With age, the body's ability to absorb and process vitamins changes, and the National Institute on Aging says that postmenopausal women are also at increased risk of osteoporosis, heart disease and urinary problems. As a result, making sure your body is getting enough of the key nutrients it needs to stay healthy is critical for preserving your personal well-being as you age. Taking supplemental vitamins is one way to enhance a balanced diet.
Calcium
Calcium levels are critical for preserving strong bones and teeth. According to the National Institute on Aging, women who are past menopause should consume between 1,200 and 2,500mg of calcium daily. Combining calcium with an active lifestyle helps fight osteoporosis, and consuming plenty of calcium-rich dairy products or taking supplements will help ensure you consume enough calcium daily.
Vitamin D
Another recommended vitamin for women over 60 is vitamin D. The National Institute on Aging says that vitamin D is important for helping the body absorb calcium and recommends that post-menopausal women consume 400 IU of vitamin D daily between the ages of 51 and 70. The Linus Pauling Institute says that vitamin D helps with proper cell division, an activity that is known to decrease cancer levels, supports the immune system and helps the body regulate blood pressure. Spending 15 to 30 minutes outside three to four times a week can help the body produce enough vitamin D to avoid deficiency, the Linus Pauling Institute says, while consuming dairy products enriched with vitamin D or taking supplements will also help.
B Vitamins
According to the Better Health Channel, the B vitamins make up eight of the 13 essential vitamins that the body requires for good health. The eight members of the B vitamin group are thiamin, riboflavin, niacin, pantothenic acid, biotin, vitamin B6, folate/folic acid and vitamin B12. The Better Health Channel says that deficiencies in B vitamin levels for any of the eight can result in metabolism problems and lower energy levels, and such deficiencies are more common in the elderly. Ensuring that your levels of each of the eight B vitamins are in the right place should involve your doctor, as signs of B vitamin deficiency can mimic dementia and mental illness. By having your levels tested, you can find the right supplement to increase your low spots without overdosing on B vitamins, which can lead to stomach upset and symptoms that mimic depression, according to the Better Health Channel.
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