For Women Over 40

7 Essential Vitamins for

Women Over 40

Vitamins and Minerals have very important roles in our bodies, they are the ground troops that fight ailments as we age. At age 40 and over, our bodies no longer work as it did at age 20 and women are more likely to gain weight, lose muscle, start menopause, and become more at risk for chronic diseases like cancer, heart disease and diabetes. The best solution is to getting the right vitamins and nutrients into our bodies is by eating a healthy diet. However, some vitamins and minerals necessary for our bodies are not fully present in our diet, and why supplementation is also a necessity. Vitamins you need after age 40 1. Vitamin B12 - found in meat and animal products and is poorly absorbed as we age, typically starting at age 50

Diet: fish, chicken, dairy and eggs - needed for normal blood and brain function - recommended amount: 2.4 mg / day 2. Calcium - Plays a significant role in preventing fractures for men and women over 40

- needed for basic functions of the body like muscle contraction and nerve and heart functioning - when we do not consume enough calcium from our diet, the body steals it from our bones which weakens them - recommended amount: 1000 mg / day Diet: Calcium rich foods like tofu, sardines, almonds, spinach, dairy 3. Vitamin D ? Essential for calcium absorption and necessary especially after age 40 because it protects the body during the aging process. Vitamin D deficiencies have been linked to breast & colorectal cancer, diabetes, multiple sclerosis, heart disease. Diet: Fish, grains, cereals. The best source of vitamin D is direct exposure to the sun, however, an alternative is to supplement with at least 600IU of vitamin D3 since this is closest to what you would get from the sun. 4. Magnesium ? helps regulate blood pressure, helps absorb calcium in the body and plays a significant role in muscle, nerve and heart function, glucose control. Women are more at risk of high blood pressure through the normal aging process. Magnesium deficiencies have been linked to heart disease, diabetes, and inflammation. Diet: Eat healthy, balanced diet. Dark leafy greens, soy, beans, nuts, seeds and avocados. * Too much magnesium may cause ? diarrhea, nausea and cramping. 5. Potassium - a nutrient the body needs as it keeps the blood pressure in check at any age. However, too much potassium can be harmful to the G.I. tract and can cause life-threatening cardiac arrythmias. Can get the recommended dosage by eating a healthy diet. Diet: bananas, sweet potatoes, beans and lentils, and chard 6. Omega 3s ? Though not technically vitamins, they have a wide range of healthy benefits because they help neutralize some of the negative changes that come with aging, because they lower the risk of heart disease and help keep memory and thinking sharp. Diet: Fish, walnuts, flaxseed, leafy vegetables and supplements. Recommended dose: at least 500 to 4000mg based on your health and/or any underlying conditions. 7. Probiotics ? Technically not vitamins either but very important for women over 40. Plays a significant role in gut health and weight loss. Also reduces the risk of heart disease, diabetes and stroke. Probiotics are live and active cultures, so you wont be able to get them from cooked or heated foods. Diet: Some dairy products, seitan, primarily supplements.

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