VITAMINS FOR WOMEN OVER 50: WHAT'S CHANGING?
Women over 50 do a lot of things right - they eat healthier, take care of their health and often do a lot of sport. Studies also show this. Nevertheless, there are some vitamins for women over 50 that should be given special attention ...
Table of contents
Table of contents
1 Why do the nutritional requirements of women over 50 change?
50 has long been the new 30 - because in this phase of life women really take off again. Now you finally have time to think about yourself and celebrate loving self-care. The results of the DKV report "How healthy is Germany?" show that people over 50 take more care of their health and pay attention to regular meals and a balanced diet.
However, the National Consumption Study by the Ministry of Nutrition shows that there is a widespread lack of certain vitamins for women over 50. Which vitamins are lacking in old age? The vitamins that women over 50 are often deficient in include vitamin D, vitamin B9, calcium andiodine1. There are various reasons why women in the second half of life are not sufficiently supplied with these nutrients:
Lower energy requirements: The metabolism slows down, the body's energy requirements fall - but the need for micronutrients remains the same. This also makes losing weight more difficult - which is why the metabolism can use support.
Reduced absorption: Due to natural ageing processes, various nutrients can no longer be optimally utilized. This applies to vitamin B6, among others, but also to calcium and vitamin D, which can no longer be synthesized as well by the skin.
Increased requirement: For some vitamins - such as vitamin C - there is a higher requirement in older people.
However, the National Consumption Study by the Ministry of Nutrition shows that there is a widespread lack of certain vitamins for women over 50. Which vitamins are lacking in old age? The vitamins that women over 50 are often deficient in include vitamin D, vitamin B9, calcium andiodine1. There are various reasons why women in the second half of life are not sufficiently supplied with these nutrients:
Lower energy requirements: The metabolism slows down, the body's energy requirements fall - but the need for micronutrients remains the same. This also makes losing weight more difficult - which is why the metabolism can use support.
Reduced absorption: Due to natural ageing processes, various nutrients can no longer be optimally utilized. This applies to vitamin B6, among others, but also to calcium and vitamin D, which can no longer be synthesized as well by the skin.
Increased requirement: For some vitamins - such as vitamin C - there is a higher requirement in older people.
The hormone balance also changes during the menopause. A well-known consequence is postmenopausal osteoporosis - bone loss. The reason: after the menopause, the oestrogen level in the blood drops. However, oestrogen inhibits the so-called osteoclasts, which are cells that break down bone. After the menopause, the risk of osteoporosis therefore increases by around 30 percent2.
2 Which vitamins and minerals do women over 50 need?
These vitamins for women over 50 should be given special attention:
Vitamin D: It is essential for the immune system, and a deficiency is associated with various diseases - including depression. Vitamin D is important for the absorption of calcium in the bones. A lack of calcium increases the risk of osteoporosis. It is therefore a particularly important vitamin for women over 50.
Vitamin B12: This vitamin is important for the nerves and cell division. A deficiency can manifest itself in the form of tiredness and fatigue.
Vitamin B9: This vitamin is also known as folic acid. It is necessary for the formation of red blood cells and oxygen transport in the body and supports the immune system. A deficiency can lead to general weakness.
Vitamin B6: Important for metabolism and the regulation of hormone balance.
Vitamin K: Plays a role in blood clotting and is good for bones.
Calcium: Ensures the maintenance of healthy bones and teeth. Calcium is particularly important after the menopause due to the increasing risk of osteoporosis.
Zinc: Supports the immune system and contributes to normal carbohydrate metabolism. It also maintains healthy skin and hair.
Copper: Often underestimated, although it is important for skin and connective tissue.
Chromium: Helps maintain normal blood sugar levels.
###PRODUCT###
With needs-based food supplements such as the capsules frompure ella.women can specifically support their well-being. The brand was specially developed to meet the needs of women and contains not only important vitamins but also valuable plant substances. The vital substance complex in particularActive Metabolismis aimed at women aged 50 and over. And also for support during themenopausethere is a product tailored to this.
Vitamin D: It is essential for the immune system, and a deficiency is associated with various diseases - including depression. Vitamin D is important for the absorption of calcium in the bones. A lack of calcium increases the risk of osteoporosis. It is therefore a particularly important vitamin for women over 50.
Vitamin B12: This vitamin is important for the nerves and cell division. A deficiency can manifest itself in the form of tiredness and fatigue.
Vitamin B9: This vitamin is also known as folic acid. It is necessary for the formation of red blood cells and oxygen transport in the body and supports the immune system. A deficiency can lead to general weakness.
Vitamin B6: Important for metabolism and the regulation of hormone balance.
Vitamin K: Plays a role in blood clotting and is good for bones.
Calcium: Ensures the maintenance of healthy bones and teeth. Calcium is particularly important after the menopause due to the increasing risk of osteoporosis.
Zinc: Supports the immune system and contributes to normal carbohydrate metabolism. It also maintains healthy skin and hair.
Copper: Often underestimated, although it is important for skin and connective tissue.
Chromium: Helps maintain normal blood sugar levels.
###PRODUCT###
With needs-based food supplements such as the capsules frompure ella.women can specifically support their well-being. The brand was specially developed to meet the needs of women and contains not only important vitamins but also valuable plant substances. The vital substance complex in particularActive Metabolismis aimed at women aged 50 and over. And also for support during themenopausethere is a product tailored to this.
3 Which vitamins are important during the menopause?
The menopause occurs on average between the ages of 45 and 55 and is often accompanied by typical menopausal symptoms. These include hot flushes, sweating, sleep disorders, mood swings, menopausal depression, hair loss and loss of libido. B vitamins are particularly important during the menopause: vitamin B6 has a balancing effect on the hormone balance, while vitamin B1 contributes to the normal functioning of the nerves and psyche.
The scientists at pure ella. have developed a precisely tailored product for the menopause: pure ella. Menopause. In addition to the combination of vitamins B1 and B6 and biotin, it also contains high-quality plant substances from yam root, monk's pepper, evening primrose oil and hop blossom to alleviate the typical symptoms and give women a new sense of well-being during the menopause. pure ella. Menopause is 100 percent hormone-free and undergoes strict quality tests in Germany.
The scientists at pure ella. have developed a precisely tailored product for the menopause: pure ella. Menopause. In addition to the combination of vitamins B1 and B6 and biotin, it also contains high-quality plant substances from yam root, monk's pepper, evening primrose oil and hop blossom to alleviate the typical symptoms and give women a new sense of well-being during the menopause. pure ella. Menopause is 100 percent hormone-free and undergoes strict quality tests in Germany.
4. health tips for women over 50
With a healthy diet, many of the important vitamins for women over 50 can already be taken in through daily meals: Make sure you eat high-quality foods, preferably fresh fruit and vegetables of organic quality, and prepare them gently, cook with as few calories as possible and only enjoy fatty foods in moderation to prevent unhealthy obesity. The diet should also contain plenty of protein - according to experts, older people need around a fifth more protein to maintain their muscles3.
The following tips can also support your health:
Bring structure to the day: Whether still working or not - set up a daily schedule that organizes sports activities, grocery shopping, cooking and outings with friends.
Sports that are easy on the joints: Exercise is important at any age - but this is even more true over 50. Swimming, walking, cycling, hiking and dancing promote mobility and endurance while protecting the joints.
Regular muscle training: Moderate strength training should also be included regularly to prevent age-related muscle loss and stabilize bones, tendons and joints.
Joint sport: Together with others, the daily sports program is much more fun. Arrange to meet up with your children, friends or neighbors for an outdoor fitness program. If no one has time: Go for a big walk with the dog.
Social contacts: We need other people like the air we breathe. Find new sports partners or go out more often to socialize.
Try something new more often: Those who are curious stay young longer. Try something new more often - a new hobby, a new restaurant or a short vacation to a place you've never been before.
The following tips can also support your health:
Bring structure to the day: Whether still working or not - set up a daily schedule that organizes sports activities, grocery shopping, cooking and outings with friends.
Sports that are easy on the joints: Exercise is important at any age - but this is even more true over 50. Swimming, walking, cycling, hiking and dancing promote mobility and endurance while protecting the joints.
Regular muscle training: Moderate strength training should also be included regularly to prevent age-related muscle loss and stabilize bones, tendons and joints.
Joint sport: Together with others, the daily sports program is much more fun. Arrange to meet up with your children, friends or neighbors for an outdoor fitness program. If no one has time: Go for a big walk with the dog.
Social contacts: We need other people like the air we breathe. Find new sports partners or go out more often to socialize.
Try something new more often: Those who are curious stay young longer. Try something new more often - a new hobby, a new restaurant or a short vacation to a place you've never been before.
Conclusion: Vitamins for women over 50
During and after the menopause, women undergo profound hormonal changes - this is also reflected in a change in their need for nutrients and vitamins. At the same time, the right vitamins are essential for women over 50 to counteract the development of diseases such as osteoporosis. Adequate supply can be ensured and greater well-being achieved in the second half of life with needs-based nutritional supplements. A balanced diet, endurance sports that are easy on the joints and regular strength training help you to stay fit and healthy for longer.
Sources:
1https://www.bmel.de/DE/themen/ernaehrung/gesunde-ernaehrung/nationale-verzehrsstudie-zusammenfassung.html
2Bundesselbsthilfeverbandfür Osteoporose e.V.: Osteoporosis and menopause; Retrieved from:https://www.osteoporose-deutschland.de/wp-content/uploads/2015/05/OstWechseljahre1.pdf
3https://www.apotheke-am-mho-osnabrueck.de/magazin/Senioren-benoetigen-mehr-Eiweiss-3315
2Bundesselbsthilfeverbandfür Osteoporose e.V.: Osteoporosis and menopause; Retrieved from:https://www.osteoporose-deutschland.de/wp-content/uploads/2015/05/OstWechseljahre1.pdf
3https://www.apotheke-am-mho-osnabrueck.de/magazin/Senioren-benoetigen-mehr-Eiweiss-3315