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Recommended Vitamins for Women Over 50

by
author image Camilla Peters
Born and raised in Alabama, Camilla Peters has been writing for four years. Her work includes content for various online publications and several private clients. She is certified as a childbirth educator and birth doula.
Recommended Vitamins for Women Over 50
Women over the age of 50 continue needing vitamins for good health. Photo Credit Creatas Images/Creatas/Getty Images

According to the National Institutes of Health, once a woman hits menopause, she has approximately one third of her life ahead of her. In order to take full advantage of these years, a woman should supply her body with the recommended daily vitamins. A fantastic way to ensure the needed vitamins are taken is by selecting a multivitamin that has the same recommended values such as 60 milligrams (mg) of vitamin C. Not only will taking the recommended vitamins possibly help add years to your life, it may also help you feel better and prevent illnesses.

Vitamin C

Vitamin C works as an antioxidant by reducing the harmful effects from chemical processes in the human body. It is also important in the production of collagen, which keeps skin plump and supple. This vitamin can be found in citrus fruits such as oranges, most vegetables and even cantaloupe. The recommended daily allowance for vitamin C is 60 mg.

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Vitamin A

Vitamin A promotes bone growth, healthy skin and better vision. This vitamin can be found in animal products, such as eggs, liver, milk and cheese. It is also found in vegetables that are dark red, green or yellow. The recommended daily allowance for vitamin A is 800 RE (Retinol Equivalents).

Vitamin K

Vitamin K is the essential vitamin that allows blood to clot. Without it, a simple cut could become a life-threatening issue. This vitamin is also being used to treat osteoporosis and rheumatoid arthritis. It can be found in canola oil, beef liver, bran and olive oil. The recommended daily allowance for vitamin K is 65 micrograms (mcg).

Vitamin E

Vitamin E is responsible for preventing the cell membranes from being damaged as well as controlling the process of oxidation of LDL cholesterol. It also aids in preventing deep vein thrombosis (DVT). Vitamin E is found in vegetable oils, sweet potatoes, soybeans, mangoes and even sunflower seeds. Its recommended daily allowance is 8 mg.

Vitamin B6

Vitamin B6 effects the proteins in the body, especially the ones that have a role in white blood cell production, heart disease and also the nervous system. This vitamin can be found in whole grains, poultry, meats, bananas and peanuts. The recommended daily allowance for vitamin B6 is 1.5 mg.

Vitamin D

Vitamin D is a term used for a variety of hormones that are stored in the liver, fat and muscle tissue. This vitamin allows the bones to absorb calcium, which will help make the bones strong and will also promote growth. It is found in egg yolks, liver and fatty fish. Vitamin D is also received by the body through sunlight. Its recommended daily allowance is 10 to 15 mg.

Vitamin B12

Vitamin B12 is important in the production of new blood cells and maintaining a healthy function of the nervous system. This vitamin can be found in clams, eggs, cheese and meats. The recommended daily allowance is 2.4 mcg.

Niacin

Niacin, also known as vitamin B3, helps the body break down blood sugar in order for it to be used as energy; it also helps to expand the blood vessels, which will improve the flow of blood throughout the body. This vitamin can be found in chicken, veal, pork, salmon and beef liver. The recommended daily allowance for is 14 mg.

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