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One used to proudly eschew health supplements. Medical professionals often claimed that should you maintain a balanced diet, you would simply be wasting money down the loo. Studies showed that individuals who used multivitamins didn’t extend their lifespan, with some actually facing a slightly higher risk of death. Yet since I’m firmly past youth, my supplement intake has gradually crept up to several a day: Vitamin D3 (by health guidelines), magnesium (to aid rest, muscle relaxation, brain function and stress; I’m fairly certain it’s helping), hericium erinaceus (to support memory; unsure if it’s working), Vitamin B7 (for hair health; likewise uncertain) and I’m thinking about adding additional if I can afford them. But am I a total sucker? Do women actually need to start taking supplements when they hit midlife?

Factors That Older Females May Need Supplements

"There are plenty of causes why we might need extra nutrients with aging," explains a specialist women’s health dietitian. "It isn't drastic, like all of a sudden we need a drip," she adds. "However with advancing years, the body doesn’t work as efficiently, and there are some nutrients such as vitamin B12 and calcium which we start to take in far less efficiently as we get older."

Shifting hormones are another valid reason to take supplements, she says, because declining estrogen "impacts numerous bodily systems, whether that’s bone density, metabolic rate, heart health risks or muscle preservation, and there are multiple vitamins that will help reduce such health risks." However: "There isn't a blanket rule. Just because you're in the menopausal transition; it doesn't mean you'll be deficient in all these things."

I would say to women in menopause: choose dairy products, or perhaps a fermented dairy like yogurt drinks, or a enriched plant-based milk

Before thinking about any supplements, it's wise to have a cold, hard look at eating habits. "We might have poor dietary patterns, particularly in midlife, where we are the busy generation and our time is limited and we don’t consistently prioritize our health," notes the expert. Social ideals around body size and nutrition frequently encourage extreme actions, like skipping meals for a trendy vegetable drink, or cutting out milk products. "At times fad diets result in meaning you don’t have a balanced diet."

A further basic factor to master, states a specialist nutritionist, involves eating an adequate amount of protein: "Approximately 1.6g per kilogram of ideal body weight a day, distributed across meals." (Healthy weight meaning what a person should be with a BMI of 18 and 25.) Should you be really active, as much as 2g per kg is good, she adds, "alongside resistance training, two to three weekly, for bone health and muscle mass preservation."

Obtaining adequate fiber is crucial as well, she says, "since should you care for digestive health, it can support nearly all body functions, from immunity to mood." This will also assist your friendly intestinal bacteria digest and generate additional nutrients – an in-house supplement factory, if you will.

Ways to Spot Nutrient Shortages

Our bodies typically tell us when they are not getting essential nutrients. "In my view people often neglect the skill of paying attention to our body. We’re overwhelmed," observes the dietitian. "It involves recognizing when things change, like if you’ve got tiredness, muscle weakness or hair loss, all of which may reflect any number of vitamin shortages."

Considering your lifestyle, prescribed drugs and dietary patterns can also provide clues. "If you’re following a plant-based diet, one may require a additional source with B12," says the nutritionist. "Alternatively, if taking a stomach acid reducer or metformin, these can impair absorption." Many to inadvertently reduce dietary calcium by opting for natural plant-based milks. "These are not fortified with calcium and iodine," notes the specialist. "This mineral is essential for strong bones. Iodine are crucial for thyroid function. So I would say to menopausal women: opt for dairy, or maybe a fermented dairy such as fermented milk, or go for a enriched plant-based milk."

Women may experience more heavily in perimenopause, which could cause low iron. Another question the expert suggests involves one has digestive health issues, "like coeliac disease or any condition that impacts nutrient absorption."

Serious deficiencies can usually be verified with a blood test. "Consult a dietitian, a doctor, undergo blood tests performed to check for clear proof," advises the professional.

What Dietary Aids Work?

"The most common supplement a female may require is vitamin D, which is essential to bone health, immunity, muscle health and even your hormones," explains the dietitian. Common guidance is to using it during autumn and winter, but for those with more pigmented skin, use strong sunscreen or are covered up outdoors, think about taking it year-round, suggests the nutritionist. "A lot of my patients, particularly if the BMI exceeds 30, have low levels. Aim to consume a at least 10 micrograms (400 International Units) of vitamin D (cholecalciferol works better than D2) – an affordable store brand is sufficient!"

The expert has had a surge in questions about magnesium from clients. "It has been used a lot historically for muscle relaxation, for those experiencing muscle cramps. Muscle function is important in our nerve stimulation, so it’s part of our nervous system. It's crucial for this, brain health, and helps with sleep and anxiety."

The problem I often see involves individuals start all these pills at the same time

The expert bought a product personally – containing three types commonly sold in combination. Sounds like a no-brainer, although the specialist says you might avoid it if you eat a wholegrain diet plus seeds, avocados and black beans. "I often say: assess your starting point?" asks the professional. "Where are we at regarding habits? And can you adjust your diet and see if it makes any difference? Should you wish to try it, try it, but will you track how you feel?"

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