7 Essential Wellness Supplements for Women Over 50
- ThrivingAt50+
- Dec 16
- 5 min read
Updated: 6 days ago
As women age, their bodies undergo significant changes that can impact overall health and wellness. For women over 50, maintaining vitality and well-being becomes increasingly important. One effective way to support health during this stage of life is through the use of wellness supplements. In this blog post, we will explore the top wellness supplements that can help women over 50 thrive, focusing on their benefits, recommended dosages, and practical tips for incorporating them into daily routines.
Understanding the Unique Needs of Women Over 50
Women over 50 often experience hormonal changes, particularly due to menopause. These changes can lead to various health issues, including:
Bone density loss: Increased risk of osteoporosis.
Weight gain: Slower metabolism can lead to unwanted weight.
Heart health: Higher risk of cardiovascular diseases.
Cognitive function: Potential decline in memory and cognitive abilities.
Recognizing these challenges is the first step in addressing them. Supplements can play a crucial role in filling nutritional gaps and supporting overall health.
7 Essential Supplements for Women Over 50
N-Acetyl Cysteine (NAC)
N-Acetyl Cysteine (NAC) is a powerful antioxidant that has gained attention for its potential anti-aging benefits. Here are some key aspects:
Glutathione Production: NAC is a precursor to glutathione, one of the body's most important antioxidants. Increased levels of glutathione can help combat oxidative stress, which is a significant factor in the aging process.
Cellular Repair: NAC may support cellular repair mechanisms, helping to maintain cellular health and function as we age.
Inflammation Reduction: Chronic inflammation is linked to many age-related diseases. NAC has been shown to reduce inflammation, potentially lowering the risk of age-related conditions.
Liver Support: NAC is known for its liver-protective effects, which can be beneficial in detoxifying the body and promoting overall health, especially as one ages.
Recommended Dosage: 600 mg to 1800 mg per day, often divided into two or three doses.
Sources: Supplements, garlic, onions, cruciferous vegetables (e.g., broccoli, Brussels sprouts, cabbage), poultry (e.g., chicken, turkey), eggs, dairy products (e.g., yogurt, cheese), nuts and seeds.
NAD+
NAD+ is a coenzyme found in all living cells and plays a critical role in energy metabolism and cellular health. Its anti-aging benefits include:
Energy Production: NAD+ is essential for the production of ATP, the energy currency of the cell. Higher levels of NAD+ can enhance energy levels and vitality, which often decline with age.
DNA Repair: NAD+ is involved in the activation of sirtuins, proteins that play a key role in DNA repair and maintenance. This function is crucial for longevity and preventing age-related damage.
Metabolic Health: NAD+ helps regulate metabolism, and maintaining its levels can support healthy weight management and metabolic function as we age.
Neuroprotection: NAD+ has been shown to support brain health by promoting neuronal survival and function, potentially reducing the risk of neurodegenerative diseases.
Recommended Dosage: 250 mg to 500 mg of NAD+ precursors like nicotinamide riboside (NR) or nicotinamide mononucleotide (NMN) per day.
Sources: Supplements, foods rich in niacin, such as meat, fish, dairy products, and green vegetables.
Calcium
Calcium is vital for maintaining bone health, especially as women age. After menopause, the risk of osteoporosis increases significantly due to decreased estrogen levels.
Recommended Dosage: Women over 50 should aim for 1,200 mg of calcium daily.
Sources: Supplements, dairy products, leafy greens, and fortified foods.
Vitamin D
Vitamin D works in tandem with calcium to promote bone health. It helps the body absorb calcium and supports immune function.
Recommended Dosage: 800 to 1,000 IU daily.
Sources: Sunlight, fatty fish, fortified milk, and supplements.
Omega-3 Fatty Acids
Omega-3 fatty acids are essential for heart health and can help reduce inflammation. They may also support cognitive function and mood.
Recommended Dosage: 1,000 mg of combined EPA and DHA daily.
Sources: Fish oil supplements, fatty fish (like salmon), flaxseeds.
B Vitamins
B vitamins, particularly B6, B12, and folate, are crucial for energy production and brain health. They can help combat fatigue and support cognitive function.
Recommended Dosage: Varies by specific B vitamin; a B-complex supplement can be beneficial.
Sources: Supplements, whole grains, legumes, meat, and leafy greens.
Magnesium
Magnesium Bisglycinate plays a role in over 300 biochemical reactions in the body, including muscle and nerve function, blood sugar control, and blood pressure regulation. It can also help with sleep quality.
Recommended Dosage: 320 mg daily.
Sources: Supplements, nuts, seeds, whole grains, and leafy greens.
Additional Supplements to Consider
Probiotics
Probiotics support gut health, which is essential for digestion and immune function. They can also help with weight management and may improve mood.
Recommended Dosage: Look for a supplement with at least 1 billion CFUs.
Sources: Yogurt, kefir, sauerkraut, and probiotic supplements.
Coenzyme Q10 (CoQ10)
CoQ10 is an antioxidant that helps produce energy in cells. It may support heart health and improve energy levels.
Recommended Dosage: 100 mg daily.
Sources: Meat, fish, and whole grains, though supplementation is often recommended for higher doses.
Turmeric
Turmeric contains curcumin, which has anti-inflammatory properties. It may help alleviate joint pain and support overall health.
Recommended Dosage: 500 to 2,000 mg of curcumin extract daily.
Sources: Turmeric spice, supplements.
Tips for Choosing and Using Supplements:
Consult with a Healthcare Provider: Before starting any new supplement, it's essential to talk with a healthcare professional to ensure it’s appropriate for your individual health needs.
Choose Quality Products: Look for supplements that are third-party tested for quality and purity. Brands that provide transparency about their sourcing and manufacturing processes are often more reliable.
Follow Recommended Dosages: Stick to the recommended dosages unless advised otherwise by a healthcare provider. More is not always better when it comes to supplements.
Incorporate Supplements into a Balanced Diet: Supplements should complement a healthy diet, not replace it. Focus on whole foods rich in nutrients.
Monitor Your Body's Response: Pay attention to how your body reacts to new supplements. If you experience any adverse effects, discontinue use and consult a healthcare provider.
In addition to supplements, several lifestyle factors can significantly impact health for women over 50:
Regular Exercise
Engaging in regular physical activity can help maintain a healthy weight, improve mood, and strengthen bones and muscles. Aim for a mix of cardiovascular, strength training, and flexibility exercises.
Balanced Diet
Focus on a diet rich in fruits, vegetables, whole grains, lean proteins, and healthy fats. This can provide essential nutrients and support overall health.
Hydration
Staying hydrated is crucial for overall health. Aim for at least eight glasses of water a day, adjusting based on activity level and climate.
Stress Management
Chronic stress can negatively impact health. Incorporate stress-reducing practices such as yoga, meditation, or deep-breathing exercises into your routine.
Regular Health Check-ups
Regular check-ups with a healthcare provider can help monitor health changes and catch potential issues early.
Conclusion
For women over 50, wellness supplements can play a vital role in supporting health and vitality. By focusing on essential nutrients like calcium, vitamin D, omega-3 fatty acids, and B vitamins, as well as on antioxidant defense, cellular repair, energy metabolism, and inflammation reduction via NAC and NAD+, women can address the unique challenges that come with aging. Coupled with a balanced diet, regular exercise, and healthy lifestyle choices, these supplements can help women of all ages thrive in their golden years.
Take charge of your health today by exploring these wellness supplements and discussing them with your healthcare provider. Your body will thank you for it!
-Thriving At 50+ 🤎
