What Vitamins Do Women Over 50 Need?

An aging woman's body has special needs; with age come changes to your body. Women older than 50, especially those past menopause, can experience increased risk for bone and heart disease. Eating a healthy diet that emphasizes a few critical vitamins can help you age gracefully and healthfully.

Vitamin D

A deficiency in vitamin D can cause osteoporosis, depression, heart disease, cancer, diabetes, thyroid issues and decreased immunity. Since women older than the age of 50 may also be at an increased risk for developing many of these conditions, skimping on vitamin D intake may not be a good idea. Vitamin D works to maintain the health of your bones, supporting bone strength that can decline with age. Women older than 50 are at an increased risk for developing osteoporosis, a decrease in bone mineral density. Supplementing the diet with vitamin D can help keep this disease at bay. Vitamin D can also help regulate hormonal control over the various cellular functions of your body. Recommendations for women older than age 50 are to get 400 IU of vitamin D each day until the age of 70, when the recommendations increase to 600 IU per day.

Vitamin B12

The elderly may be at an increased risk for developing vitamin B12 deficiencies. B12 is helps the body metabolize nutrients, form red blood cells and maintain a normal functioning nervous system. A deficiency of vitamin B12 can cause anemia, dementia, depression, weakness and fatigue. Intake of vitamin B12 for an adult woman over the age of 50 should be 2.4 mcg per day according to the National Institutes of Health.

Antioxidant Vitamins

The antioxidant vitamins including vitamins C and E can benefit aging women in a number of ways. Heart disease is the No. 1 killer of women in the United States. Antioxidant vitamins help reduce and prevent the proliferation of heart disease. Heart disease occurs when a blockage interrupts blood flow to the heart. These types of blockages primarily consist of oxidized LDL cholesterol. Antioxidants work by reducing and preventing the oxidation of cells, including LDL cholesterol. By reducing oxidized LDL, antioxidants can help prevent heart disease.

Another impact that antioxidant vitamins have on aging women is eye health. As you age, your eyes become susceptible to damage, including cataracts. Cataracts occur when the lens of your eyes thickens which can impede your eyesight. Cataracts can be caused by oxidative stress in the cells of the eyes. Consuming a large amount of antioxidant vitamins can help prevent and reduce the oxidative damage and reduce your risk of cataracts. Women over the age of 50 should eat 20 mg per day of vitamin E and 60 mg per day of vitamin C.

Sources of Vitamins

A well-balanced diet should supply all of the extra nutrients you need. Vitamin D can be obtained through sunlight; your body can absorb it through the sun's rays as well as from foods including eggs and meat. Vitamin B12 can be eaten in eggs, meat, shellfish and dairy. The antioxidant vitamin C is in many fruits and vegetables including strawberries, broccoli, peppers and Brussels sprouts. Vitamin E, the other antioxidant vitamin, is found in seeds, vegetable oil, canola oil and wheat germ.

If you are unsure of your intake of vitamins, taking a multivitamin supplement might be a good idea. Many manufacturers make specially formulated vitamins for women older than 50. Speak with your doctor to determine if this is the best choice for you.