Understanding the nutritional supplements women over 35 need can be a daunting task. With a plethora of options available at local pharmacies and influencers promoting various products on social media, many women find themselves bewildered when trying to determine which supplements are truly essential for their well-being.
The nutritional supplements industry is valued at $30 billion, encompassing over 30,000 products. It's no wonder that sorting through products one truly needs versus those that are unnecessary can be challenging. Moreover, this industry lacks substantial regulation, allowing numerous counterfeit products to slip through the cracks.
| Authentic nutritional supplements can play a crucial role in an individual's routine, especially considering that most Americans fail to meet recommended nutrient intake from food alone. Additionally, as our bodies age and hormonal levels change, our nutritional needs may shift, making supplementation essential. |
Women have unique nutritional needs, partially due to their menstrual cycle and the inevitable stage of menopause. Consequently, certain key nutrients should be prioritized in their diet to navigate through these changes and maintain overall health. Unfortunately, once menopause sets in, prevention is no longer an option. This is why specific supplements become crucial for every woman over 35 to consider incorporating into her daily routine. Here are the top six nutritional supplement :
1. Fish Oil
Cardiovascular diseases are the leading cause of death in women, and the risk increases with age. Alongside lifestyle changes like reducing alcohol intake and regular exercise, taking fish oil supplements may reduce the risk of heart and vascular diseases, lowering the chances of premature death due to cardiovascular issues. From eye health to heart health and even brain health, fish oil covers essential aspects of overall well-being. If you don't regularly consume the recommended two servings of fatty fish per week, incorporating fish oil supplements is particularly important. For those following a plant-based lifestyle, algae-based DHA supplements are a suitable alternative.
2. Vitamin D3
While Vitamin D is often labeled a vitamin, it functions as a hormone with a pivotal role in women's health, impacting bones, the immune system, mental health, and mitigating menopausal symptoms. Although the body produces Vitamin D when exposed to sunlight, insufficient outdoor exposure can lead to a deficiency. Approximately one billion people worldwide have a Vitamin D deficiency and could benefit from incorporating Vitamin D supplements. The best way to determine your need for Vitamin D supplementation is through a simple blood test conducted by your healthcare provider.
3. Calcium
Bone health may not be a top priority in your thirties, but as you age and hormonal changes occur, your bone strength can diminish. Calcium is the foundational mineral for bones, and while most individuals can obtain sufficient calcium from a regular diet that includes three daily servings of dairy products, supplementation may be necessary, especially if dietary intake is insufficient.
4. Vitamin K2
Vitamin K2, often overlooked in the standard American diet, is a crucial supplement for women over 35. Found in foods like natto (fermented soybeans), Muenster cheese, and seafish, Vitamin K2 activates proteins that assist calcium in binding to bones. Studies suggest that higher levels of Vitamin K2 are linked to improved bone density.
5. Folic Acid
For women in their childbearing years who have not reached menopause, pregnancy remains a possibility. Experts recommend women of childbearing age to take an additional 400 micrograms of folic acid, a nutrient associated with reducing the risk of birth defects. Ensuring adequate intake is wise even before reaching menopause.
6. Choline
Choline, a lesser-known nutrient, is essential for brain health, potentially reducing the risk of Alzheimer's disease. Given that women are more susceptible to this disease, incorporating choline into your diet or via supplementation after the age of 35 can support brain health.
Lutein and Zeaxanthin
As women age, eye health becomes increasingly vital. Excessive screen time exposes eyes to harmful blue light, contributing to irreversible damage and an increased risk of macular degeneration. Lutein and zeaxanthin, found in foods like eggs, liver, and leafy greens, are vital for eye health. As most Americans fail to consume adequate amounts through diet alone, supplementation becomes crucial for maintaining eye health.
In conclusion, the decision to incorporate nutritional supplements should be personalized and based on individual health needs. Before introducing any new supplement, consulting with a healthcare professional is essential to ensure proper dosage and to rule out any potential interactions with existing medications. By addressing specific nutritional needs, women over 35 can proactively support their overall health and well-being.