There are so many vitamins on the market for women, that you probably find yourself constantly asking, ‘what vitamins should I take?’
We don’t blame you. With so many different products out there, it can be difficult to know which ones are worth investing in – especially when so many of them claim to turn back the clock, give you more energy, help you lose weight and keep you fit!
But can vitamins and supplements really help?
The answer is yes! While a nutritious diet and a regular exercise regime is essential for a healthy lifestyle, boosting your health or targeting specific issues with vitamins can be incredibly useful.
That’s why we’ve asked an expert for the best vitamins for women in their 30s, 40s, 50s, and 60s. Because depending on your age, your body will have different needs.
So from how to get through PMS and deal with stress, to managing menopause symptoms and boosting your energy levels, find out which vitamins and supplements can help you feel your best.
What vitamins should I take in my 30s?
Nutrition scientist, Michele Sadler, says, “All adults are recommended to eat one portion of oily fish a week, yet many women do not manage this.
“A fish oil supplement can be useful to ensure adequate intakes (about 250 milligrams a day) of the omega-3 fatty acids DHA and EPA which are needed for brain function and vision, and are also important in pregnancy for the developing foetus.”
Right now, if you’re often stressed, on a diet, or trying to get a handle on PMS. Try these to smooth the way…
PMS Chaste Berry allows the body to make its own progesterone to achieve hormonal balance. Metagenics Chasteberry Plus, R393,95 for 60 tablets, Wellness Warehouse.
DIET CRAVINGS Take chromium, which studies have shown can reduce carb cravings. Solal Chromium Polynicotinate, R92 for 90 capsules, Faithful to Nature.
PARTYING HARD Ease that toxic lifestyle with Sfera Milk Thistle Super Complex, R192 for 60 capsules, takealot.com
What vitamins should I take in my 40s?
Into their 40s women may like to consider taking an iron supplement, particularly if menstrual losses have become heavier, Michele advises.
Ensuring adequate intake of iron can help to keep tiredness and fatigue at bay and makes anaemia less likely. Try Clicks Healthbasics Iron 15mg, R58,99 for 100 tablets.
If you’re juggling work and home, feeling frazzled and hate the idea of ageing and the perimenopause, help is at hand.
BUSY BUSY Try chlorella, a super algae with loads of amino acids and B vitamins to give you energy. Real Thing Chlorella, R227,95 for 500 tablets, Dis-Chem.
BIG ON BONES Get realistic about bone density before menopause. Try Bettaway Betta Bones, R214,95 for 180 tablets, Dis-Chem.
What vitamins should I take in my 50s?
This is a time when it is particularly important for women to look after their bones, Michele explains.
To help reduce losses of bone mineral and reduce the risk of fractures later in life; taking a calcium supplement (800 milligrams a day) can help to ensure an adequate calcium intake.
Menopause, insomnia and the battle of the bulge. Keep calm and carry on with a fine-tuned supplement.
FULL-ON MENOPAUSE Ease symptoms with Nature’s Way Black Cohosh, R94,32 for 60 tablets, iHerb.com
MOODY BLUES Lift the gloom and get a good night’s sleep with 5-HTP, said to help control mood and maintain a balanced outlook. Solal 5-HT1, R294,95 for 30 capsules, Dis-Chem.
DRYNESS Is sex no longer any fun? An omega-7 essential fatty acid supplement helps to nourish the mucosa. Solaray Sea Buckthorn, R237,74 for 100 capsules, luckyvitamin.com
What vitamins should I take in my 60s?
According to Michele, Vitamin D supplements (10 micrograms a day) are important at this age – vitamin D is thought to improve muscle function and reduce the risk of falling, which helps to reduce the risk of bone fractures. Vitamin D also helps to ensure that calcium is absorbed properly into the body.
As a still-gorgeous woman, you just want to keep on feeling as good as you do right now. Looking after your heart, your joints and your marbles is key!
STAY SHARP Research is revealing that resveratrol and pterostilbene, powerful antioxidants found in grapes, blueberries and the Indian Kino Tree, may offer protection for the cardiovascular system, eye and brain health, plus the ageing of the whole body. Try Solal Resveratrol Extra Strength Plus, R323 for 60 capsules, Faithful to Nature.
KEEP FLEXIBLE Studies have shown that GOPO, the key component in rosehips, can be very effective for easing joint pain. Viridian Rosehip Extract, R149 for 30 capsules, takealot.com
- This article originated on womanandhome.com