As a 40 plus woman (sometimes I can’t even believe it) I can feel how things are starting to change in my body. My sleep quality isn’t what it used to be, my energy levels aren’t what they used to be, my joints are achier. My recovery time between workouts (or even after getting a cold) is taking longer than it used to. On a more superficial note those smile lines are getting a little deeper. For a while it was hard for me to accept what that subtle thief known as time was doing to my body, but as I get older and wiser and my understanding that the failure to accept anything in any given moment is a form of suffering, I now embrace this whole aging thing with as much grace as possible.
As a health coach, I also know that there are many things I can do to slow the symptoms associated with aging that I mentioned above. One is ensuring I eat a healthy balanced diet. There really is no replacement for that and it becomes more important than ever as I age. I make sure to get adequate sunlight (which affects quality of sleep and the cell regeneration process). I get exercise daily even if it’s only a walk. Also, I do something that will put stress (good stress) on my body at least 3 days a week. This, in my case, is usually gym sessions.
Another less talked about way to preserve yourself as a woman over 40 is with supplementation. There are several vitamins and minerals that start to deplete a lot faster as we age and so supplementing with the right vitamins and minerals might be advantageous. Some vitamins and minerals can react with different medications so I advise you to check with your physician as to which ones are right for you.
6 Supplements For Women In Their 40s
Vitamin D
Assists in calcium absorption along with reducing the risk of diseases such as MS and heart disease. It also supports immune function.
Magnesium
Women over 40 are at greater risk of high blood pressure which magnesium can help regulate. Ensuring proper levels of magnesium also assists with the absorption of vitamin C. The muscle relaxation properties of magnesium can help with getting a good nights rest. It also supports thyroid function.
Omega 3s
Reduces inflammation in the body, assists in cell membrane structure, supports healthy skin. It also supports cognitive brain function and heart health.
B 12
As we age we don’t absorb B12 as well due to less stomach acid, and so while B12 is found in meat, dairy and eggs it may be wise to add a supplement to your diet. B12 aids in brain and nerve function as well as the production of red blood cells.
Calcium
A vital supplement as we age. If you don’t get enough calcium your blood will begin to steal it from your bones, causing brittle bones.
Multivitamin
If you can get your hands on a good multivitamin with higher levels of B12 than you may not need to take it separately.
I want to stress that I don’t recommend just arbitrarily taking vitamins and minerals. What I do recommend is getting blood work done, especially if you are starting to feel fatigued on a regular basis or have sore joints, and then taking what you actually need. The supplements above is simply what many women 40+ are often deficient in as they age.
A final note. Not all vitamins are created equal. Look for high quality supplements for women to ensure you’re giving your body the best to work with.
Here’s to taking care of our bodies so that we can live our 40s and beyond with vitality and wellness!Content Details
Last updated on:
17 Jul 2019 | 10:51 am (IST)
Have you just knocked at the doors of 40s and started experiencing few not-so-good changes in the health?
If you are feeling tired all the time, have painful joints, are worried about new crease lines on the face, it’s time to pop up mineral supplements, as a part of your regular meal.
As a woman reaches forties, she faces quite a lot of health issues such as a decrease in the libido, slow metabolism and fragile bones.
Ageing is inevitable, and at the same time, your body is also not able to cope the same way at 40 plus, as it was at 20. Supplements functions as an army to fight age-related ailments and help in staying fit.
Vitamin B12
Vitamin B12 is one of the essential supplements to be added in your list as soon as you turn 40. It plays a major role in maintaining normal blood and brain functioning. Young adults are likely to get from a whole lot of food sources such as egg, lean meat, fish and dairy products, but as you age the absorption decreases, because the stomach acids levels are washed out.
As you turn 40 and most importantly after 50 it is time to start getting your Vitamin B 12 supplement.
Calcium
Calcium is one of the pivotal supplements as you age. It plays a major role in maintaining bone health, muscle contractions, nerve and heart functioning. Several studies say that over boarding of calcium might increase the risk of heart diseases. But as you age if you are not getting enough of calcium, the body starts depleting from your bones and makes it fragile. So, you need calcium supplements after you turn 40 if the diet is deficient.
Vitamin D
Vitamin D is a big boss when it comes to supplements as it can shield you against age-related changes that show up. Severe deficiency in Vitamin D increases the risk of health problems such as diabetes, heart diseases, breast and colorectal cancers all of which are more likely to attack you as you age. In addition, it plays a vital role in calcium absorption. Generally, from the food, it is poorly absorbed, so it is ideal to include Vitamin D3 supplements in your diet.
Magnesium
Magnesium is a key mineral that stabilizes the blood pressure, which is especially important for women over 40 who are at risk of high blood pressure due to the ageing process. It also plays a major role in helping the body absorb calcium and promote the muscle, nerve and heart functions. Also, a deficiency in magnesium increases the risk of diabetes, inflammation, and heart disease. So, taking a supplement improves your health.
Omega 3 Fatty Acids
Omega 3 fatty acids come with a myriad of health benefits and even offsets the negative effect of ageing like heart disease and cognitive decline. Several pieces of evidence prove that omega supplements are beneficial in lowering cholesterol levels, reducing the risk of stroke, and boosting the memory. As the body can’t produce omega 3 fatty acids on its own it is essential to take them in the form of supplements.
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