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As we age, our bodies change. The menopause causes huge hormonal shifts, meaning women over 50 need more of certain nutrients – calcium, for instance, to combat the increased risk of osteoporosis caused by falling oestrogen levels – and less of others (iron is no longer as important once menstruation ends).
The body also becomes less capable of absorbing as many nutrients from food (it struggles with B12 especially, needed to keep nerve and blood cells healthy), and supplementation is advised.
There are obvious physical changes too and supplementation could help. Although going grey is an unavoidable part of growing old (for most people), taking omega-3, iron and vitamin D will help keep hair looking glossy for longer. Taking a women’s multivitamin that contains copper could also potentially slow down the greying process by increasing the production of melanin, the coloured pigment in hair.
Ageing isn’t limited to changes in physical appearance, your mind and brain change too. If you’re becoming more forgetful, try taking a supplement that contains Phosphatidylcholine, like Vitabiotics Wellwoman 50+. Phosphatidylcholine is used to make a hormone called acetylcholine – research suggests it can improve memory, focus and learning.
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Daily Reference Nutrient Intakes for Women over 50
For the reasons above, we recommend choosing a specialist multivitamin targeted at women over 50 or specialist vitamins designed for the older woman in mind. These are our recommendations…
Best All-Rounders: Our Top 3 Multivitamins for Women Over 50
Nature’s Aid Women 50+ Multivits and Minerals (with Superfoods)
Nature’s Aid Women 50+ contains an amazing range of vitamins and minerals. It contains some ingredients we haven’t come across before like Bamboo Silica, Sage Extract, Lutein Esters and Soya Isoflavones.
These unusual natural ingredients help our bodies stay healthy. For example, Bamboo Silica helps keep skin elastic, joints flexible and nails strong.
Lutein Esters are found naturally in leafy green vegetables like spinach. These molecules help to maintain good vision by forming a filter in the retina, preventing some damage from light.
If you’re looking for a natural product that’s packed full of 35 powerful ingredients, we definitely suggest Nature’s Aid Woman 50+.
BUY: A pack of 30 capsules costs £6.99 from their official Amazon store. You can also find this product in some specialist health shops.
Vitabiotics Wellwoman 50+
Packed with 26 micronutrients, Vitabiotics Wellwoman 50+ is a great multivitamin for women aged 50 and over. It’s especially useful if you often feel fatigued as it contains pantothenic acid and iron to fight off tiredness and help you stay alert during the day.
This supplement contains many of the usual vitamins and minerals you’d expect to find in a multivitamin like zinc, iron and vitamin D. But it also contains Alpha Lipoic Acid (ALA), Phosphatidylcholine and L-Carnitine, an amino acid that aids metabolism and fuels your cells. The wide range of ingredients is a big plus.
BUY: Pick up a pack of 30 tablets from any supermarket or health shop. If you prefer to buy online, we recommend buying directly from Vitabiotics as they offer a 3 for 2 deal. Vitabiotics Wellwoman 50+ typically costs between £5.25 and £8.00. They also sell a 70+ version too.
Centrum Women 50+
Centrum Women 50+ proudly calls itself the ‘World’s No.1 Multivitamin’ and for good reason. It contains 14 vitamins and 11 minerals tailored to support women over 50. These micronutrients are identical to the men’s version but found in slightly different amounts.
Women around the world have trusted Centrum supplements for over 35 years – they’re one of the oldest multivitamin companies in the UK so it’s safe to assume they know what a multivitamin should look like!
It’s a daily use tablet that fairly easy to swallow. It won’t break the bank as a 60 tablet pack usually retails for around £6.00, making it an affordable everyday multivitamin.
Centrum Women 50+ is free from sugar, gluten, lactose, wheat and nuts. Take one tablet daily with water.
BUY: You can find it in all major supermarkets, pharmacies and health shops, as well as on Amazon UK
Best for Menopause
Anatome Menosupport and Renewal
The menopause is caused by hormonal changes in a woman’s body. Anatome Menosupport + Renewal contains phytoestrogens, natural supplements that act like the hormone oestrogen.
Expect to pay around £30.00 for 60 capsules. This is a fair price for such a complex, specialist supplement – many of its ingredients aren’t easy to come by! This menopause supplement contains Folic Acid, Bromelain, Evening Primrose, Magnesium Gluconate, Siberian Ginseng, Spirulina, Soy Isoflavinoids, Vitamin A and five B vitamins.
Each of these ingredients helps to alleviate symptoms of the menopause and support your nervous system and immune system. If you suffer from hot flushes and other menopausal symptoms, Anatome Menosupport + Renewal could be the ideal product for you to take. Take two capsules daily.
BUY: You can purchase this product directly from the manufacturers or from high-end shops like John Lewis.
Best for Vision
Performance Lab Vision
Along with hormonal changes to our bodies comes age-related changes to our eyes, particularly after 60 and beyond. If you aren’t already, now is the time to protect your eyes from issues such as age-related macular degeneration, whilst also improving your day-to-day eyesight.
Quality supplements designed to improve and protect the eyesight, such as our favourite, Performance Lab Vision, contain scientifically proven ingredients such as Zeaxanthin and Lutein. These two ingredients have been shown to not only reduce symptoms of age-related macular degeneration but to prevent it if taken early enough.
One of the reasons we love Performance Lab Vision is it flexibility. It is committed to improving and preserving your long-term eyesight, but also includes additional ingredients such as Astaxanthin, Saffron, Blackcurrant extract, Bilberry extract to improve tolerance to glare, boost your night vision, reduce eye strain and fatigue and may even boost your vision in low-light situations.
Don’t take your vision for granted. Protect it now and in the future with Performance Lab Vision.
BUY: This supplement retails for £30.00 and can be bought directly from Performance Lab.
Best for Flexibility, Bone & Joint Health
Performance Lab Flex
Performance Lab Flex is a new flexibility-enhancing supplement from Opti-Nutra. It contains numerous ingredients known to tackle age-related joint pain, inflammation and tightness that can become a problem in your 50s and beyond. Research shows these ingredients may also help with osteoarthritis and other arthritis symptoms in the longer-term.
The aim of Performance Lab Flex is to boost your flexibility and mobility by tackling the above and is also suitable for lifestyle-related aches and pains. Ingredients include glucosamine sulfate, chondroitin sulfate, turmeric, optimism, boswellia serrata and strontium, helping to cover all the bases for joint pain.
BUY: Performance Lab Flex is available direct from Performance Lab with discounts for multiple purchases and free shipping on orders over £150.