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As we age, our bodies change. 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.
Vision can start to get worse – taking a dedicated supplement like Performance Lab Vision may help you avoid reading glasses. And if those bones and joints just aren’t as supple as they were, you could benefit from a specialised supplement such as Performance Lab Flex. More on those below.
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. Phosphatidylcholine is used to make a hormone called acetylcholine – research suggests it can improve memory, focus and learning. Check out our recommendation for Mind Lab Pro below.
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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 or made to tackle specific issues. These are our recommendations…
Special Vitamins for Women Over 50
- Best for Vision: Performance Lab Vision
- Best for Joints, Bones & Flexibility:Performance Lab Flex
- Best for the Mind: Mind Lab Pro
- Best for Menopause: Anatome Menosupport and Renewal
Best Multivitamins for Women over 50
Specialised Vitamins for Women over 50
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 its 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.
Best for Flexibility, Bone & Joint Health
Performance Lab Flex
Performance Lab Flex is a flexibility-enhancing supplement also from Opti-Nutra, and pairs perfectly with their vision supplement. 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.
Best for the Mind
Mind Lab Pro
As we get older, it’s not just our body that can slow: our brain can start to struggle too. That’s why it’s great to have a quality nootropic like Mind Lab Pro in our corner.
Mind Lab Pro contains 11 proven nootropics, all chosen to enhance, preserve and protect different aspects of the brain. From memory to focus, mental agility to mood, and more. It also helps brain regeneration, helping the brain to repair itself; feeds it oxygen and nutrients, removes toxins, and fights changes to the structure of the brain that could damage it over time.
In short, it strengthens your cognitive function now and in the future, thanks to brain-preserving hardhitters like Phosphatidylserine. Phosphatidylserine is backed by the FDA which states that it shows preliminary evidence of reducing the risk of dementia and cognitive dysfunction, albeit more research is recommended.
Mind Lab Pro, therefore, may help to reduce the risk of memory loss as we age.
You don’t just need to take our word for it — independent scientists at the University of Leeds also recommend it.
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+.
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.
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.
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.