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One once would proudly avoid dietary pills. Medical professionals frequently stated that should you maintain a balanced diet, you’d only be wasting money down the drain. Research showed that individuals who took multivitamins did not live longer, and certain even experiencing a slightly higher mortality risk. Yet now that I’m unequivocally past youth, the use of supplements has gradually increased to four daily: Vitamin D3 (as recommended), magnesium citrate (for rest, muscle relaxation, cognitive health and stress; I’m pretty sure it’s helping), hericium erinaceus (to support memory; no idea if it’s working), biotin (for hair health; similarly uncertain) and I am thinking about adding additional if budget allows. But am I a total sucker? Do women really need to start taking supplements when they hit middle age?

Reasons Why Aging Females May Need Additional Nutrients

"There are plenty of causes that we might require supplements as we age," explains a specialist female wellness dietitian. "It’s not extreme, like suddenly we require an IV," she adds. "However with advancing years, our body doesn’t function as well, and we have certain vitamins like B12 and dietary calcium which we begin to absorb much less effectively as we get older."

Hormonal changes are another valid reason to take supplements, she says, since waning estrogen "affects so many bodily systems, whether that’s our bone health, our metabolism, heart health risks or muscle preservation, and we have various nutrients which can lower all of those health risks." However: "There isn't a universal recommendation. Just because you're in perimenopause; it doesn't mean you'll be lacking in all these things."

I'd advise women in menopause: choose dairy, or maybe a fermented dairy like yogurt drinks, or a fortified milk alternative

Prior to considering dietary pills, it's wise to take a sober look at eating habits. "Many have poor dietary patterns, especially in middle age, when we are that busy generation and our time is limited and we do not consistently put ourselves first," notes the dietitian. Cultural standards around weight and diet often encourage drastic measures, like skipping meals for a trendy green smoothie, or eliminating milk products. "Sometimes fad diets result in meaning a lack of a well-rounded nutrition."

A further fundamental consideration to master, states a specialist nutritionist, involves eating an adequate amount of dietary protein: "About 1.6 grams per kilogram of ideal body weight a day, distributed throughout the day." (Healthy weight referring to the weight should be with a body mass index of 18 and 25.) If you’re really active, as much as 2 grams per kg is beneficial, she says, "combined with resistance training, two to three times a week, for skeletal strength and maintaining muscle."

Getting adequate fiber is crucial as well, she explains, "since if you look after digestive health, it can aid nearly all body functions, from immunity to mood." It will additionally help your friendly intestinal bacteria digest and produce additional vitamins – an in-house nutrient producer, if you will.

Ways to Identify Nutrient Shortages

Our bodies will usually tell us if they’re not getting essential nutrients. "I think we lose the habit of paying attention to the body. We’re too busy," observes the expert. "It involves noticing shifts in health, such as if you’ve got fatigue, weak muscles or hair loss, which could reflect any number of vitamin shortages."

Considering your lifestyle, prescribed drugs and eating routines may also offer insights. "For those vegan, one may require a additional source of B12," says the expert. "Or if taking a proton pump inhibitor or metformin, they can reduce absorption." It’s easy unintentionally lower dietary calcium by opting for natural plant-based milks. "These are not fortified with calcium and dietary iodine," notes the specialist. "Calcium is essential for bone health. Iodine are essential for thyroid health. So I would advise women in midlife: go for dairy, or perhaps a cultured dairy such as kefir, or choose a enriched milk alternative."

Women can bleed more heavily during perimenopause, which could cause low iron. An additional point the dietitian suggests is whether one has digestive health issues, "like coeliac disease or anything affecting nutrient absorption."

Serious deficiencies are typically confirmed through blood work. "See a nutrition expert, a physician, get some blood tests performed to look for black-and-white proof," says the specialist.

Which Dietary Aids Are Effective?

"The primary nutrient a female would need is vitamin D, which is crucial to skeletal strength, immunity, muscles and including your hormones," says the expert. Common guidance involves take it during autumn and winter, but if you have more pigmented skin, use strong sunscreen or are covered up outdoors, consider taking it year-round, says the specialist. "Many my patients, particularly if the BMI is above 30, have low levels. Aim to consume a minimum of 10 micrograms (400IU) of vitamin D (vitamin D3 is more effective compared to ergocalciferol) – an affordable own-brand will do!"

The expert notes a surge in inquiries about magnesium recently. "It has been used a lot historically for easing muscles, for those experiencing cramps. Muscle health plays a role in our nerve stimulation, making it part of neurological health. It's crucial for that, brain health, and helps with sleep and stress."

The issue I often see involves individuals start multiple supplements at the same time

The nutritionist purchased some for herself – containing several forms commonly sold together. Sounds like a no-brainer, although the dietitian says you might not need it with a diet rich in whole grains along with seeds, avocados and black beans. "I often say: what’s your baseline?" asks the professional. "Where are we at with our lifestyle? And can you adjust your diet and see if they make a change? If you want to test it, try it, but are you going to monitor how you feel?"

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