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I used to proudly eschew dietary pills. Doctors frequently stated that if you eat a balanced diet, you’d simply be wasting money down the drain. Research showed that individuals who used daily vitamins didn’t live longer, and certain actually experiencing a slightly higher mortality risk. But since I am firmly past youth, my use of supplements has gradually crept up to four a day: vitamin D (as recommended), magnesium citrate (for rest, easing muscles, brain function and anxiety; I’m pretty certain it helps), hericium erinaceus (to support memory; no idea whether it works), biotin (for hair health; likewise uncertain) and I’m thinking about including more if budget allows. But am I being fooled? Do women really require to start taking supplements when they hit middle age?

Factors That Older Females May Require Supplements

"We have many causes why we might require extra nutrients as we age," says an expert women’s health nutritionist. "It’s not extreme, like all of a sudden we require an IV," she states. "But as we age, our body doesn’t function as well, and we have some nutrients like B12 and calcium which we start to absorb far less efficiently as we get older."

Shifting hormones represent a valid reason to use supplements, she says, because declining estrogen "impacts numerous bodily systems, including bone density, metabolic rate, heart health risks or muscle mass, and we have various nutrients which can lower such disease risks." That said: "There isn't a blanket rule. Just because you're in perimenopause; you’re going to be lacking in all these things."

I'd say to women in menopause: choose dairy, or perhaps a cultured dairy like yogurt drinks, or a enriched milk alternative

Prior to considering any supplements, it's wise to have a sober look at eating habits. "We might maintain unhealthy eating habits, particularly in middle age, where we are that sandwich generation and time is limited and we do not consistently prioritize our health," notes the expert. Social ideals regarding weight and diet often encourage extreme actions, like skipping meals for a buzzy green smoothie, or cutting out dairy. "At times fad diets end up leading to a lack of a balanced diet."

Another basic consideration to master, says a specialist nutritionist, is eating an adequate amount of dietary protein: "About 1.6g per kilo of ideal body weight a day, distributed across meals." (Healthy weight referring to what a person would weigh with a BMI between 18 and 25.) If you’re really active, up to 2 grams per kilogram is good, she adds, "alongside resistance training, 2-3 times a week, for skeletal strength and maintaining muscle."

Obtaining adequate fibre is crucial too, she says, "since should you care for digestive health, it can support nearly all bodily function, from immunity to mood." It will also assist the beneficial intestinal bacteria digest and generate additional nutrients – an in-house supplement factory, so to speak.

How to Spot Deficiencies

The body will usually tell us when they are lacking essential nutrients. "I think we lose the habit of listening to our body. Many are too busy," observes the dietitian. "It involves recognizing shifts in health, such as if you’ve got fatigue, muscle weakness or hair loss, all of which may reflect various vitamin shortages."

Looking at daily habits, prescribed drugs and dietary patterns can also offer insights. "If you’re following a plant-based diet, you might require a additional source of vitamin B12," explains the nutritionist. "Alternatively, if taking a stomach acid reducer or metformin, these can reduce absorption." It’s easy to inadvertently reduce calcium intake by switching to natural non-dairy milks. "Such products are often unenriched with calcium and iodine," notes the specialist. "This mineral is essential for strong bones. Iodine levels are essential for thyroid health. So I would advise menopausal women: go for dairy products, or perhaps a fermented dairy like kefir, or go for a fortified plant-based milk."

Females may experience heavier bleeding during the menopausal transition, potentially lead to iron deficiency. An additional point the expert suggests is whether one has gut problems, "such as coeliac disease or anything affecting nutrient absorption."

Serious deficiencies are typically confirmed with a blood test. "See a dietitian, a doctor, undergo blood tests performed to check for black-and-white proof," advises the professional.

What Supplements Work?

"The primary supplement a woman may require is vitamin D, a vitamin crucial to bone health, immune function, muscles and including hormonal balance," explains the expert. Common guidance involves using it in colder months, however for those with more pigmented skin, wear high SPF or wear covering clothing outdoors, consider taking it year-round, says the specialist. "Many my patients, particularly if the BMI exceeds 30, are deficient. Look to consume a at least 10mcg (400IU) of Vitamin D3 (cholecalciferol is more effective than D2) – an affordable store brand is sufficient!"

The expert notes a surge in questions about magnesium from clients. "It has been commonly utilized in the past for muscle relaxation, if you get cramps. Muscle function plays a role in our nerve stimulation, making it involved in our nervous system. It’s important for this, brain health, and aids in sleep and stress."

The problem commonly observed is people start all these pills simultaneously

The nutritionist purchased a product for herself – a mix of several forms often marketed in combination. Sounds like a simple choice, but the dietitian says you might avoid it with a diet rich in a wholegrain diet along with seeds, avocado and black beans. "I often say: what’s your baseline?" says the expert. "Where are we at regarding habits? Is it possible to make these changes and observe whether it makes any difference? If you want to test it, do so, but are you going to monitor how you feel?"

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