Women who are 50 and over have nutritional needs that are different from younger women. At this age, most women are menopausal and need less iron because they no longer lose iron through monthly menstruation. Women this age may also need increased or decreased amounts of certain vitamins based on medications they may be taking or natural changes that occur in the body with aging. The vitamins listed below are ones for which the needs of women 50 and over are different from women under the age of 50.
Vitamin A
The relationship between vitamin A and your risk of developing a hip fracture remains under investigation. In 2002, a Harvard Medical study found too much vitamin A increased your risk of hip fractures, but according to a 2009 study published in “The American Journal of Clinical Nutrition,” there was no relationship between vitamin A intake and hip fractures in women who were postmenopausal unless those women were also deficient in vitamin D. Ask your doctor if she recommends more or less than the recommended intake of 2,500 to 4,000 IU for you.
Folic Acid
Folic acid is important in your childbearing years to reduce the risk of certain birth defects, but after menopause, folic acid may help prevent heart disease and certain cancers. You need 400 micrograms daily.
Vitamin B12
As you age, it may be harder for your body to absorb vitamin B12 according to the UCLA School of Medicine. The National Institute on Aging says women 50 and over need 2.4 micrograms of vitamin B12. If you take medications for gastroesophageal reflux disease (GERD), sometimes called acid reflux, your medications can affect your body's ability to absorb vitamin B12; talk to your doctor about whether you should take supplemental vitamin B12.
Vitamin D
As you age, your body may have problems metabolizing vitamin D and you may be less likely to be outdoors where sunlight can help your body produce vitamin D, according to the UCLA School of Medicine. As a woman 50 or over, you need 400 IU of vitamin D daily, twice as much as a woman younger than you. Once you reach 70, you'll need 600 IU daily.
Vitamin K
If you are taking an anticoagulant or blood thinner medication, your doctor may recommend that you carefully monitor the amount of vitamin K you consume. Unless you are taking anticoagulants or blood thinners, getting enough vitamin K may help reduce your risk of hip fractures. Ask your doctor if he recommends more or less than the recommended intake of 90 to 250 micrograms of vitamin K for you.
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