At this age, intense socializing can also begin to take a greater toll. “Alcohol, in particular, stimulates chronic inflammation and deprives the body of nutrients. To offset some of the negative effects, take a daily multivitamin and multimineral supplement. Vitamins C, E, and selenium are antioxidants. It acts as a substance and protects cells from damage,” explains Dr. Ruxton. Gut health can also be compromised as a result of a party lifestyle. “Dysbiota, the name for imbalanced gut flora, can affect not only your digestive comfort, but also your stress levels and mood. For your friendly gut bugs, eat beans, nuts, etc. Feed them plenty of fiber-rich foods such as , seeds, and whole grains, or consider taking a probiotic supplement.
Another consideration for some women at this stage of life is the hormonal changes associated with perimenopause or menopause. B vitamins may play a role here as well, “vitamin B6 and folic acid in particular are important for women around their menstrual cycle and towards menopause,” Dr. Ruxton says. “We recommend trying different supplements to see what works for you, such as botanical supplements containing red clover, magnesium, and vitamin B6. Studies have shown that taking vitamin B complex Women have been shown to have fewer mood swings and lower risk of depression, and magnesium is also an important nutrient for balancing mood.
Stress and anxiety more commonly can span all ages. Omega-3s can help here too. Or try ashwagandha, which comes in a variety of supplement forms. “It’s pretty reliably proven to help reduce feelings of stress, and some studies have shown that it actually lowers stress hormone and cortisol levels,” Strauss says.
In your 40s and 50s
The main factor in this age group is the natural loss of muscle mass. Increasing protein and strength training are absolutely important, but micronutrients like vitamins B12, C, and D can also help. “As you get older, people commonly say that your metabolism is slowing down. What they’re alluding to is a decrease in muscle mass, and thus a decrease in your metabolic capacity,” Strauss explains. “Research is being conducted into how micronutrients known as polyphenols promote fat burning and metabolic health, support recovery, and reduce muscle soreness.”
Hormonal changes will also continue to be seen in this age group. According to Strauss, an individual’s needs tend to change more dramatically during this life stage, as women’s menstrual cycles become irregular and sex hormone levels fluctuate, for example. “One of the things that many women report is that they develop food intolerances and food aversions,” says Dr. Strauss. “In terms of supplements, I think it’s really important to maintain gut health, so eat a varied and colorful diet and incorporate probiotic foods like raw yogurt, kefir, sauerkraut, and kombucha.” There are many probiotic and prebiotic supplements on the market.
over 50
Areas to focus on during this life stage are bones, heart health, and cognitive function. “People over 50 tend to eat a healthy diet, but they absorb less of vitamin B12, calcium, and vitamin D, especially vitamin B12, so they may have higher nutrient requirements.” Dr. Ruxton explains. “A good multivitamin with age-appropriate minerals is an easy way to replenish common nutrients. For specific supplements, consider calcium, magnesium, and high-dose vitamin D to protect bone density and prevent fractures. Look for supplements that target bone health, such as omega-3s, B vitamins, and potassium for heart health, and folic acid, vitamin B6, magnesium, and polyphenols for cognitive function.
As we age, oxidative stress causes natural damage to our cells and causes inflammation. “Omega-3 fats are anti-inflammatory, so they can help with joint discomfort and swelling,” says Dr. Ruxton, who also recommends trying joint health supplements like glucosamine and chondroitin. Professor Strauss added curcumin and turmeric to the list of anti-inflammatory supplements, adding: “In the over 50 age group, they are recommended to help avoid or minimize loss of muscle mass and to help the same protein process glucose. “The need for protein will further increase.” Just like before. ”
Sleep patterns can also be disrupted at this age. “As people get older, or even more difficult to stay asleep reliably, try a tryptophan (5-HT) supplement to help maintain serotonin levels,” says Dr. Ruxton, adding that Dr. Strauss I conclude as follows. Magnesium also promotes sleep. ”
