The aging process takes its toll on women. Aging can lead to weakened bones that are more susceptible to fractures. The risk of osteoporosis increases with age, which means older women need to ensure they are exercising and including plenty of calcium and vitamin D in their diets.
Calcium
Ideal sources of calcium include dairy products and certain green vegetables. The amount of calcium needed depends on your age. Women ages 19 to 50 have a Recommended Dietary Allowance of 1,000 mg, and women 51 and older have a Recommended Dietary Allowance of 1,200 mg. Calcium supplements often also contain vitamin D, to facilitate calcium absorption, and magnesium.
Vitamin D
The body needs adequate Vitamin D to absorb calcium. Adequate sun exposure can supply sufficient Vitamin D, but for those who get little sunlight or who use sunscreen, a multivitamin can be helpful. Typical daily multivitamins provide 400 IU, which is the amount needed by most women ages 51 to 70.
Vitamin C
Vitamin C is an antioxidant that works to help in the growth and repair of tissues in the body. It's essential in the healing of wounds and the repair and maintenance of cartilage, bones and teeth. Other antioxidants include vitamin E and beta-carotene, or vitamin A. Antioxidants help protect the body from free radicals.
Vitamin B-12
Vitamin B-12 helps the body maintain healthy nerve cells and red blood cells. Because the body stores several years' worth of the vitamin in the liver, a deficiency is rare. The elderly are most at risk. According to the Mayo Clinic, 10 to 30 percent of the elderly do not absorb food-bound vitamin B-12 efficiently. The recommendation is that either foods fortified with B-12 should be eaten or a vitamin B-12 supplement be used to maintain proper B-12 levels in senior citizens.
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