I can’t emphasize more of whole foods, more of organic foods in my daily diet these days. Our bodies, hence our health, are exposed to thousands of pollutants and billions of pathogens of different kinds. Supporting the immune system with good food sources and daily vitamins for women over 50 is essential for a happy and healthy aging.
Finding high quality vitamins for women over 50 is a task of itself. Taking into account that this is the time for selecting vitamins for menopause can make this task even more difficult. Learning about being in a new body in a way makes this process a challenge and the joy. A challenge is with the adjustments as a woman in menopause each one of us needs to make. The joy comes from all the little victories along the way when we figure out when our body works best.
This post is an overview of the most widely used vitamins and supplements for women over 50. I thought it would be beneficial to share small chunks of information that will be of active use to you.
Over-the-Counter Vitamins for Menopause
Menopause can catch you at surprise if you do not get ready for you. Menopause symptoms seem to come all at once and can easily overwhelm you with their numbers and severity. However, if you start educating yourself about the symptoms and what happens during menopause, you will be able to create a harmonious and powerful lifestyle for yourself.
Here are some of the widely used over-the-counter vitamins menopausal women could benefit from.
Vitamin D And Hot Flashes
First thing you need to know is that Vitamin D does not reduce menopause symptoms. But having sufficient amounts of this vitamin in the body is crucial to avoid a multitude of serious health conditions.
What are the vitamins that are good for early menopause? You may be surprised, but Vitamin D is one of the essential ones. With age, our skin has more difficulties to synthesize Vitamin D from the sunlight. Our kidneys slow down with processing this vitamin into a usable form. And if you are hermit, spending most time indoors, then you are most likely to receive very little to nothing the Vitamin D you need during your life in menopause.
The lack in Vitamin D is associated with developing many other diseases and conditions. Talk to your medical doctor to figure out your optimal doses of all vitamins and supplements you would be taking when you reach menopause.
Lower levels of Vitamin D are associated with weight gain. Overweight women hold on to this vitamin in their fat cells. When a person loses weight, Vitamin D is released into your bloodstream.
Vitamin D supplements and foods rich in it are a must have!
Did you know that the the most absorption of the vitamins happens in the small intestines? That means that the supplements you take need to survive through the rigorous acid environment in the stomach while finding their way to the place of their consumption and absorption by our bodies.
When you eat foods rich in Vitamin D, you create a natural way of supplementing yourself with this important vitamin. Foods rich in Vitamin D are salmon and swordfish, tuna, orange juice, yogurt, liver oil, beef liver, eggs, Swiss cheese and foods fortified with vitamin D.
To raise the vitamin absorption by the body, many companies have developed different technologies for their supplements. The capsules and the coatings with proprietary technologies are some of the well-known protective mechanisms for the supplements.
Then there’s a different type of supplements that are called sublingual supplements. These vitamins are delivered into the blood stream through the saliva in our mouth. Literally, these vitamins melt under the tongue and find their way into the blood stream in no time, giving us better absorption and higher delivery of the active ingredients.
Vitamin D for Women with Menopause
Superior Source Vitamin D3 is made with MicroLingual technology. It means this vitamin melts under your tongue and gets into the blood stream almost instantaneously. Vitamin D works alongside with Calcium to build stronger bones, healthier teeth, shiner hair and beautiful nails.
When to Take Vitamins Chart
Supplements are better absorbed and used by our bodies when they are taken with other vitamins or minerals, with food or without food, and even all by themselves. Here’s a quick reference to when to take vitamins chart of the most widely used supplements. Thanks to Lisa Turner, a nutrition coach who develops food items for different segments of women population, here’s this guide.
The fat-soluble vitamins like Vitamins A, E, D, K are better absorbed when taken with food that has some healthy fats. Healthy fats can be in the form of avocado, salmon, olives, nut butter.
The water-souble vitamins like B-complex and Vitamin C do not require the presence of fats to be absorbed.
When you split the daily dosage of Vitamins B and C, you get a better absorption of these vitamins into the blood stream. Your body gets more balanced energy levels that come from Vitamin B-complex. And if you eat your greens and take Vitamin C, your body absorbs Calcium better in the presence of this vitamin.
Is BIOTIN A Vitamin?
Yes, biotin is also known as Vitamin B7 which is responsible for a gazillion of metabolic processes in our body by creating enzymes for chemical reactions.
As biotin belongs to the B-complex family, it is responsible for energy production.
But you probably know biotin as being great for hair and nails. Brittle nails and thinning hair can benefit from daily biotin uses. That is why biotin or Vitamin B7 can be one of the essential vitamins for menopause.
Biotin dosage should be determined by your health professional who knows your personal needs and your health history.
Do You Eat VITAMIN K2 Daily?
Food is our medicine. Eating wholesome foods with good fats, carbohydrates, proteins and rich in fiber, minerals and phytonutrients is essential to our well-being. Quality and nutrient rich foods provide the best vitamins for 50 year old woman as well!
Vitamin K2 provides anti-aging benefits to women who consume foods rich in this vitamin or take supplements. One of the main benefits of Vitamin K2 is its blood clotting properties. However, the positive works of this vitamin go way beyond that.
Make a mental note that Vitamin K2 is one of the key ingredients when it comes to the entire metabolic process within the body: bone health, cardiovascular and neurological health, energy production, anti-cancer benefits.
Per statistics, the majority of the population in this country has low levels of Vitamin K2, as the food rich in this nature-given chemical is not consumed on the regular basis.
Some of the richest vitamin K2 food sources are not a rocket science!
– Fermented Soy aka Natto – This food is at the top of charts for the vitamin K2, about 1103 micrograms per 100 grams of food.
– Sauerkraut – One of the best and cheapest fermented foods you can make at home. Rich in vitamins and probiotics that boost your immune system.
– Kefir and yogurt – Try this amazingly delicious casserole with kefir! You won’t believe what a great dinner can be cooking in a matter of minutes.
– Goose liver
– Egg yolks – Make sure you get Organic eggs from pasture-raised chickens.
– Butter – It is also great for your brain cells! Be on the lookout for a post with healthy fats that create a strong and healthy cell membrane to protect your DNA, hence well-being.
– Cheese, hard variety
– Brie, soft cheese
– Curd cheeses
Beware that when you eat the foods rich in vitamin K2 paired with highly processed fats and oils – canola oil, soybean oil, vegetable oil, corn oil – the absorption of vitamin K2 is highly reduced.
Add healthy fats to your diet to ensure that they help you to absorb the fat-soluble vitamins like vitamin K2! Use avocado oil and fresh avocados, olives and olive oil, coconut oil, butter and even bacon fat.
One of the readily available Vitamin K2 supplements comes from Superior Source. It is one of the sublingual must-haves for daily vitamins for women over 50.
Importance of VITAMIN C for Menopausal Women
Vitamin C is one of the important vitamins that our bodies do not generate. We get it from food and from supplements. This vitamin is a potent antioxidant with immune-boosting properties. You probably already know that Vitamin C is necessary for collagen production and beautiful skin. It also promotes smooth functioning for our joints. All of these functions are super important for menopausal women.
Besides being great for flu and upper respiratory infections, vitamin C is your catalyst and building block for many bodily functions.
Take Vitamin C for Your Heart Well-Being
As estrogen is on rapid decline during perimenopause and menopause, its low levels effect our heart health. From many studies, we know that Vitamin C helps to prevent heart disease. Take your daily dose of Vitamin C to avoid heart conditions.
Importance of Vitamin C for ATP Production
Who hasn’t been feeling tired during menopause? The fatigue syndrome can easily consume your day if you do not address it and help your hormonal balance. Vitamin C helps to manufacture the ATP, Adenosine Triphosphate, which is a primary energy carrier for all living organisms on earth. Spreading out your intake of vitamin C during the day could significantly benefit your energy levels.
Heal Better Your Gum and Teeth With Vitamin C Consumption
During menopause, you can experience gum bleeding more often than before. It could be a sing of lack of Vitamin C. Talk to your doctor about your symptoms. Ask how much of the Vitamin C you should be taking.
As Vitamin C is a water-soluble vitamin and flushes out of the body easily, spread out your daily dose throughout the day. You will notice a more sustainable energy level throughout the day. Plus the chemical reactions on the cellular level will be getting the supply of this vitamin as well.
Skin And Joints Benefit from Vitamin C Daily Intake
Collagen is needed to make connective tissues in our body. Beautiful skin and well-functioning joints can benefit tremendously through Vitamin C intake by menopausal women.
Food is the best source for Vitamin C. But when you need supplementation, take the quality ones. Superior Source sublingual vitamins deliver each ingredient into your blood stream almost instantaneously.
Supplements that Should Not Be Taken Together
Here are some of the best vitamins for 50 year old woman that should not be taken together.
Calcium – Avoid taking Calcium Carbonate as it is hard for our bodies to absorb and can cause stones. Take calcium separately from Zinc and Iron.
Iron – Take iron separately from Calcium! Do remember to use water to wash down any supplements you take on the daily basis. Some people use coffee or milk to help the supplements down the throat. Caffeine and calcium in milk products can interfere with body’s absorption of the iron.
One more thing about iron. Avoid Ferrous Sulfate that may cause constipation in some people.
Take your iron supplements before breakfast and prior to Vitamin E and your daily multivitamin.
Supplements that Should Be Taken Together
Here’s a quick reference to those vitamins and minerals that are recommended to be taken together for the maximum synergistic effect.
Calcium is recommended to be taken with food to avoid the formation of kidney stones. Small doses of Calcium of 500 mg twice a day with food – lunch and breakfast – is highly advisable.
Take Calcium with Magnesium in approximate 1:2 or 1:1 ratios. Many studies point to the fact that Calcium taken without enough Magnesium contributes to calcification of the arteries. Magnesium prevents this from happening.
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