Women over the age of 50 require certain nutrients to maintain good health and development. Many changes take place in a woman's body around this time, due to a natural decline in her reproductive hormones. With age, a woman's risks increase for developing heart disease, osteoporosis and many other conditions. It is important around this time to take certain vitamins to remain healthy. This is especially important for women over 50 who do not eat meat, meat byproducts or any form of fish or dairy.
Calcium
Menopause begins between the ages of 45 and 55, when the hormone estrogen decreases to a point where menstruation is no longer possible. Deceased estrogen causes a woman to lose bone rapidly, which can result in osteoporosis. Osteoporosis causes the bones to become brittle, which results in fractures with little impact. According to MedlinePlus, one in five women over 50 have osteoporosis. Vegans and women who do not eat dairy products need to be especially careful to take preventive measures. In addition to taking calcium, you must take vitamin D to help your body absorb the calcium.
Vitamin B12
Vitamin B12 is one of the many water-soluble B vitamins. It is responsible for lowering the risk of heart disease, making new cells and breaking down fatty acids needed by the body. According to the Harvard Medical School, vitamin B12 is also responsible for protecting nerve cells and encouraging their growth, in addition to aiding in red blood cell production. This vitamin exists in many meat-based foods, so vegetarians may not get enough of this vitamin. The Office of Dietary Supplements lists strict vegetarians and vegans as people who are at risk of developing B12 deficiency. The Harvard Medical School recommends taking 2.4 mcg of vitamin B12 per day.
Vitamin E
Vitamin E is an important antioxidant and is responsible for protecting the cells from free radical damage and keeping Alzheimer's at bay. Vitamin E is a fat-soluble vitamin and is found in vegetable oils, salad, margarine, green leafy vegetables and whole grains. Although vegetarian women over the age of 50 may eat these foods and get the recommended daily allowance of 15 mg, taking a supplement may come in handy during menopause. According to Power-Surge.com taking a 400 to 800 IU dose a day can help eradicate hot flashes, caused by the hormonal shift in menopause.
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