{"id":29595,"date":"2021-07-30T09:25:58","date_gmt":"2021-07-30T15:25:58","guid":{"rendered":"https:\/\/www.betternutrition.com\/?p=29595"},"modified":"2021-07-30T09:31:26","modified_gmt":"2021-07-30T15:31:26","slug":"6-supplements-for-woman-over-35","status":"publish","type":"post","link":"https:\/\/www.betternutrition.com\/conditions-and-wellness\/womens-health\/6-supplements-for-woman-over-35\/","title":{"rendered":"6 Supplements Every Woman Over 35 Needs to Know"},"content":{"rendered":"

Figuring out which\u00a0supplements women over 35 need can be a dizzying undertaking. From the slew of options available at the local health food store to the multitude of influencers pushing one thing or another on social media, many women may be left scratching their heads while trying to figure out which pills they really<\/i>\u00a0need in their life.\u00a0<\/span><\/p>\n

And it’s an important question, especially considering that most Americans are not meeting<\/a> the recommended intake of nutrient-dense foods such as fruits, vegetables and fatty fish\u2014and this results in critical gaps in their nutrition intake. Plus, as our bodies age and our hormone levels shift, our nutrition needs can change to the point that supplementation of certain nutrients is essential.\u00a0<\/span><\/p>\n

Women have unique nutrition needs, in part thanks to the menstrual cycle (and the inevitable stage of\u00a0menopause). As such, there are some key nutrients that we need to focus on in our diets to stay ahead of \u201cthe changes\u201d and to help our bodies stay healthy. And that is why there are certain supplements every woman over 35 needs to consider adding to her daily routine.\u00a0 Here are the top six.\u00a0<\/span><\/p>\n

1. Fish Oil<\/b><\/h2>\n

Heart disease is the leading cause of death for women, and the risk of developing this disease increases with age. Along with taking obvious steps\u2014like limiting alcohol and getting regular exercise\u2014taking fish oil supplements may reduce a woman\u2019s risk of experiencing cardiovascular events<\/a>\u00a0and\u00a0cut her risk of experiencing early death due to cardiovascular disease<\/a>.\u00a0<\/span><\/p>\n

From eye health to heart health to even brain health,\u00a0fish oil<\/a> supports the ultimate trifecta\u00a0when it comes to key aspects of your health. And if you aren\u2019t eating the recommended two servings of fatty fish per week, it\u2019s especially important to consider adding a fish oil supplement to your daily routine. Following a plant-based lifestyle? Algae-based DHA supplements are always an option, too.\u00a0<\/span><\/p>\n

2. Vitamin D3<\/b><\/h2>\n

Although vitamin D has the word\u00a0vitamin<\/i>\u00a0in there, it\u2019s actually a hormone that plays a pivotal role in many aspects of women\u2019s health, including bones, the immune system, mental health and combating menopausal symptoms.\u00a0<\/span><\/p>\n

The body makes vitamin D when unprotected skin is exposed to the sun\u2019s rays. But if you don\u2019t spend much time outdoors without being covered from head to toe in sunscreen, your body is not getting the exposure it needs to make this key hormone on its own.\u00a0<\/span><\/p>\n

Approximately\u00a01 billion people worldwide have vitamin D deficiency<\/a>\u00a0and could benefit from introducing a vitamin D supplement into their life. Just don\u2019t overdo it because this nutrient is\u00a0fat-soluble, meaning that your body doesn\u2019t get rid of excessive amounts. The best way to know whether you need supplemental vitamin D<\/a> is to ask your health-care provider to check your level via a simple blood test and determine your dosage from there.\u00a0<\/span><\/p>\n

3. Vitamin K2<\/b><\/h2>\n

Bone health isn\u2019t the sexiest thing to think about in your 30s, but as you age and your hormones change, your bones can change, too\u2014and not for the better. As estrogen levels\u00a0drop in your 40s and 50s, bone strength can weaken.\u00a0<\/span><\/p>\n

The secret to having\u00a0healthy bones<\/a>\u00a0later in life is to take care of them early. Sure, calcium is the bone-building mineral that we all need, but supplementation isn\u2019t always needed \u2014 especially if you are habitually eating three servings of dairy a day.<\/p>\n

Vitamin K2, on the other hand, is a nutrient that is not common in a standard American diet and is one of the supplements every woman over 35 needs to know about. Found in foods like natto (fermented soybeans), Muenster cheese, and eel, this nutrient activates a protein that helps calcium bind to our bones<\/a>. In fact, studies show that\u00a0higher levels of vitamin K2 is linked to improved bone density<\/a>.\u00a0<\/span><\/p>\n

The recommended dose to support bones varies, and some research suggests that people take as much as\u00a0180 milligrams per day<\/a>. Ask your health-care provider what dose is right for you, but be sure to avoid this vitamin entirely if you\u2019re on a blood-thinning medication.<\/p>\n

4. Folic Acid<\/b><\/h2>\n

Even with the best of intentions, if you haven\u2019t yet reached the menopausal stage of life, a pregnancy could happen. As such, experts recommend that women who are in their reproductive years take in 400 micrograms of supplemental folic acid\u2014a nutrient that has been linked to reducing the risk of having a baby with birth defects. So, until your body stops ovulating, supplying yourself<\/a> with this key nutrient \u201cjust in case\u201d is a very smart idea to protect a future fetus.<\/p>\n

5. Choline<\/b><\/h2>\n

If you haven\u2019t heard of the nutrient choline yet, know that you are not alone. It doesn\u2019t get nearly enough attention, which may be why approximately\u00a090 percent of the American population is not eating enough choline<\/a>.\u00a0<\/span><\/p>\n

Why is this concerning? Choline supports brain health and may even reduce Alzheimer\u2019s disease pathology. Because women are at a\u00a0higher risk<\/a> of developing this disease when compared to men, it\u2019s a good idea to stay ahead of it. Unless you eat a ton of foods that contain choline\u2014like egg yolks, liver, chicken, and peanuts\u2014it is one of the supplements that every woman over 35 needs in order to help keep her brain in tiptop shape. Women require a minimum of 400 milligrams of choline every day (even more if pregnant or lactating), so adjust your supplementation based on your diet.<\/p>\n

6. Lutein and Zeaxanthin\u00a0<\/span><\/b><\/h2>\n

As we age, our eye health<\/a> becomes more of a concern. Surely, you have seen people of an older generation squinting trying to make out words on a sign or scrambling to find their \u201cright\u201d glasses before, haven\u2019t you?\u00a0<\/span><\/p>\n

Along with the natural wear and tear that the aging process does to our eyes, we cause even more damage by staring at screens all day long. The blue light that comes from these screens can cause irreversible damage to our eyes and increase our risk of developing macular degeneration. Again, women get the short end of the stick because they make up\u00a0two-thirds of the population who has this disease<\/a>.\u00a0<\/span><\/p>\n

The carotenoids lutein and zeaxanthin can act as a natural filter for your eyes, protecting them from potential damage from that harmful blue light. You can easily get these nutrients via your diet by eating a variety of colorful fruits and veggies. But if you are like the\u00a01 in 10 Americans<\/a>\u00a0who are not eating the recommended amount of these foods every day, supplementation is a good Plan B to prevent irreversible damage.\u00a0<\/span><\/p>\n

From: Oxygen<\/em><\/a><\/p>\n

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