As a woman ages, her nutritional requirements also change. That’s why it is important to understand what you need as your body changes. Although most nutritional needs can be met through a healthy, well-balanced diet, many women, especially older women, can benefit from a good multivitamin.
Women should consider adding the following nutrients to their diet:
- Calcium. Women need 500-1000mg of calcium daily, depending on your age. This can be reached by eating or drinking dairy and soy products (preferably fat-free) or pure orange juice that’s been fortified with calcium or by taking calcium supplements. As women age, their bone mass decreases. At this point, women need to be at the upper end of the daily calcium requirement to lower their risk of osteoporosis.
- Vitamin D. Sunlight produces vitamin D in your body; but as women get older they lose some of their ability to convert sunlight into vitamin D, and without vitamin D your body can’t use calcium. Also many women avoid the sun in order to avoid its effects on skin damage and aging. To compensate for this loss, older women might consider taking a multivitamin containing both vitamin D and calcium. If you’re over 50, you should be getting 400 IU daily.
- Folic acid. Women who are pregnant or trying to become pregnant need to get more folic acid. It has been shown that low levels of this B vitamin can lead to birth defects. In addition to supplements, folic acid can be found in orange juice, beans, and green vegetables, and in foods such as breads and flour that have been fortified with it.
- B6 and B12. Like vitamin D, vitamin B12 is not processed as well by older women and may be one vitamin to consider taking in supplement form through a multivitamin. Both B vitamins are very important as you grow older. Vitamin B6 helps with red-blood cell formation and vitamin B12 helps with nerve-cell and red-blood cell development. These vitamins can be found in a wide variety of health supplementation.
- Vitamin C. Vitamin C is an antioxidant which helps block some of the damage caused by free radicals that occur naturally when our bodies transform food into energy. The build-up of free radicals over time may be largely responsible for the aging process and development of health conditions. Vitamin C rich foods include kiwi, strawberries and oranges.
- Omega-3 fatty acids. These acids have been shown to act like natural anti-inflammatory substances in the body. They may also be important in helping to keep your heart healthy. As a woman gets older, her levels of estrogen decline, and that puts her at greater risk for heart problems. Fatty fish, like salmon and tuna are great sources of omega-3 fats or you can take fish oil capsules or a multivitamin containing Omega 3′s.
Healthy Choice Naturals Full Spectrum Daily Multivitamin contains the essential vitamins women need including Calcium, Vitamins C and D, Folic Acid, Vitamins B6 and B12 and Omega 3 Fatty Acids in addition to 50 other vitamins, herbs, and minerals to support strong bones and a healthy body.