Vitamins are important for good health at any age. Regular exercise and a healthy lifestyle in general, supplemented with adequate vitamins and minerals, help the body function properly and protect it from disease. At the same time, the amount of vitamins that you need changes with age. As for women, starting from about 30 years old, their body needs certain substances that help slow down the aging process and maintain women's health. What vitamins are most useful for women after 30, 40 and 50 years old, our portal will tell in this article.
Health and beauty of women after 30, 40 and 50 years: the role of vitamins and minerals
A young female body is able to more effectively resist age-related changes and diseases. However, with age, the body's defenses weaken, the skin becomes thinner, wrinkles appear on it, it becomes more and more difficult for a woman to control weight and keep herself in shape. All these problems are the result of natural aging processes, including hormonal changes.
That is why it is very important to include regular physical activity in accordance with age, as well as take care of proper nutrition, since the vitamins and minerals of their food are perceived by the body much better than their counterparts in nutritional supplements.
Because estet-portal.com will tell you:
- what vitamins and minerals do women need after 30;
- what vitamins and minerals do women need after 40;
- what vitamins and minerals do women need after 50 years.
Vitamins and minerals for women over 30
The main problem faced by women after 30, – appearance of the first wrinkles. However, at this age it is important not only to take care of the skin intensively, but also to take measures aimed at preventing health problems, the risk of which increases with every year of life. The following vitamins and minerals will help with this:
- Antioxidants
Many women over the age of 30, looking in the mirror, notice the first wrinkles and a deterioration in the quality of the skin in general. A group of vitamins and minerals known as antioxidants neutralize the action of free radicals – harmful molecules that accelerate the aging process and provoke the development of diseases. In general, women over 30 need about 75 mg of vitamin C daily to fight signs of aging and boost their immune system. Vitamin C promotes the absorption of vitamin E, improves immunity and reduces the risk of heart disease.
Women over 30 should also consume approximately 0.8mg of vitamin A daily, which protects the eyes and skin from photodamage.
- Folic acid
Vitamin B9 is especially necessary for pregnant women and women planning pregnancy. Folic acid is known to reduce the risk of neural tube defects in the fetus, preterm birth and low birth weight. Therefore, after 19 years, it is recommended to consume 400 mcg of vitamin B9 per day, and for pregnant women – 600 mcg.
- Vitamin D and calcium
To strengthen bones and prevent osteoporosis, women need to get enough calcium – about 1000 mg per day. For pregnant and lactating women, this figure increases to 1200-1500 mg per day.
Vitamin D helps the body absorb calcium, so the two are recommended in combination to prevent bone loss associated with menopause. After 30 years, the daily norm of this vitamin for women is approximately 400 IU per day.
- Iron
In addition to vitamins, iron intake is important for women over 30, especially in case of heavy menstruation or pregnancy. Iron deficiency leads to fatigue, increases the risk of developing infectious diseases and prevents the maintenance of optimal body temperature.
To avoid these problems, it is necessary to provide about 18 mg of iron to the body daily, pregnant – about 27 mg.
Vitamins and minerals for women over 40
After the age of 40, women begin to lose muscle mass, they tend to gain weight, they approach the menopause period, along with which the risk of developing chronic diseases increases – cancer, heart disease, diabetes. Therefore, among other things, it is necessary to ensure that adequate amounts of vitamins and minerals enter the body, in particular:
Vitamin B12
- After 40 years of age, vitamin B12 is simply essential for women, as it ensures normal blood circulation and brain function. And if in childhood and adolescence we have enough vitamin B12, which we get from food (meat, fish, eggs, chicken), with age, the absorption of this vitamin decreases. Therefore, after the age of 40, a doctor may prescribe B12 in the form of vitamin supplements.
Calcium
- Although studies have shown that increased calcium intake does not significantly reduce the risk of fractures, this mineral may protect postmenopausal women from heart disease, strokes and cardiac death. Calcium is needed for muscle contraction, nerve and heart function, and other biochemical reactions, so it's important to get it into the body. About 1000 mg of calcium per day (i.e. the norm) a woman can get from a balanced diet. Dairy products, tofu, sardines, broccoli, almonds and spinach – foods rich in calcium.
Vitamin D
- Vitamin D is essential for women over 40, as a deficiency is associated with an increased risk of diabetes, heart disease, multiple sclerosis, and cancer. In addition, the sunshine vitamin helps the body absorb calcium.
Fish, dairy products, grains and cereals – food sources of vitamin D. However, the body synthesizes most of this vitamin. When you walk in the sun Therefore, daily walks during the day should become an integral part of every day for women after 40 years. With a lack of this vitamin in the body, the advisability of taking supplements is determined solely by the doctor.
Magnesium
helps the body regulate blood pressure, which is very important for women over 40 who are already at risk of hypertension. Magnesium deficiency threatens:
heart disease;- diabetes;
- inflammation.
- Among other things, magnesium aids in the absorption of calcium in the body, which means it is indirectly beneficial for muscles, nerves, and the heart, as well as for blood glucose control.
Potassium
- Potassium plays an important role in maintaining normal blood pressure. In post-menopausal women, potassium reduces the risk of stroke. However, excess potassium is harmful to the gastrointestinal tract and heart, so it is important not to use this trace element in supplements without consulting a doctor.
Omega-3 fatty acids
– they are not vitamins, but they are extremely beneficial for the health of women at any age because:
reduce the risk of heart disease;- reduce the likelihood of strokes;
- help control blood pressure;
- reduce the level of bad cholesterol;
- Help improve cognitive function.
- These substances also do not belong to the group of vitamins or minerals, however, probiotics are important for women's health after 40 years because:
strengthen gut health;Vitamins and minerals for women over 50
After age 50, most women do not get the vitamins and minerals they need from food, so in many cases it is worth consulting a doctor about taking them in the form of supplements. However, the more of these substances you consume with food, the more benefits you will bring to your body.
The beneficial properties of the minerals and vitamins listed below for women over 50 are given above, so estet-portal.com will simply list the substances that you need to pay special attention to:
vitamin D;
calcium;
- magnesium;
- vitamins of group B;
- omega-3 fatty acids.
- Besides this, after the age of 50, women also need to ensure the supply of sufficient amounts of collagen and anti-inflammatory substances in the body.
Collagen
- Collagen, which is associated with youthful skin, actually plays a much bigger role – it makes up about 30% of all protein in the human body. As you know, with age, its synthesis decreases, as a result of which, by the age of 50, the content of collagen decreases by about 2 times. To fill the lack of this protein at this age,
- foodstuffs , as well as supplements, which, if necessary, will be prescribed by the doctor, will help.
- Inflammation is associated with an increased risk of developing a number of diseases, especially after the age of 50. Therefore, it is extremely important for women at this age to include anti-inflammatory foods in their diet.
- Read also:
Food – an important component of good health, beauty and youth of a woman at any age. After 30, 40 and 50 years, the female body requires more vitamins and minerals to function properly, which are best absorbed from food. At the same time, estet-portal.com reminds that regular physical activity and the absence of bad habits will help prolong youth and well-being until old age.
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