin D3 (by health guidelines), magnesium (for rest, easing muscles, cognitive health and anxiety; I am pretty sure it’s helping), hericium erinaceus (for cognition; unsure if it’s working), biotin (to strengthen hair; similarly not sure) and I am considering adding additional should I can afford them. Am I really being fooled? Should females actually require to begin using pills as they hit middle age?

Reasons That Aging Females Might Require Additional Nutrients

"We have many reasons why one may need supplements as we age," explains an expert female wellness dietitian. "It isn't drastic, as if suddenly we need a drip," she states. "But as we age, our body doesn’t function as efficiently, and we have some nutrients like vitamin B12 and dietary calcium which we start to take in far less efficiently as we get older."

Hormonal changes represent a valid reason to take additional nutrients, she says, because declining estrogen "affects numerous parts of the body, whether that’s our bone health, our metabolism, heart health risks or muscle mass, and there are various nutrients which can help reduce such health risks." However: "There’s no blanket recommendation. Just because you're in perimenopause; it doesn't mean you'll be deficient in every nutrient."

I'd say to menopausal women: choose dairy products, or perhaps a cultured dairy such as kefir, or a fortified plant-based milk

Prior to thinking about any supplements, it's wise to take a cold, hard assessment of dietary patterns. "We might have poor eating habits, particularly in middle age, when we are the sandwich generation and our time is not our own and we don’t always put ourselves first," says the expert. Social ideals around weight and nutrition often encourage drastic measures, such as ditching meals for a trendy green smoothie, or eliminating dairy. "At times fad diets result in leading to you don’t have a balanced diet."

Another basic factor to address, states an expert dietitian, is eating an sufficient quantity of protein: "About 1.6 grams per kilo of ideal body weight daily, spaced across meals." (Ideal body weight meaning what a person would weigh with a BMI between 18 and 25.) Should you be highly active, as much as 2g per kg is beneficial, she adds, "alongside strength exercises, 2-3 times a week, for bone health and maintaining muscle."

Getting enough fiber is fundamental as well, she says, "since should you look after digestive health, it will aid almost every single bodily function, including immune health to emotional well-being." This will also help your friendly intestinal bacteria digest and generate additional vitamins – an in-house nutrient producer, so to speak.

How to Spot Nutrient Shortages

Our bodies typically tell us if they’re lacking essential nutrients. "I think people often neglect the skill of paying attention to the body. Many are overwhelmed," says the dietitian. "It involves recognizing shifts in health, like if you’ve got tiredness, weak muscles or hair loss, which could indicate any number of micronutrient deficiencies."

Looking at your lifestyle, medications and eating routines may also offer insights. "If you’re following a plant-based diet, you might require a additional source with B12," explains the expert. "Or if you’re on a proton pump inhibitor or diabetes medication, they can reduce absorption." It’s easy unintentionally lower dietary calcium by opting for organic plant-based milks. "Such products are not fortified with calcium and dietary iodine," says the dietitian. "This mineral is essential for strong bones. Iodine are essential for thyroid function. Therefore, I'd say to women in midlife: opt for dairy products, or perhaps a fermented dairy such as fermented milk, or choose a enriched milk alternative."

Women can bleed more heavily in perimenopause, which could cause iron deficiency. Another question the expert would ask is whether you have gut problems, "such as coeliac disease or any condition that impacts nutrient absorption."

Significant shortages can usually confirmed with a blood test. "Consult a dietitian, a doctor, undergo lab tests performed to look for black-and-white evidence," says the specialist.

Which Dietary Aids Are Effective?

"The primary nutrient a woman may require is vitamin D, a vitamin crucial to skeletal strength, immunity, muscles and including your hormones," says the dietitian. Common guidance is to using it in autumn and winter, however for those with darker skin, wear strong sunscreen or wear covering clothing when you go out, consider supplementing all year, suggests the specialist. "A lot of my patients, especially if the BMI exceeds 30, have low levels. Aim to take a minimum of 10mcg (400IU) of Vitamin D3 (cholecalciferol works better compared to ergocalciferol) – an affordable own-brand will do!"

The expert notes a flurry of questions about magnesium recently. "It has been used a lot in the past for easing muscles, for those experiencing cramps. Muscle function is important in nerve signaling, so it’s involved in neurological health. It’s important for this, brain health, and helps with rest and stress."

The issue I often see involves individuals begin all these supplements at the same time

The expert bought some personally – containing three types commonly sold together. Seems like a no-brainer, although the dietitian says one may not need it if you eat whole grains along with nuts, avocados and black beans. "I often say: assess your starting point?" asks the professional. "What is your current regarding habits? Is it possible to make these changes and see if it makes a change? Should you wish to try it, try it, but are you going to monitor your symptoms?"

"The problem {I