You are getting older, and the number of supplements, vitamins and other medical products on the market can make your head spin. It is hard to know what to take and what exactly you need. Many products make claims to fabulous health benefits, but there are really only a handful of vitamins that a woman of 50 years old needs to supplement for her health. Check with your doctor before adding any vitamins to your diet, and then follow these guidelines.
Choosing a Multivitamin
There are many multivitamins on the market and choosing one can be a confusing situation. According to Penn State University, the best option is to get all of your vitamins from your diet, but you may be unable to get all of the required nutrients from your diet and a multivitamin may be necessary. It is important to consult with your physician regarding which multivitamin to choose. You may have specific details in your medical history that may make some multivitamins dangerous for you. Also, do not be swayed by vitamins with special claims to "energy" or other deceptive claims. Your doctor is your best source of vitamin and supplement information.
Vitamin Recommendations
The vitamin needs of a 50 year old woman are specific. However, not all vitamins are needed in greater quantities than what is present in a regular multivitamin. For instance, the values of biotin and folic acid in a standard multivitamin should be adequate for a 50 year old woman. Niacin, pantothenic acid, riboflavin, thiamine and vitamin A can also come from a multivitamin. The Linus Pauling Institute recommends older women take 1.5 mg per day of vitamin B-6 and between 100 and 400 mcg per day of vitamin B-12. These can be taken in the form of a B-complex vitamin. The Institute also recommends 400 mg per day of vitamin C. Vitamin D is another important vitamin, and 2,000 I.U. is recommended per day. The Linus Pauling Institute also recommends 200 I.U. of vitamin E per day, and increasing vitamin K in the diet by eating one cup of a dark leafy green vegetable daily.
Mineral Recommendations
The most important mineral supplement for a women over 50 is calcium. You should take 1,200 mg per day of calcium. You should not take an iron supplement if you are in menopause as most older adults do not need supplemental iron. The Linus Pauling Institute recommends a magnesium supplement, but only if you do not have kidney disease. You should not take more than 350 mg per day without consulting your doctor. All other minerals should be taken in a multivitamin and are not needed in greater quantities than they supply.
Other Recommendations
Fish oil is one of the most important supplements that you can take. It is recommended by the American Heart Association for the prevention of cardiovascular disease. For people without heart disease, you should consume oily fish twice a week. If you have heart disease, you should take 1 g EPA and DHA supplements, but they should only be taken with the consent of your doctor. If you need to lower your triglycerides, you should take 2 to 4 g of EPA and DHA. Other supplements such as l-carnitine, coenzyme Q10 and lipoic acid have shown mixed results in studies for various diseases and are not strictly needed in a vitamin regimen.
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