7 Supplements Women Should Take After 50

Food, Nutrition, Supplements

By: // June 14, 2018

This page may contain affiliate links, meaning at no additional cost to you, Get Healthy U may receive a commission if you click through and make a purchase.

Perhaps popping vitamins wasn’t always on your mind in your youth, but now it may be something worth thinking about. There are some nutrients that most women simply don’t get enough of over the age of 50, making supplements essential. The journey of aging can be a beautiful experience that should be embraced, however, there are some things that may not look or feel as effortless as they once did and taking supplements can make a positive difference.

Below, we cover seven essential supplements women should take after the age of 50.

1. Vitamin D

While great sources of vitamin D include egg yolks, fatty fish and fortified foods like milk, less than 10 percent of women over the age of 50 get the recommended amount through food according to Michael F. Holick, MD, PhD. The benefits of getting enough vitamin D, however, include reducing your risk of developing colon, breast and esophageal cancers by 30 to 50 percent. It is recommended for people 50 to 70 years old to get 10 mcg daily (400 IU) daily, and those over 70 should get 15 mcg daily (600 IU).

Try: Metagenics Vitamin D3

Related: Supplements and Multivitamins 101: Everything You Need To Know

2. Calcium

With age comes the breaking down of bone tissue faster than it can be built, which makes this mineral vital for maintaining the normal functioning of muscles and nerves. The National Osteoporosis Foundation says that more than two million broken bones occur in the U.S. due to osteoporosis, and for women, this is greater than that of heart attack, stroke and breast cancer combined. While you can get your calcium from yogurt, cheese, almonds, tofu and green leafy vegetables, a dose of up to 500 mg twice a day may also be necessary.

Try: Calcium Citrate with Vitamin D3

*You don’t need to take an additional vitamin D supplement if it’s included in your calcium supplement.

3. Magnesium

As you age, your body is less capable of absorbing magnesium from food, making magnesium deficiency more common in older adults than younger ones, according to the National Health and Nutrition Examination. Taking a multivitamin with up to 350 mg can significantly lower your risk of developing type 2 diabetes, and even lower your blood pressure.

Try: Magnesium Glycinate

4. B Vitamins

Though study findings are mixed, some research has found that B6, B12 and folate can lower your risk of developing heart disease and suffering from a stroke. Furthermore, between 10 and 20 percent of older Americans are incapable of absorbing B12 from food because the acid in your stomach diminishes. A multivitamin of folic acid, B6 and B12 is a healthful combo.

Try: Nature Made Super B-Complex

5. Collagen

One of the main building blocks of the body, collagen makes up about 30 percent of your total body protein and 75 percent of your skin. While your body naturally produces it, the production begins to decline as you age. Collagen supports skin elasticity while keeping it supple and firm. It also makes your nails strong and shiny. By the age of 50, a woman may have lost up to half of the collagen in her skin, but taking collagen supplements can slow down and prevent the loss of further collagen. There are two forms of collagen supplements: hydrolyzed collagen and undenatured type II collagen. The recommended supplement intake of the former is 10g a day, while the latter is 40mg a day. We also love taking collagen in the form of powder which can be added to smoothies!

Try: Vital Proteins Collagen Peptides

6. Omega 3s

Getting enough omega-3s is important in preventing irregular heartbeats, plaque buildup in the arteries, inflammation and high blood sugar. Good food sources are flaxseed oil, salmon, walnuts and edamame. Omega-3s protect aging women against osteoporosis, rheumatoid arthritis and cancer. The recommended dose is 1,000 mg of EPA and DHA omega-3s per day.

Try: Nordic Naturals Ultimate Omega

7. Herbal Anti-Inflammatory

Aging is a progressive degenerative process that is closely connected with inflammation. And though the cause and effect is not completely clear, it is often thought that redox stress, mitochondrial damage, immunosenescence, endocrinosenescence, epigenetic modifications, and age-related diseases all highly contribute to this inflammation. There are a number of excellent anti-inflammatory herbs to take advantage of however, including 400 to 600 mg of turmeric extracts three times per day, 500 to 1,000 mg of ginger capsules twice a day with food, and two capsules of boswellin twice a day.

Try: Zyflamend Whole Body

Bonus: Eating right is just the start!

Try these 8 Amazing Strength Moves For Women Over 50.


READ THIS NEXT: Your Anti-Aging Arm Routine (No Push-Ups or Planks)

Printed from GetHealthyU.com


on March 2, 2019 at 9:53 AM Reply

I am 63 yrs females with hypothyroid on meds. so please tell me what I can take with my thyroid meds.

    on March 4, 2019 at 4:03 PM Reply

    Hi Sandy - I am sorry, without knowing you or your healthy history, your doctor is best suited for that question.

on January 15, 2019 at 5:08 PM Reply

Hi Chris, I'm looking for some clarification on some of the vitamins/brands you're recommending. For example, you suggest magnesium should be taken 350 mg daily, but the brand/product you suggest has a serving size of 1 pill daily but that 1 pill only contains 100 mg of magnesium. Please clarify. Thanks so much! PS: I'm 52 trying to understand all of this to be healthy.

    on February 20, 2019 at 4:48 PM Reply

    Lisa - The recommended amount is correct. And the brand that I recommended was 100 mg so you would take 3 to 4 pills. You don’t have to be exact with milligrams. That is the recommended amount give or take. There are lots of other brands of magnesium that is just one that I like. Please note that there are also powder forms of magnesium. The powdered type forms of magnesium can also be added to electrolyte drinks. So that’s the amount you want to get approximately per day, hopefully that makes sense!

on July 11, 2018 at 1:06 AM Reply

Hi Alexa Erickson. I agree with all 7 Supplements Women Should Take After 50. My mom is 62 years old, she take supplements beside nutritional food. Moreover, it can be said that after 50 always have a digestive problem including my mom. I find some probiotics for her as well to get better digestion. Here is http://www.womensedge.org/best-probiotics/. The result is satisfied so I would like to share if it can be helpful for all after 50 the same as my mom.

on May 25, 2018 at 2:07 PM Reply

Hi Chris, I'm 52 and my concern is with all the vitamins women in our age category are being asked to take can we not just get this from a good multivitamin? Is there one that contains all these vitamins ?

    on May 29, 2018 at 2:29 PM Reply

    Hi Veronica - yes, many multi-vitamins will contain a lot, or maybe even all, of these on this list. It just takes some sleuthing and some research on the best brands! You may come across a recommended rand that has 5/7, for example, so then you'd just supplement the other two as well!

on May 22, 2018 at 12:06 PM Reply

I'm 54 y/o i have osteoporosis and my doctor gave me a prescription that i dont want to take for many negative reasons that i read about the med,But i;m taking vit d and c i know its safe . I just want to know if i can take hydrolyzed collagen and undenatured type II collagen together with my vit D and C ,can i take it that three supplements together ,Thank you

    on May 23, 2018 at 1:33 PM Reply

    Hi Vivian, I don't see any harm in taking collagen, vitamin d & vitamin c together but of course, it's always best to speak with your doctor.

on April 9, 2018 at 7:56 AM Reply

My doctor told my to take Caltrate 600+D, plus minerals and a once daily multivitamin .I am 54 but that seems like a lot to me.

on February 11, 2018 at 1:11 PM Reply

I am 51 and am taking a vitamin pack from GNC called Live Well. It has a lot of good pills including a multi vitamin but after comparing the label to your top 7 recommendations I am finding it's missing a few things. So can u specifically tell us what products y r taking exactly. It would help us all a lot. I find this info u gave us very useful but don't know who to trust or where to find all this stuff to take that would be all natural and safe. Lot of synthetic vitamins being sold out there so I'm unsure how to proceed from here. Thanks for your help

on November 1, 2017 at 12:52 AM Reply

i am 55yrs female and only taking VITAL omega 3,6&9......what else should i take??

    on November 1, 2017 at 2:11 PM Reply

    Hi Heather - the ones above are the ones that I take and recommend. Everyone is different though so if you're really curious what specific vitamins you might need, talk with you doctor or registered dietitian.

on September 28, 2017 at 5:23 PM Reply

I am 50 years old I'm taking flaxseed and fish Oil I have inflammation in my back and carpal tunnel will this help

    on October 5, 2017 at 1:40 PM Reply

    Hi Carlissa - yes, I believe that taking flaxseed and fish oil could potentially benefit your ailments. And at the very least, they are healthy for you and won't hurt!

on August 21, 2017 at 4:37 AM Reply

Hi. Is there one tablet that I can take to substitute for all other supplements that I should take for a woman at 50. I find it difficult to swallow tablets.

    on August 22, 2017 at 12:37 PM Reply

    You're best bet would probably be a multi-vitamin since it will include several things!

(This will help us personalize your experience so that you can get the best advice possible from us!)

Send this to a friend