Vitamins are important for good health at any age. Regular exercise and an overall healthy lifestyle, supplemented with adequate vitamins and minerals, help the body function properly and protect it from disease. At the same time, the amount of vitamins 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.
estet-portal.com will tell you in this article which vitamins are most useful for women after 30, 40 and 50 years of age.
- Health and beauty of women after 30, 40 and 50 years: the role of vitamins and minerals
- Vitamins and minerals for women after 30 years
- Vitamins and minerals for women after 40 years
- Vitamins and minerals for women after 50 years
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, and it becomes increasingly difficult for a woman to control her weight and keep herself in shape. All of these problems are a consequence of the natural processes of aging, including hormonal changes.
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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 products are perceived by the body much better than their counterparts in food additives.
Vitamins and minerals for women after 30 years
The main problem that women face after 30 years is the appearance of the first wrinkles. However, at this age it is important not only to take extra care of the skin, but also to take measures aimed at preventing health problems, the risk of which increases with each 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 deterioration in the quality of their skin in general. A group of vitamins and minerals known as antioxidants neutralize the effects of free radicals, harmful molecules that speed up the aging process and contribute to disease. In general, women over 30 need about 75 mg of vitamin C daily to combat signs of aging and strengthen the immune system. Vitamin C promotes the absorption of vitamin E, improves immunity and reduces the risk of heart disease.
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Women over 30 also need to consume approximately 0.8 mg 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 fetal neural tube defects, preterm birth, and low birth weight. Therefore, after 19 years of age, 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 sufficient amounts of 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 in combination are recommended 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, for women over 30 years of age, it is important to consume iron, especially in the case of heavy menstruation or pregnancy. Iron deficiency leads to fatigue, increases the risk of developing infectious diseases and interferes with maintaining optimal body temperature.
To avoid these problems, it is necessary to ensure a daily intake of about 18 mg of iron into the body, about 27 mg for pregnant women.
Vitamin C helps the body absorb and use iron.
Vitamins and minerals for women after 40 years
After 40 years, women begin to lose muscle mass, they are prone to weight gain, approaching menopause, which increases the risk of developing chronic diseases - cancer, heart disease, diabetes. Therefore, among other things, it is necessary to ensure that the body receives adequate amounts of vitamins and minerals, in particular:
- Vitamin B12
After 40 years, vitamin B12 is simply necessary 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 products (meat, fish, eggs, chicken), with age the absorption of this vitamin decreases. Therefore, after 40 years, the 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, the mineral may protect postmenopausal women from heart disease, stroke, and cardiac death. Calcium is necessary for muscle contraction, the functioning of nerves, the heart and other biochemical reactions, so it is important to ensure its entry into the body. A woman can get about 1000 mg of calcium per day (i.e. the norm) from a balanced diet. Dairy products, tofu, sardines, broccoli, almonds and spinach are foods rich in calcium.
- Vitamin D
Vitamin D is essential for women over 40, as 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 are food sources of vitamin D. However, the body synthesizes most of this vitamin. When you are walking in the sun. Therefore, daily walks during the day should become an integral part of every day for women after 40 years of age. If there is a lack of this vitamin in the body, the advisability of taking supplements is determined solely by the doctor.
- Magnesium
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 diseases;
- diabetes;
- inflammation.
Among other things, magnesium promotes the absorption of calcium in the body, which means it indirectly benefits muscles, nerves and the heart, as well as controlling blood glucose levels.
- Potassium
Potassium plays an important role in maintaining normal blood pressure. In postmenopausal women, potassium reduces the risk of stroke. However, excess potassium is harmful to the gastrointestinal tract and heart, so it is important not to take this trace element in supplements without consulting a doctor.
- Omega-3 fatty acids
Omega-3 fatty acids 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.
- Probiotics
These substances also do not belong to the group of vitamins or minerals, however, probiotics are important for women’s health after 40 years of age because:
- strengthen intestinal health;
- help reduce weight;
- reduce the risk of diabetes, stroke and heart diseases.
Vitamins and minerals for women after 50 years
After the age of 50, most women do not get the vitamins and minerals they need from food, so in many cases it is worth consulting with 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 after 50 years of age are given above, so estet-portal.com will simply provide a list of substances whose use requires special attention:
- vitamin D;
- calcium;
- magnesium;
- B vitamins;
- omega-3 fatty acids.
In addition, after the age of 50, women also need to ensure that a sufficient amount of collagen and anti-inflammatory substances enter the body.
After the age of 50, most women do not get the vitamins and minerals they need from food, so in many cases it is worth consulting with a doctor about taking them in the form of supplements.
- Collagen
Collagen, which is associated with youthful skin, actually plays a much larger role - it makes up about 30% of all protein in the human body. As is known, its synthesis decreases with age, as a result of which by the age of 50 the collagen content decreases by approximately 2 times. Food , as well as supplements, which the doctor will prescribe if necessary, will help compensate for the lack of this protein at this age.
- Anti-inflammatory substances
Inflammation is associated with an increased risk of developing a range of diseases, especially after age 50. Therefore, it is extremely important for women at this age to include anti-inflammatory foods in their diet.
Read also: 8 most powerful anti-inflammatory foods
Nutrition is an important component of a woman’s good health, beauty and youth 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 good health into old age.
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