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. It can be difficult to know which brands, products and combinations are worth investing in! Especially when so many 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.
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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.’
Try Vital Cod Liver Oil, R99,99 for 90 capsules, Clicks.
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, R464,95 for 60 tablets, Wellness Warehouse.
DIET CRAVINGS Take chromium, which studies have shown can reduce carb cravings. Solal Chromium Polynicotinate, R109,95 for 90 capsules, Wellness Warehouse.
PARTYING HARD Ease the effect of toxins with Sfera Milk Thistle Super Complex, R260 for 60 capsules, takealot.com
STRESSED OUT Rhodiola Rosea, known as the golden root, helps relieve stress and adrenal fatigue. Viridian Maximum Potency Rhodiola Rosea, R249 for 30 capsules, Faithful to Nature.
What vitamins should I take in my 40s?
Moving into their 40s women may like to consider taking an iron supplement, particularly if menstrual losses have become heavier, Michele advises. Ensuring an adequate intake of iron can help to keep tiredness and fatigue at bay and makes anaemia less likely. Try Ferrous Forte Complete Iron Supplement, R137 for 30 tablets, Clicks.
If you’re juggling work and home, feeling frazzled and hate the idea of ageing and the perimenopause, help is at hand with these supplements…
BUSY BUSY Try chlorella, a super algae with loads of amino acids and B vitamins to give you energy. Soaring Free Superfoods Organic Chlorella Tablets, R190 for 500 tablets, Faithful to Nature.
BIG ON BONES Get realistic about bone density before menopause. Try Bettaway Betta Bones, R126,95 for 60 tablets, Dis-Chem.
HOT FLUSHES Viridian Sage 400mg can help, R352 for 90 capsules, takealot.com
HIGH ANXIETY Natura Rescue can help you relax and ease irritability. R117 for 25ml, Clicks.
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 the loss of bone mineral and reduce the risk of fractures later in life, women should be taking a calcium supplement (800 milligrams a day) to ensure an adequate calcium intake.
Menopause, insomnia and the battle of the bulge. Keep calm and carry on with these fine-tuned supplements, made especially for more youthful living…
MID-LIFE MIDDLE Triphala is an Ayurvedic formula that supports digestion and helps eliminate toxins. Along with a good diet and consistant exercise Good Life Triphala could help healthy weight loss. R119 for 200g, Faithful to Nature.
ALSO SEE: Low-intesnsity exercise for weightloss
FULL-ON MENOPAUSE Ease symptoms with Foodmatrix Black Cohosh, R139,95 for 60 tablets, Dis-Chem. You could also turn to Solal Hormone Balance Natural HRT, R329,95 for 60 capsules, Dis-Chem which combines Black Cohosh with Chasteberry extract, Ipriflavone and Vitamin D3.
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-HTP, R214,95 for 60 capsules, Dis-Chem.
DRYNESS Is sex no longer any fun? An omega-7 essential fatty acid supplement helps to nourish the mucosa. SynerChi Organics Sea Buckthorn Powder, R359,95 for 250g, Wellness Warehouse.
ALSO SEE: The best anti-ageing health supplements
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, R399,95 for 60 capsules, Dis-Chem.
KEEP FLEXIBLE Studies have shown that GOPO, the key component in rosehip, can be very effective for easing joint pain. Viridian Rosehip Extract, R155 for 30 capsules, takealot.com
- This article originated on womanandhome.com
