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One used to confidently avoid health supplements. Doctors often claimed that if you maintain a balanced diet, you would only be flushing cash down the loo. Research showed that people who took daily vitamins didn’t extend their lifespan, with some actually experiencing a 4% increased mortality risk. But now that I’m unequivocally past youth, my use of supplements has slowly crept up to several a day: vitamin D (by health guidelines), magnesium citrate (for sleep, muscle relaxation, cognitive health and anxiety; I am pretty certain it helps), lion’s mane mushroom (for cognition; no idea whether it works), biotin (to strengthen hair; likewise not sure) and I am considering adding additional should I can afford them. But am I being fooled? Do women actually need to start taking supplements as they hit middle age?

Factors That Aging Women Might Need Additional Nutrients

"There are many reasons why we might require extra nutrients with aging," says a specialist female wellness nutritionist. "It isn't extreme, as if suddenly we need an IV," she adds. "But as we age, the body doesn’t work as well, and there are some nutrients such as B12 and dietary calcium that we begin to take in far less efficiently with age."

Shifting hormones are another justifiable cause to take supplements, she notes, since waning oestrogen "affects so many bodily systems, including our bone health, our metabolism, cardiovascular disease risk or muscle preservation, and there are various nutrients which can help reduce such health risks." However: "There isn't a blanket recommendation. Just because you're in perimenopause; you’re going to be deficient in all these things."

I'd say to women in menopause: go for dairy, or perhaps a fermented dairy like yogurt drinks, or a enriched plant-based milk

Before thinking about any supplements, it's wise to take a cold, hard look at dietary patterns. "We might have unhealthy dietary patterns, especially in midlife, when we’re that busy generation and time is not our own and we do not consistently prioritize our health," says the expert. Social ideals regarding body size and diet often promote drastic measures, like ditching meals for a trendy green smoothie, or eliminating milk products. "At times fad diets end up meaning you don’t have a well-rounded nutrition."

Another basic factor to address, says an expert nutritionist, involves consuming an adequate quantity of dietary protein: "Approximately 1.6 grams per kilo of healthy weight a day, spaced throughout the day." (Healthy weight meaning what a person should be with a BMI of 18 and 25.) Should you be highly active, up to 2 grams per kg is good, she adds, "combined with strength exercises, 2-3 times a week, for skeletal strength and muscle mass preservation."

Getting adequate fiber is crucial too, she says, "because if you look after digestive health, it will aid nearly all body functions, including immune health to mood." This will additionally help your friendly gut microbes digest and generate more nutrients – a natural nutrient producer, so to speak.

Ways to Spot Nutrient Shortages

The body will usually signal when they are not getting essential nutrients. "In my view we lose the skill of listening to our body. We’re too busy," observes the expert. "It involves noticing when things change, such as if you’ve got fatigue, muscle weakness or thinning hair, which could reflect any number of vitamin shortages."

Looking at your lifestyle, prescribed drugs and dietary patterns may also provide clues. "If you’re vegan, you might need a additional source of B12," says the expert. "Alternatively, if taking a stomach acid reducer or diabetes medication, these can reduce absorption." Many unintentionally lower calcium intake by opting for organic non-dairy milks. "These are not fortified with calcium and dietary iodine," says the specialist. "Calcium is essential for bone health. Iodine levels are crucial for thyroid health. So I would say to menopausal women: opt for dairy products, or maybe a fermented dairy like fermented milk, or choose a enriched milk alternative."

Women can bleed more heavily in the menopausal transition, which could cause low iron. An additional point the dietitian suggests is whether you have digestive health issues, "such as gluten intolerance or anything affecting absorption of nutrients."

Significant shortages can usually be verified with a blood test. "Consult a nutrition expert, a physician, undergo lab tests done to check for clear proof," advises the professional.

What Dietary Aids Work?

"The primary supplement a female may require is vitamin D, a vitamin crucial to skeletal strength, immunity, muscles and including your hormones," explains the dietitian. Common guidance involves take it in colder months, however if you have more pigmented skin, use high SPF or wear covering clothing outdoors, consider taking it all year, suggests the nutritionist. "A lot of my patients, especially when body mass index exceeds 30, have low levels. Aim to consume a minimum of 10mcg (400 International Units) of Vitamin D3 (vitamin D3 works better compared to ergocalciferol) – an affordable own-brand will do!"

The dietitian notes a flurry of questions about magnesium recently. "It has been commonly utilized in the past for easing muscles, if you get cramps. Muscle health is important in our nerve stimulation, so it’s part of neurological health. It's crucial for that, cognitive function, and helps with rest and stress."

The issue I often see involves individuals begin multiple pills simultaneously

The nutritionist purchased a product for herself – containing three types often marketed together. Sounds like a no-brainer, although the specialist says one may not need it with a diet rich in whole grains plus seeds, avocado and legumes. "My approach is: what’s your baseline?" asks the professional. "Where are we at regarding habits? And can you adjust your diet and observe whether it makes a change? If you want to test it, do so, but will you monitor your symptoms?"

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