A Guide to the Best Vitamins for Women over 50

A primary goal for many women in their 50s and beyond is to stay independent (in addition to looking young, of course!).

Aging is something you can’t escape. Slowly, you may realize that your energy levels are declining, and you feel more tired than usual. This also tags along with some physical ailments that seem impossible to escape.

Although healthy eating is an excellent way to help overcome age-related challenges, sometimes food on its own isn’t enough. Multivitamins for women over 50 may fill some nutrient gaps in their diets. Older women have some different nutrient requirements than younger women and may have difficulty meeting all of those needs for different reasons (1).

Talk to your general physician and discuss your individual nutritional concerns. They will help you identify what supplements you might benefit from, if any, and the correct dosage you should take, as it’s never a one-size-fits-all situation.

This article discusses some of the most common vitamins for women over 50 and how they may help you if needed and when taken appropriately. Keep reading to find out.

What Are the Best Vitamins for Women over 50?

Generally, you should look for vitamin and/or mineral supplements according to your individual needs and your doctor’s recommendations. If you have a deficiency in a certain nutrient or have difficulty getting enough of it in your diet, they may recommend that you take a specific type of supplement in a specific dosage. They may also recommend a general multivitamin, depending on your individual needs. (4).

Here are some common vitamins that may be recommended for women in this age group:

Vitamin D

Vitamin D helps your body absorb calcium, which can help promote better bone health. It also plays a role in the immune system (5). You can synthesize vitamin D when your skin is exposed to the sun, but people with less exposure to the sun may end up having a deficiency of this. You can get this vitamin every day by including the following in your diet:

• Fortified cereals and grains
• Fortified milk
• Fatty fish (such as salmon)
• Egg yolks

In addition to focusing on diet, you should also talk to your doctor about whether you need a vitamin D supplement. They may do a blood test to see what your vitamin D status is. Depending on your blood test results and other individual factors, they may recommend a specific dosage of vitamin D supplements (6). As vitamin D is fat-soluble, it’s usually a good idea to take your supplement with a meal that contains some healthy fat for better absorption. 

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Calcium

Getting enough calcium is important for your bones at any age. Calcium needs increase for women after the age of 50, which makes it even more challenging to get enough in your diet.  Finding out who isn’t getting enough calcium is vital so we can find the right ways to help them get more. An ideal diet to improve your calcium levels should contain:

• Dairy products
• Fish canned with bones
• Leafy greens
• Fortified products such as breakfast cereals, orange juice, and milk alternatives

The average intake of calcium in Western countries is just 700-900 mg of calcium each day (7). As this is less than is recommended, many older people take calcium supplements to increase their intake. Women over 50 should get 1,200 mg per day. 

Magnesium

Magnesium, which is sometimes called the “anti-stress mineral”, helps to relax your muscles after contracting. According to Michelle Darian, a registered dietitian and expert in nutrition science at InsideTracker, low magnesium levels may also be associated with poor sleep quality, so taking supplements to correct a low blood level may help you sleep better. Talk to your doctor if you think this could be a problem for you. 

Men need 420 milligrams of magnesium per day and women need 320 milligrams (8). You can get magnesium from the following foods:

• Whole grains
• Leafy green vegetables
• Beans
• Nuts and seeds

Vitamin B12

Adults of every age should get 2.4 micrograms of vitamin B12 daily. This can help their bodies produce red blood cells and support nerve function (9). As you age, your stomach may produce less of the factors that are needed to absorb vitamin B12 from food. This is the reason why many older adults have difficulty absorbing vitamin B12 from their foods and experience a deficiency.

A diet enriched with animal-based foods such as meat, poultry, fish, and eggs is a good start to boost this vitamin naturally. If you don’t eat animal foods, or if you’re not able to absorb enough vitamin B12 from food, your doctor can recommend supplementation options. 

Potassium

Potassium is also an important nutrient for women over 50. They need to focus on their bone health, cardiovascular functions, and muscle health. Ensuring an adequate intake of potassium through a balanced diet can help reduce some of the risks that are associated with aging, which can lead to a healthier lifestyle.

Eating enough potassium can help prevent kidney stones and lower blood pressure. You can get potassium from these foods:

• All fruits and vegetables
• Beans and legumes
• Meat, fish, and poultry
• Dairy products

No single brand of multivitamins can guarantee good health. Vitamins for seniors should be selected after consulting a physician. They will evaluate the health of a patient and then suggest supplements if necessary based on your needs. 

Don’t fall for marketing gimmicks when looking for the right supplements!

Read more: Chair Yoga for Women Over 50: Tips and Moves to Get Started

What Is the Difference Between 50+ Vitamins and Regular Vitamins?

Every brand is different, but the dosage of age-targeted supplements may vary between different age groups. For example, vitamins for women over 50 generally have higher levels of calcium. Their calcium needs are higher to prevent osteoporosis and support bone health, which are important focal points after menopause.

These formulations often contain higher levels of vitamin B12, as absorption can decline with age. They also typically have reduced or no iron, as postmenopausal women generally require less iron than younger individuals. A 50+ version of these vitamins may also include lycopene and lutein, which can help maintain eye health as you get older (10).

diet plan of relying mainly on multivitamins, women who have reached menopause should also have balanced diets. A 7-day diet plan for menopause can be a good way to support their bodies through upcoming hormonal changes.

What Vitamins Do You Lack During Menopause?

Menopause can put a lot of demand on a woman’s body, and this may contribute to vitamin or nutritional deficiencies. Needs for certain nutrients are higher or lower than before, and various individual factors can make it more difficult to get enough of all the necessary nutrients from food. Depending on individual health status and lifestyle factors, your doctor may recommend that you start supplementing certain nutrients around this age, or that you include more of certain foods in your diet. 

Below, we’ve rounded up some vitamins that could be short in women who have reached menopause:

Calcium

Loss of bone density is a symptom many women face during older age. Calcium needs increase for women after menopause. Muscle cramps, fatigue, weak nails, and frequent tingling sensations are some signs of calcium deficiency (11). You can increase the intake of foods such as dairy and dark leafy greens to fight this off.

Magnesium

Magnesium is also a vital nutrient for women in menopause. If you have low magnesium levels, you may face problems such as muscle cramps, headaches, and palpitations (12). Again, including nuts, seeds, and dark green vegetables is one way to keep the levels high. Avocados, in particular, are rich in magnesium.

Zinc

Zinc is also an important mineral for women in menopause. Not getting enough of this mineral can cause issues such as low immunity, hair loss, and compromised taste or smell (13). Zinc is essential for hormone production, and it can be found in foods such as nuts, seeds, beans, dairy, and meat.

Vitamin D

Plenty of research has suggested that vitamin D is vital for women after menopause (14). Low levels of this vitamin can affect your bones and many other systems. This can cause problems such as hair loss, low immune function, joint pain, and fatigue. Foods that can help cater for this shortage include fatty fish and dairy products such as butter, cheese, and milk.

Many foods can help to fill the nutritional gaps. A balanced and varied can help in this regard. 

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What Vitamins Should a 50-Year-Old Woman Take Daily?

So far, we’ve discussed some important vitamins and minerals for women over 50. Certain vitamins, such as vitamin D and vitamin B12, can be more difficult to get enough of as we get older.

It’s also beneficial for women in this age group to get enough of certain minerals such as magnesium, calcium, potassium, and zinc, in addition to omega-3 fatty acids for overall health. There is no one-size-fits-all daily supplement recommendation for women over 50. Your general physician can assess your health status, lifestyle, and diet to make customized recommendations if necessary. Some more tips that could help women over 50 include:

Stay Active

Regular exercise helps maintain muscle mass, bone density, and overall health.

Manage Stress

Chronic stress can negatively impact health. Find healthy ways to manage stress, such as yoga, meditation, or spending time in nature.

Get Enough Sleep

Aim for 7-8 hours of quality sleep per night (or whatever amount is ideal for you) to support physical and mental well-being.

Prioritize Healthy Diet

Focus on eating a variety of foods from all food groups, including fruits, vegetables, whole grains, lean protein, and healthy fats.

Following a wholesome lifestyle that focuses on healthy living is the key to staying active in your 50s and beyond. Don’t put your faith in only vitamins. You should prioritize your overall healthy lifestyle as you age. You may notice you’re more productive and feel less tired than you usually do.

What Happens to Your Body when You Start Taking Vitamins?

Multivitamins are dietary supplements that contain distinct combinations of minerals, vitamins, or both. These are available in the form of gummies, capsules, and liquid. The vitamins are usually consumed once a day, although sometimes a doctor may recommend multiple doses. When recommended by your healthcare provider, the regular intake of MVMs may result in the following:

Improved Micronutrient Status

In a 2020 study published in Nutrients, 42 older adults were divided into two groups, with one group receiving a multivitamin/mineral (MVM) supplement and the other a placebo (15). The results after 12 weeks showed that those who took the MVM supplement had increased levels of zinc and vitamin C in their blood. However, they did not have improved immune function or vitamin D levels. This suggests that multivitamins may help increase the levels of some vitamins and/or minerals in the body, particularly if you’re lacking them. 

Increased Energy Levels

A 2020 study published in Nutrition & Metabolism examined the effects of multivitamin/mineral (MVM) supplements on 82 healthy, active adults, with 40 taking a placebo and 42 taking an MVM (16). The results showed that males taking MVM supplements experienced increased carbohydrate breakdown and higher energy expenditure during exercise. For females, taking MVM supplements may have caused reduced mental tiredness during exercise; they also felt less of an increase in physical tiredness after 30 minutes of exercise.

Reduced Anxiety

In a 2019 study published in Current Developments in Nutrition, 66 college students were randomly assigned to either a placebo group or a group taking a daily multivitamin/mineral (MVM) supplement (17). The study found the group that took the MVM experienced a significant decrease in anxiety symptoms after 30 days.

Improved Brain Function

In a 2022 study published in Alzheimer’s & Dementia, 2,602 adults were divided into three groups: one received a cocoa extract supplement, one a placebo, and the third a multivitamin/mineral (MVM) (18). After three years, researchers found that daily MVM supplementation led to improved cognitive function, specifically in the areas of global cognition, episodic memory, and executive function.

What happens to your body with a regular intake of multivitamins may vary from higher energy levels to better brain functioning, or you may not experience any noticeable differences. However, you shouldn’t forget the importance of eating a healthy balanced diet. A diet enriched with essential nutrients is the first line of support to support your health.

Read more: Intermittent Fasting for Men Over 50: Benefits, Potential Risks, and 10 Tips to Boost the Advantages

Is it Better to Take a Multivitamin or Individual Vitamins?

The best choice between multivitamins and individual vitamin supplements depends on your specific health needs and lifestyle. We suggest consulting your healthcare provider to determine the most suitable option for you. Generally, multivitamins offer a comprehensive approach to addressing overall nutritional gaps, while individual vitamin supplements may be better for targeting specific deficiencies.

There’s an ongoing debate about the relative merits of multivitamins versus individual supplements, but both can help fill nutritional gaps in your diet. As you continue supplementing, you can adjust your diet and supplement choices based on your evolving health goals. For some people, a combination of multivitamins and individual supplements provides the most personalized approach to meeting their unique needs.

What B Vitamins Should a 50-Year-Old Woman Take?

• Although there are many vitamins for women over 50, one that may be of particular importance to this age group is vitamin B12. This is because sometimes our ability to absorb this vitamin from food decreases as we get older. 

Although other B vitamins such as thiamin (B1), riboflavin (B2), and niacin (B3) are also essential, deficiencies are less common in women over 50 who maintain a balanced diet.

FAQs

• Should I take B12 or B complex?

You usually get enough B vitamins from the food you eat, as long as your diet includes all food groups, so most people don’t need to take a B complex supplement unless they’re recommended to do so by their healthcare provider for a particular reason. If you’re low on vitamin B12, your doctor may suggest B12 shots or tablets.

• Can I take vitamin D and B12 together?

You can usually take vitamin D3 and vitamin B12 together without any problems. However, it’s always best to ask your doctor first to make sure it’s right for you and to find out the correct amount to take.

• How much vitamin C should a woman over 50 take daily?

As our bodies can’t make or store vitamin C, older adults must get enough of it from their food. Men over 50 should aim for 90 mg per day, while women need 75 mg. It’s important not to exceed 2,000 mg per day (19).

• Do multivitamins actually work?

Yes, there can be several perks to taking multivitamins, particularly if you’re taking them to fill nutritional gaps in your diet. However, not everyone needs them, so talk to your healthcare provider to get individualized advice.

The Bottom Line

There’s no foolproof way to wellness for anyone, whether you’re a young athlete or a person in their 50s. Instead, you need a solid plan to ensure you stay fit and active despite the decline of your physical abilities. Multivitamins are one part of this journey. In this article, we’ve discussed some important vitamins for women over 50. However, you should talk to your healthcare provider before you add any MVMs or individual supplements to your regime. When taken along with exercise and a balanced and varied diet, you may feel happier and healthier than others in your age group!