Khaberni - Upon reaching the age of forty, women begin to notice hormonal and physical changes that might affect their energy, bone health, skin, and mood, leading many to take dietary supplements. However, nutrition experts emphasize that vitamins are not a magic cure, but rather a helpful tool within a healthy and balanced lifestyle.
Studies have also confirmed that a limited number of vitamins and minerals become more important for middle-aged women, while excessive intake of supplements without medical supervision can lead to adverse effects, according to The Guardian.
Among these vitamins and minerals are:
"Vitamin D": a friend to bones and immunity
"Vitamin D" is essential after forty for its role in strengthening bones and immunity. With reduced exposure to sunlight and modern lifestyles, doctors recommend regular testing of its levels and taking supplements in moderate doses when needed. "Vitamin D" also helps in the absorption of "calcium" and maintaining muscle strength.
"Calcium" and "Magnesium"
Calcium is also essential, as experts affirm that "Calcium" is necessary to prevent osteoporosis.
Meanwhile, "Magnesium" contributes to its absorption and regulates blood pressure and sleep. It is advisable to obtain them from natural foods such as dairy products, leafy vegetables, and nuts before resorting to supplements.
"Vitamin B12"
As age progresses, the body's ability to absorb "Vitamin B12" from food decreases, which can lead to fatigue and weakened memory or concentration. It is recommended to track its levels especially for vegetarians or those following low animal protein diets.
"Omega-3": for supporting the brain and mood
In addition, Omega-3 fatty acids play a crucial role in maintaining heart and brain health and regulating mood during the pre-menopausal phase. These acids are abundant in oily fish such as salmon, sardines, and mackerel, or in supplements extracted from algae for vegetarians.
Balance is the key
Despite the importance of these vitamins and elements, experts warn against succumbing to excessive marketing of supplements. Relying on a varied diet, sufficient sleep, and regular physical activity is the real path to health.
In this context, British nutrition expert Sarah Shenkman emphasized that "vitamins complement the diet but do not replace it. Balance is the foundation of wellbeing in middle age... not the excessive consumption of tablets."
Specialists also warned against taking more than one supplement at the same time without medical consultation, confirming that excessive doses of vitamins like "D" or "A" or iron could cause harm instead of benefits.
In the end, the best approach for a woman after forty is to listen to her body, undergo regular exams, and maintain a varied and moderate diet that enhances wellness from within before resorting to supplement bottles.
