The Best Supplements and Vitamins for Women Over 50
Getting the nutrients we need to stay healthy is important at every age as the needs of our bodies change over time. As part of the aging process, our bodies require more of certain nutrients, such as Coenzyme Q10 (CoQ10) , leaving it up to us to fill in those gaps.1 Making sure you have optimal levels of other nutrients, like calcium for strong bones, may also mean adding targeted supplements, such as for joint health, to your healthy diet.
Your 50s are a great time to take a closer look at your overall wellness needs and embrace some healthy additions to your self-care routine for supporting wellbeing into the future. Here are nine top picks for supplements that can help women in their 50s enjoy vibrant health:
#1 Calcium for Strong Bones
Did you know that your entire skeleton is replaced approximately every ten years?6 To accomplish this, your body reabsorbs older bone tissue while also creating new tissue. But if you don’t get enough calcium in your diet, or if you don’t absorb enough calcium from the foods you eat, your body might not make enough of the strong, new bone you need to stay healthy.6
In general, bone mass or bone density tends to decrease as we get older, especially for women after menopause, due to a loss of calcium and other minerals.7 A decrease in bone density can make us more vulnerable to injuries and other health concerns.6 That’s why it’s so important to get enough calcium throughout life, and it’s especially important for women in their 50s. Calcium is also needed for the healthy functioning of our heart, muscles and nerves.8
Try supplementing your diet with a highly-absorbable Calcium Citrate supplement to help build and support strong bones in your 50s and beyond.
#2 Magnesium for Stress & Overall Wellness
Magnesium is an important mineral that plays a role in calcium absorption, but it does a lot more too. In fact, magnesium is involved in more than 300 enzymatic reactions in our bodies, supporting muscle and nerve health, protein synthesis, energy production and more.13
Magnesium contributes to the structural development of bone.13 And it’s involved in the transport of calcium and potassium across cell membranes, which is necessary for healthy nerve impulses, muscle contraction and heart rhythm.13
Magnesium simply isn’t optional when it comes to supporting overall wellbeing. Some experts have also referred to magnesium supplements as “the original chill pill” because, in addition to all the other benefits, magnesium has a calming, stress-reducing effect that benefits both body and mind.14
Try it in Albion Magnesium Glycinate, or our Mellow Mag drink, which is a delicious, refreshing and relaxing way to get your daily magnesium.
#3 Black Cohosh for Hormonal Support
Black cohosh is made from the roots of the North American black cohosh plant, and it’s one of the most researched supplements for support during menopause.22 Black cohosh supplements are often taken to support hormonal balance and to help with concerns associated with menopause like hot flashes, mood support, sleep issues, heart concerns, night sweats and sexual health.23
While this “feminine herb” is most often taken to help ease the transition into menopause, it may also help promote hormonal balance during the menstrual cycle.23 If you're taking any prescription medicines, including birth control, be sure to check with your doctor before taking black cohosh and always follow the directions on the product label.
#4 CoQ10 for Cellular Energy & Heart Health
Your body makes some CoQ10, but production declines with age, and low levels of CoQ10 have been linked to cardiovascular concerns.1 CoQ10 also plays a key role in converting food into energy.1,2
CoQ10 supplements support cardiovascular health in many important areas.1,2 It’s also beneficial for people taking statins because CoQ10 may help reduce the muscle-related effects of statins.2
When shopping for a CoQ10 supplement you’ll notice that there are two types available: ubiquinol and ubiquinone. Ubiquinol is the active form of CoQ10, and your body converts ubiquinone into ubiquinol.2 They're both great options, but some experts say that younger people may get more benefits from ubiquinone, and older people may benefit more from ubiquinol, potentially because our bodies become less efficient at converting ubiquinone into ubiquinol over time.2
#5 Turmeric for Cognitive Health & Digestion
Turmeric, and a carotenoid within turmeric known as curcumin, pack in a wealth of wellness benefits for women in their 50s from cognitive support to promoting healthy joints, circulation, digestion, skin health and more.3 Many of those benefits are attributed to the powerful antioxidant effects of curcumin.4
Research has shown that high-absorption Theracurmin® curcumin supplements may have a positive impact on memory, mood and attention.5 And the vitamins, minerals, antioxidants, and phytochemicals in turmeric have a soothing effect on the gastrointestinal system and provide support for digestion. 3
With so many potential benefits, turmeric is an obvious choice for your wellness routine in your 50s. If you want to learn more about the benefits of and differences between turmeric and curcumin supplements, read Turmeric vs. Curcumin: What is the Difference?
#6 Vitamin D3 for Calcium Absorption & Immune Function
Experts recommend taking vitamin D supplements with calcium because vitamin D plays a role in calcium absorption, making it an essential nutrient for optimal bone health.9 Vitamin D promotes both calcium absorption in the gut and helps maintain adequate calcium and phosphate levels needed for new growth and remodeling of bones.10
Without adequate vitamin D levels, our bodies wouldn't absorb enough calcium from the foods we eat, so the body may start taking calcium from stores within our bones, which weakens the bones and affects future bone development.8 Vitamin D also supports immune function, modulation of cellular growth and more.10
Despite its many vital roles in maintaining health, research suggests that most Americans don’t have adequate levels of vitamin D.11 Keep your levels up with a vitamin D3 supplement, which may be twice as effective as D2 for raising your vitamin D levels.12 Looking for a delicious way to supplement vitamin D? Try our delicious raspberry-flavored gummies!
#7 Omega-3 Fatty Acids for Brain & Heart Health
Omega-3 fatty acids include two essential fatty acids: eicosapentaenoic acid (EPA) and docosahexaenoic acid (DHA), which can be found in both marine and plant sources like salmon, tuna, krill and flax seeds. These nutrients are so important for maintaining health as we age that European researchers recommend everyone over 50 take at least 1 g of Omega-3 daily.15
What do omega-3 fatty acids do for your body? There are more than a dozen science-based benefits of omega-3s including the following, which are excellent women in their 50s:
-Eye Health: DHA is a structural necessity for healthy retinas16
-Heart Health: Cultures that eat more omega-3 rich foods have lower rates of heart health concerns and research has attributed that, in part, to omega-3 fatty acids16
-Joints & Bone Health: Researchers say omega-3 may increase calcium levels in bone and contribute to stronger bones, which also helps joints, and it supports joint health in other ways too16
-Sleep Better: Low levels of DHA have been linked to having trouble sleeping16
-Positive Mood: People who consume omega-3 regularly generally feel more positive overall16
-Skin: Supports healthy skin cell membranes and has anti-aging skin benefits16
The omega-3 supplement you're probably most familiar with is fish oil, and that’s a great option, but there are other options too, like krill oil or our Plant Based Omega-3.
Learn about the biggest differences between fish oil and krill oil in the article Krill Oil Vs. Fish Oil: Which Has More Benefits?
#8 B-Complex Vitamins for Energy & Wellbeing
B-complex vitamins work together to support many vital functions in the body including energy production, cellular health, supporting the growth of red blood cells, healthy brain function, digestion, nerve function, hormonal wellness, cardiovascular health and muscle tone.17
If all the above benefits aren’t enough, consider that even a mild vitamin B12 deficiency may put us at risk of developing cognitive health concerns as we age.18 Vitamin B-12 is essential for optimal brain function, and since we may have trouble absorbing B12 from food sources as we age, the Institutes of Medicine has recommended that most adults over 50 get their vitamin B12 from supplements or fortified foods.19
Learn more about the benefits of each B-complex vitamin in Your Complete Guide to B Vitamins.
#9 Glucosamine Sulfate for Healthy Joints
You may not experience joint health issues in your 50s, but now is still the time for adding joint care to your routine to help keep your joints healthy as you age. Over time, the natural cushioning in joints break down and it’s important to get ahead of that concern.7 Research has shown that glucosamine sulfate may slow that natural breakdown of joint cushioning when taken over extended periods of time.20
Glucosamine sulfate is almost always derived from shellfish, so if you have a shellfish allergy, you might consider glucosamine hydrochloride (HCL) supplements instead. Always read product labels to check ingredients and warnings. While glucosamine sulfate is the focus of most studies highlighting the benefits of glucosamine, glucosamine hydrochloride does provide similar benefits for joint health, and it may be an alternative for people looking for glucosamine without shellfish.21
Bonus: Real Food Multivitamins for Women
It isn’t always possible to consistently meet nutritional needs through diet alone, so fill in your nutrient gaps by taking a multivitamin made from real food ingredients.
Swanson’s Real Food Multi Women’s Daily also includes the adaptogenic herb ashwagandha to help fight the effects of daily stress, plus cranberry concentrate and turmeric extract, along with an array of essential vitamins and minerals for women, many of which are mentioned in the list above.
If you do opt for a multivitamin, read the label closely before taking additional vitamins and supplements just to make sure you aren’t getting more of a particular nutrient than you need.
Health and Wellness at Every Age
Educating yourself on what you can do now to stay healthy and happy at every age is a great first step. By reading this article you're being smart about nutrition by learning what your body needs as you age. Proper nutrition plays a huge role in your wellness journey, and we’re excited to take that journey with you!
Staying active and finding time for fitness are both important in your 50s, too. Check out Fitness Over 50 for expert tips on adding a low-impact fitness routine to your daily health regimen.
Lindsey Toth, MS, RD
Lindsey is a nationally-recognized registered dietitian and nutritionist with a soft spot for ice cream. She empowers people to take charge of their health by finding the balance between the pleasure and nourishment in food. Her philosophy is that you should take care of your body because it’s the only permanent home you have. It’s what inspired her to pursue a career in nutrition.
*These statements have not been evaluated by the Food and Drug Administration. These products are not intended to diagnose, treat, cure, or prevent any disease.
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