Vitamins and supplements for women after 40

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Vitamins and supplements for women after 40: the path to a healthy and active lifestyle

With the onset of the 40th anniversary, the female body undergoes significant changes associated with hormonal restructuring, a decrease in metabolism and an increased risk of developing certain diseases. Proper nutrition and lifestyle, in combination with taking the necessary vitamins and additives, can help women maintain health, energy and vitality in this important period of life.

I. Hormonal changes after 40 years and their impact on women’s health

After 40 years, the level of estrogen and progesterone begins to gradually decline, which is a harbinger of menopause. This period is often called perimenopause and it can last several years. Hormonal vibrations affect various aspects of women’s health:

• Bone density: A decrease in estrogen levels helps to reduce bone density, increasing the risk of osteoporosis.
• Cardiovascular system: Estrogen plays a protective role for the cardiovascular system. A decrease in its level can increase the risk of developing cardiovascular diseases.
• Metabolism: Metabolism slows down, which can lead to weight gain and difficulties in maintaining a healthy weight.
• Leather and hair: A decrease in the level of collagen and elastin, caused by hormonal changes, leads to wrinkles, dry skin and thinning of the hair.
• Mood and dream: Hormonal vibrations can cause mood swings, irritability, anxiety and sleep disturbance.
• Reproductive function: Reducing fertility and changes in the menstrual cycle.
• Cognitive functions: Memory deterioration and concentration may be observed.
• Muscle mass: Reducing muscle mass and an increase in fat mass.

Given these changes, it becomes especially important to support the body with the necessary vitamins, minerals and additives to compensate for deficits and minimize the negative consequences of hormonal restructuring.

II. Basic vitamins and minerals for women after 40 years

1. Calcium:

   • Role in the body: Maintaining the health of bones and teeth, participation in muscle contractions, transmitting nerve impulses and blood coagulation.
   • Why is it important after 40: A decrease in estrogen levels increases the risk of osteoporosis. Sufficient calcium consumption helps to slow down the loss of bone mass.
   • Recommended dosage: 1000 mg per day for women 40-50 years, 1200 mg per day for women over 50 years old.
   • Sources: Dairy products (milk, yogurt, cheese), green leafy vegetables (cabbage, spinach), enriched products (tofu, soy milk, orange juice), calcium additives.
   • Notes: When taking calcium additives, a dose should be divided into several techniques during the day, since the body absorbs small portions better. Vitamin D is necessary for the absorption of calcium.

2. Vitamin D:

   • Role in the body: The assimilation of calcium, maintaining bone health, strengthening the immune system, regulation of cellular growth.
   • Why is it important after 40: Helps prevent osteoporosis, supports immunity and reduces the risk of chronic diseases.
   • Recommended dosage: 600 IU (international units) per day for women 40-70 years old, 800 IU per day for women over 70 years old.
   • Sources: Sunlight (15-20 minutes of stay in the sun daily), oily fish (salmon, tuna, mackerel), egg yolks, enriched products (milk, cereals), additives of vitamin D.
   • Notes: Most people experience vitamin D, especially in the winter months or with a limited stay in the sun. A blood test can help determine the level of vitamin D and choose the optimal dosage.

3. Magnesium:

   • Role in the body: Participation in more than 300 biochemical reactions, regulation of blood sugar, maintaining the health of the nervous system, muscles and heart, regulation of blood pressure.
   • Why is it important after 40: It helps to control the blood sugar levels, reduces the risk of developing cardiovascular diseases, improves sleep quality and reduces muscle cramps.
   • Recommended dosage: 320 mg per day.
   • Sources: Green leaf vegetables (spinach, manhold), nuts (almonds, cashews), seeds (pumpkin seeds, chia seeds), whole grain products, legumes (black beans, beans), avocado, dark chocolate, magnesium additives.
   • Notes: There are several forms of magnesium in additions (citrate, oxide, glycinate). Magnesium glycinate is considered one of the most absorbed forms.

4. Vitamin B12:

   • Role in the body: Maintaining the health of the nervous system, the formation of red blood cells, participation in cell metabolism.
   • Why is it important after 40: With age, the body’s ability to absorb vitamin B12 from food decreases. Vitamin B12 deficiency can lead to fatigue, weakness, anemia and neurological problems.
   • Recommended dosage: 2.4 mcg per day.
   • Sources: Meat, fish, poultry, eggs, dairy products, enriched products (cereals, soy milk), additives of vitamin B12.
   • Notes: Vegetarians and vegans are recommended to take vitamin B12 additives, as it is mainly found in animal products.

5. Vitamin B6 (Pyridoxin):

   • Role in the body: Participates in the exchange of amino acids, carbohydrates and fats, supports the health of the nervous system and the immune system.
   • Why is it important after 40: It can help alleviate the symptoms of PMS and perimenopause, such as mood swings, irritability and bloating.
   • Recommended dosage: 1.3 mg per day for women 19-50 years old, 1.5 mg per day for women over 50 years old.
   • Sources: Meat, fish, poultry, potatoes, bananas, chickpeas, enriched cereals.
   • Notes: High doses of vitamin B6 can cause neurological problems, so it is important not to exceed the recommended dosage.

6. Iron:

   • Role in the body: The transfer of oxygen in the blood, maintenance of energy, participation in the immune function.
   • Why is it important after 40: Women during the period of perimenopause may experience more abundant menstrual bleeding, which can lead to iron deficiency.
   • Recommended dosage: 18 mg per day for women 19-50 years old, 8 mg per day for women over 50 years old (after the cessation of menstruation).
   • Sources: Red meat, poultry, fish, legumes (lentils, beans), green leafy vegetables (spinach), enriched cereals, iron additives.
   • Notes: Iron from plant sources is absorbed worse than iron from animal sources. Vitamin C improves iron absorption.

7. Omega-3 fatty acids:

   • Role in the body: Maintaining the health of the heart, brain and joints, reducing inflammation.
   • Why are it important after 40: They help reduce the risk of developing cardiovascular diseases, improve cognitive functions and relieve arthritis symptoms.
   • Recommended dosage: 250-500 mg EPA and DHA per day.
   • Sources: Bold fish (salmon, tuna, mackerel), linseed oil, chia seeds, walnuts, fish oil supplements or croil oil.
   • Notes: Fish oil may contain heavy metals. Choose high -quality additives that have passed the test for cleanliness.

8. Vitamin C:

   • Role in the body: Antioxidant, support of the immune system, collagen synthesis, improvement of iron absorption.
   • Why is it important after 40: It helps to protect the cells from damage to free radicals, strengthens the immunity and supports the health of the skin.
   • Recommended dosage: 75 mg per day.
   • Sources: Citrus fruits (oranges, grapefruits, lemons), berries (strawberries, blueberries, raspberries), kiwi, pepper, broccoli.
   • Notes: Vitamin C water -back, so excess is excreted from the body in the urine.

9. Vitamin E:

   • Role in the body: Antioxidant, cell protection from damage by free radicals, support of the immune system.
   • Why is it important after 40: Helps protect the skin from aging, reduces the risk of developing cardiovascular diseases and some types of cancer.
   • Recommended dosage: 15 mg per day.
   • Sources: Vegetable oils (sunflower, olive, almond), nuts (almonds, hazelnuts), seeds, green leafy vegetables (spinach, broccoli).
   • Notes: The use of high doses of vitamin E should be avoided, as this can increase the risk of bleeding.

10. Zinc:

    • Role in the body: Support for the immune system, wound healing, participation in the metabolism of proteins, carbohydrates and fats.
    • Why is it important after 40: Supports immunity, skin and hair health, and also participates in the process of cell division.
    • Recommended dosage: 8 mg per day.
    • Sources: Red meat, poultry, seafood (oysters), nuts, seeds, whole grain products.
    • Notes: When taking zinc additives, it should be borne in mind that it can prevent the assimilation of copper.

III. Additives for women after 40 years

1. Phytoestrogens:

   • Role in the body: Plant compounds imitating the effect of estrogen in the body.
   • Why are it important after 40: The symptoms of perimenopause and menopause, such as tides, night sweating and dry vagina, can help relieve symptoms.
   • Sources: Soy, soy products (tofu, soy milk), flax, red