A healthy and balanced diet will supply you with the necessary nutrients your body needs for optimum functioning. Your nutritional needs and ability to absorb these nutrients, however, change as you get older. Women older than 50 need adequate vitamins and other micronutrients from food or supplements to stay healthy during the menopausal years.
Vitamin D
When exposed to sunlight, the skin manufactures vitamin D. This nutrient helps the body to absorb calcium, supports a healthy immune system, helps regulate insulin and may help lower the risk of high blood pressure. However, older adults, including women older than 50, may have problems making this vitamin. The Linus Pauling Institute recommends that this age group take 2,000 IU, or 50 micrograms, of vitamin D supplement daily.
Vitamin B-12
Vitamin B-12 plays a role in producing red blood cells, keeps the nervous system working and helps the body use folic acid. A deficiency may cause anemia, memory loss, difficulty walking, dementia and loss of appetite. Some 10 to 15 percent of older adults, including women older than 50, have vitamin B-12 deficiency or lose the ability to absorb this vitamin, according to the Linus Pauling Institute. Eat foods fortified with vitamin B-12 or supplement with 100 to 400 micrograms per day to help prevent deficiency.
Folic Acid
Folic acid lowers the level of blood homocysteine, an enzyme that increases the risk of cardiovascular diseases. Not enough scientific evidence exists that folic acid itself can lower the risk of heart disease. The Linus Pauling Institute recommends that older adults eat folate-rich foods and take 400 micrograms of folic acid daily because the level of homocysteine in the blood tends to increase with age.
Vitamins C, E and K
Some men and women older than 50 may benefit from taking certain vitamins, according to the Linus Pauling Institute. Older adults at risk for heart disease, stroke or cataract may need to eat least five servings of fruits and vegetables and take at least 200 mg daily of vitamin C. Men and women age 50 and older with some type of cancers, neurodegenerative and cardiovascular diseases may benefit from a supplement of 200 IU of vitamin E. Older adults at risk of osteoporosis and hip fracture may need to eat at least 1 cup of green leafy vegetables and take 100 micrograms of vitamin K daily, notes the Linus Pauling.
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