Best Supplements for Women Over 40
As women over 40 years of age, your bodies go through changes that can lead to nutritional deficiencies.
Nothing beats a balanced diet to get all the necessary nutrients you need, but it helps to supplement your diet with additional micronutrients that we lack in your day to day diet.
There are many different types of supplements available that offer various benefits tailored specifically for women over 40.
From multivitamins to probiotics and omega-3s, these supplements can help keep your body functioning at its best for years to come.
In this this, we discuss the best supplements for women over 40 and how they can help support overall health and wellness.
Health as a woman in the 40s
As women enter their 40s, you may face a variety of health risks. (especially if you ignore your body signs and go about like you’re in your 20s)
These can include an increased risk of developing age-related diseases such as osteoporosis and diabetes, as well as an increased risk of hormone imbalances and infertility.
Women in their 40s are also more likely to experience changes in energy levels due to the natural aging process.
For these reasons and more, it is important for women over 40 to pay attention to their health and make sure that they are getting all the vitamins and minerals necessary for proper functioning.
Best Dietary Supplements for Women over 40
Multivitamins
Multivitamins are a great supplement for women over 40, as they can help fill any nutritional gaps they may have due to diet and lifestyle.
Multivitamins are one of the most common dietary supplements because they contain a lot of the essential vitamins and minerals needed for proper health, including Vitamin D, B vitamins, magnesium and zinc.
Probiotics
Probiotics are a beneficial supplement for women over 40, as they can help to improve digestive health and support the immune system.
Probiotics may be beneficial in reducing inflammation and supporting skin health.
When selecting a probiotic supplement, it is important to look for one that contains multiple strains of helpful bacteria and one that has been stored in such a way that maintains its potency levels.
Omega-3 Fatty Acids
Omega-3 Fatty Acids have many health benefits, including improved cardiovascular health, anti-inflammatory effects, and cognitive benefits.
For women over 40, Omega-3 fatty acids can help to reduce the risk of age-related diseases such as arthritis and Alzheimer’s (thought more common in older adults, Alzheimer’s disease can affect people in their 30s)
Omega-3 fatty acids may also help with brain health, improve mood and energy levels, as well as aid in hormonal balance during menopause.
When selecting a supplement for omega-3s, it is important to look for one that contains EPA (eicosapentaenoic acid) and DHA (docosahexaenoic acid). These two fatty acids are the most important to look for when getting your Omega 3 supplement
Supplements for Maintaining Healthy Bones
As women over 40 age, they are at an increased risk for developing osteoporosis.
This is due to the natural decrease in estrogen levels that occurs during menopause (usually occurring between the ages of 45 and 55), which can lead to bone health issues.
Here are some of the supplements to keep your bones strong:
Magnesium
Magnesium is an essential mineral for women in their 40s, as it helps with maintaining bone health and increases bone density.
It can also help improve muscle functioning and joint health, making it a great choice for maintaining overall physical fitness.
Natural sources of magnesium can be found in high concentrations in dark green leafy vegetables, nuts, seeds and legumes.
Calcium
Although your bones absorb most calcium early in life, calcium can help maintain bone health later in life too.
Calcium has also been used for a variety of other bodily functions including muscle contraction, nerve activity, and heart activity as well as various biochemical reactions.
When the body doesn’t have enough calcium it can easily deplete your muscles, thereby weakening their function.
Calcium rich foods can be found in dairy products, dark green leafy vegetables, fish (such as canned salmon or sardines) and fortified foods like cereal or almond milk.
Vitamin D
Vitamin D helps to increase the absorption of calcium, which can help prevent or slow down the progression of osteoporosis.
It is also essential for maintaining muscle strength and functionality.
Vitamin D can be found in dairy products, fatty fish, eggs, and mushrooms.
Anti-Aging Supplements for Women over 40
We can experience signs of aging such as wrinkles and sagging skin as we age.
However, there are a variety of anti-aging supplements available that may be beneficial for women over 40 in helping to reduce the appearance of wrinkles and fine lines while improving overall skin health.
These supplements provide essential vitamins, minerals that work together to promote healthier looking skin and aid in slowing down (or even reversing) the effects of aging.
Here is a look at some of the common anti-aging supplements for women over 40:
Collagen
Collagen is an important protein found in the skin that helps to support its structure and elasticity.
Women over 40 will naturally produce less collagen which leads to wrinkles and sagging skin.
Supplementing with collagen can help increase production of this essential protein helping to improve overall skin health, reduce wrinkles, and increase firmness.
Natural Sources of Collagen include:
- Bone broth: By slowly simmering bones and connective tissue in water for an extended period of time, one can create a nourishing bone broth that is full of collagen.
- Fish: Oily fish like salmon are packed with collagen and great source of nourishment as they contain small amounts of the protein in their skin and bones.
- Chicken: Consuming chicken skin offers an excellent way to incorporate collagen into your diet as the skin and cartilage are both rich in this powerful protein.
- Red meat: Collagen is found in the connective tissue of red meats, such as beef and lamb.
Vitamin C
Vitamin C is an antioxidant that helps to protect cells from damage and supports the production of collagen. Vitamin C supplements can help to boost skin health and reduce the signs of aging.
Food sources rich of vitamin C are:
- Fruits: Fruits such as oranges, lemons, strawberries, raspberries, and blackberries are rich in vitamin C.
- Tomatoes: Tomatoes are a good source of vitamin C and are also rich in antioxidants.
- Bell Peppers: Bell peppers are one of the best food sources of vitamin C, and they come in a variety of colors. (eating colorful meals means ingesting a variety of vitamins, minerals, and antioxidants, which help to support different aspects of health)
- Broccoli: Broccoli is a good source of vitamin C and is also rich in other nutrients, such as fiber and vitamin K.
There is some evidence suggesting that taking a combination of vitamin C with collagen may be more beneficial than taking either on its own for improving overall skin health.
Vitamin E
Vitamin E is another antioxidant that helps to protect cells from damage and promotes healthy skin. Vitamin E supplements are commonly recommended as an anti-aging supplement.
Food sources rich of Vitamin E are:
- Nuts and seeds: Nuts and seeds are a good source of vitamin E. Some examples are almonds, hazelnuts, and sunflower seeds.
- Vegetable oils: Vegetable oils, like olive oil and canola oil, have a lot of vitamin E in them.
- Avocado: Avocados have vitamin E and are rich in healthy fats.
- Sweet potatoes: Sweet potatoes are a good source of vitamin E. They also have other things that are good for you, like vitamin C and potassium.
FAQ:
What vitamin supplements make you look younger?
Here are a few vitamins that are important for skin health and may contribute to a more youthful appearance:
- Vitamin C: Vitamin C is very good for your skin. It helps to keep skin safe from free radicals. Free radicals can damage your skin. Vitamin C also helps to make collagen. Collagen is important for keeping skin elastic.
- Vitamin E: Vitamin E is a type of vitamin that helps to protect your skin. It works by reducing the amount of damage that can be caused by things like pollution and the sun. Additionally, it may help to reduce the appearance of fine lines and wrinkles.
- B Vitamins: B vitamins are important for skin health. They help to produce energy and improve the appearance of skin by reducing redness and improving hydration.
More importantly we need to have regular exercise and a well balanced diet that contains different essential nutrients, vitamins and minerals. This helps you stay healthy and feel good.
Disclaimer: It is important to speak to your doctor before starting to take supplements to find the right dosage for your body. Supplements may be harmful to your body if taken in too high doses and may have harmful interactions with medication.
