It’s always important to eat healthy, while it becomes all the more essential after the age 40 because that is when your body isn’t working the same way as it was during the 20s. Muscle mass starts to degrade, moreover, we are also likely to put on the extra weight, due to menopause, and risk of the chronic diseases like cancer, heart disease, and diabetes begins to elevate.
One solution to it is getting enough of the essential vitamins and nutrients, which one can get through healthy eating, and the other way out is to start taking the multivitamin supplements to help bridge the gap of these essential nutrients.
Following are the 5 ways to get essential vitamins for women over 40s.
1. Vitamin B12
Once you step into your 40s, vitamin B12 should ideally be there in your radar. It is very essential for our blood and brain to function properly. Children and the younger adults can still avail the B12 they need from the food they eat that is present in meat and animal products which includes chicken, fish, dairy, and eggs. However vitamin B12 is poorly absorbed as the women enter in her 40s, and typically around 50 as that’s when the stomach acid levels also deplete. Any time after your 40s is always a good time to start taking Vitamin B12 from a supplement or multivitamin. Since it is a water-soluble vitamin, you pee out what you don’t really need. It is crucial for metabolism as well as energy production. It helps you to not only stay active but also young.
Our bones absorb most of the calcium earlier in life, however still calcium does play a crucial role in maintaining bone health even later in life too. Calcium is required for basic body functions such as muscle contraction, nerve and heart functioning, and if you are not getting enough nutrients from the diet, the body steals it from your bones which results into weakening of the bones.
The bottom line is that women do need calcium at their 40s. Most women get the calcium they need i.e. 1,000 mg a day for women 40 or older, and if they eat a well-balanced diet with all the calcium-rich foods such as dairy, broccoli, almonds, and spinach, it is sufficient. Moreover, they can even get it from multivitamin supplements.
3. Vitamin D
D is a biggie, especially after the 40s, because it helps protect women against the age related changes. Deficiencies in vitamin D have been linked to diseases such as diabetes, heart disease, and also breast and colorectal cancers, which are likely to show up one gets older. Plus, vitamin D is important to absorb calcium in the body. Dietary sources mainly include fish and dairy products, grains and cereals, but vitamin D that one gets from food is not properly absorbed. The sun is the best source of the vitamin D, but since one is not directly exposed to sun, and not all are non vegetarian and so vegan certified supplements in this case helps.
Magnesium’s role is to help regulate the body blood pressure, which is especially vital for women who are 40 plus, and are already at risk of blood pressure due to aging. A deficiency in magnesium has also been linked to diseases like heart disease, diabetes, etc. Moreover, it also helps the body in absorbing the calcium and so it plays an important role in muscle, heart and nerve function, as well as control the blood glucose level.
If you are already eating healthy, and a well balanced diet, you can get all the magnesium you need from the food itself which is found in green leafy vegetables, beans, soy, nuts, and avocados.
Iron helps in the production of RBCs (red blood cells), which carries oxygen throughout the body to the cells. Iron helps the cells to stay oxalated, young and also healthy. Iron help fill any gaps in the nutrition picture. It is always recommended to ensure it is tailored as per the age group. When you’re over 40s, you will need less iron than younger women, but you definitely will.
Lastly, apart from this, once you enter in your 40s, you will need boron, potassium, folate, vitamin E and K2 as well. Whether it’s vitamins, minerals, or even fiber, it is always a good idea to get them from foods instead of supplements. But this to be a challenge for most of us, especially when you don’t eat a well balanced diet, supplements are a boon. HERANOW has come up with the best multivitamin for women over 40s, which consists of all the essential vitamins and minerals required for the women as they age. It simply uses the right ingredient, with right dosages and is purely vegetarian and backed by science.It is recommended for all the women who are unable to follow a well balanced diet but at the same time, want to stay healthy.