The top 5 supplements women need after 40

At Health Renewal, we know that good nutrition is essential to wellness. Ensuring that you’re getting of what you need is always important, but it’s important to know that your needs change as we move through the various life stages. If you’re a woman in her 40s or older, certain nutraceuticals suddenly become vital, so we’re going to fill you in exactly what you need as well as how to get it.

 

Calcium

Getting enough calcium when we’re young is essential to help build healthy bones and teeth. This mineral is so important that, if you don’t get enough of it as you age, your body starts to leech it from the very same bones and teeth it once helped form. This is why it’s vital that you supplement calcium as you get older, especially if you’re on a dairy-free diet, if you’re to prevent osteoporosis. For women over 40, the recommended daily allowance (RDA) is 1000 mg a day and this amount increases to 1 200 mg after the age of 50.

Vitamin D

When you expose your skin to sunlight, your body makes vitamin D. This is especially important for women as your body requires an adequate amount if you’re to absorb calcium. Vitamin D also supports your immune system, combats high blood pressure, protects against heart disease and improves cognitive health.

The RDA for adults is at least 600 iu and, despite living in a sunny country, an increasing number of South Africans have been found to be deficient. Contributing factors include spending too much time in an office, being hypervigilant about sunscreen (a paradox, because skin cancer and premature ageing is another scourge) and obesity. As vitamin D is fat soluble, it gets trapped in fatty tissue which hampers absorption. Also, those with dark skin are at risk of developing a deficiency as the amount of pigment in their skin sees them absorb less of the UV rays required to manufacture vitamin D.

Top pick: Lamelle Ovelle D3 serves up vitamin D3 as well as the super antioxidant Pycnogenol that protects your skin’s collagen and elastin.

 

Omega-3s

Want to lower high cholesterol, reduce inflammation, protect against heart disease and prevent dementia? Omega-3 fatty acids are your friends. These healthy fats aren’t created by your body so getting them from your diet or supplements is a must. For a while, fish oil supplements were considered a top pick but now krill oil is king as studies have shown it’s much easier for your body to absorb its EPA and DHA content.

For the record, plant fatty acids (known as ALA) are another way to supplement but they’re a precursor to EPA and DHA. This means your body has to break it down (into EPA and DHA) before it can be used and this isn’t something it does very well so the conversion rate is low.

The RDA of omega-3 for women is 250 to 500 mg.

Top pick: Renewal Institute Krill Oil

 

A good probiotic

The path to wellness begins in the gut. If your digestive tract has more bad than good bacteria this is known as dysbiosis and it can lead to an array of health conditions that range from irritable bowel syndrome (IBS) to colitis. To ensure your guts flora are always well balanced, simply take a good probiotic. The best will include at least 1 billion colony forming units.

Top pick: Renewal Institute Probiotic LP-SCB contains 20 billion colony forming units.

 

A natural anti-inflammatory

Chronic inflammation is a one way ticket to premature ageing and a host of diseases that includes cancer. Cutting sugar, fried foods, processed meat and refined carbohydrates from your diet will go a long way towards helping to reduce inflammation, but not everyone’s able to do it. In this case, increase your intake of anti-inflammatory foods like vegetables, oily fish, nuts, seeds and healthy oils. You can also take an anti-inflammatory antioxidant like caffeine-free green coffee bean extract. Studies have shown that it may assist with lowering blood sugar levels and blood pressure and has cardiovascular and weight loss benefits.

Top pick: Renewal Institute Green Coffee Bean Extract

 

The bottom line

Getting all the nutraceuticals you need from your food would be ideal, but it’s not always possible. Fortunately, the right supplements can put you on the path to wellness. For a full health assessment and a custom supplement solution, make an appointment to chat with one of the doctors at Health Renewal or simply shop our supplements online in our Online Skin Shop.

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