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I once would proudly avoid health supplements. Medical professionals often stated that should you maintain a healthy diet, you would simply be wasting money down the loo. Studies indicated that individuals who used daily vitamins did not extend their lifespan, with some even facing a slightly higher risk of death. Yet since I am unequivocally post youth, my use of supplements has slowly increased to several a day: Vitamin D3 (as recommended), magnesium citrate (to aid rest, easing muscles, brain function and stress; I am fairly sure it’s helping), hericium erinaceus (to support memory; unsure if it’s working), biotin (for hair health; likewise not sure) and I’m thinking about including additional should I can afford them. But am I a total sucker? Should females really need to begin using pills when they hit midlife?

Reasons That Older Women Might Need Supplements

"There are many reasons that one may need extra nutrients as we age," says a specialist women’s health dietitian. "It’s not extreme, like all of a sudden we need a drip," she states. "However as we age, our body does not work as efficiently, and we have some nutrients like B12 and dietary calcium that we start to take in much less efficiently as we get older."

Shifting hormones are another valid reason to use supplements, she notes, since declining oestrogen "impacts so many parts of the body, whether that’s bone density, metabolic rate, heart health risks or muscle preservation, and we have various nutrients that will help reduce all of those disease risks." That said: "There isn't a blanket rule. You’re entering the menopausal transition; it doesn't mean you'll be deficient in all these things."

I would say to menopausal women: choose dairy, or maybe a fermented dairy like yogurt drinks, or a fortified plant-based milk

Before considering any supplements, it’s best to take a cold, hard assessment of dietary patterns. "We might have unhealthy dietary patterns, especially in midlife, when we’re the busy generation and time is limited and we don’t consistently prioritize our health," says the expert. Social ideals around body size and nutrition often promote extreme actions, such as ditching meals for a buzzy vegetable drink, or eliminating dairy. "Sometimes fad diets result in meaning a lack of a balanced diet."

A further basic factor to master, says an expert dietitian, involves consuming an adequate quantity of dietary protein: "Approximately 1.6g per kilogram of healthy weight a day, spaced across meals." (Ideal body weight referring to the weight would weigh with a BMI between 18 and 25.) If you’re highly active, as much as 2 grams per kg is beneficial, she says, "combined with strength exercises, two to three times a week, for skeletal strength and muscle mass preservation."

Getting adequate fibre is crucial too, she explains, "because if you look after digestive health, it can aid nearly all bodily function, including immune health to mood." This will also help your friendly gut microbes break down and generate additional vitamins – a natural supplement factory, so to speak.

Ways to Spot Nutrient Shortages

Our bodies typically tell us if they’re not getting what they need. "I think we lose the habit of paying attention to our body. Many are overwhelmed," observes the expert. "It’s recognizing when things change, like if you’ve got tiredness, muscle weakness or thinning hair, all of which may reflect various vitamin shortages."

Considering daily habits, prescribed drugs and eating routines may also provide clues. "If you’re following a plant-based diet, you might require a supplement of vitamin B12," says the nutritionist. "Alternatively, if you’re on a proton pump inhibitor or metformin, they can impair nutrient uptake." Many to inadvertently reduce dietary calcium by switching to natural non-dairy milks. "These are not fortified with calcium and iodine," notes the specialist. "This mineral is essential for bone health. Iodine levels are essential for thyroid health. Therefore, I'd say to menopausal women: opt for dairy products, or perhaps a fermented dairy such as kefir, or go for a fortified milk alternative."

Women may experience more heavily in the menopausal transition, potentially cause iron deficiency. Another question the expert would ask is whether one has digestive health issues, "such as gluten intolerance or any condition that impacts nutrient absorption."

Significant shortages can usually be verified with a blood test. "See a nutrition expert, a doctor, undergo blood tests performed to look for clear proof," advises the specialist.

What Supplements Are Effective?

"The most common nutrient a female may require is vitamin D, a vitamin crucial to skeletal strength, immunity, muscles and including your hormones," says the expert. Common guidance is to using it in colder months, however for those with darker skin, use high SPF or are covered up when you go out, consider supplementing year-round, suggests the specialist. "A lot of individuals, particularly if the BMI is above 30, have low levels. Look to consume a minimum of 10 micrograms (400 International Units) of Vitamin D3 (vitamin D3 works better than D2) – a supermarket own-brand will do!"

The expert has had a surge in inquiries about magnesium from clients. "It has been used a lot in the past for muscle relaxation, for those experiencing cramps. Muscle function plays a role in nerve signaling, making it involved in our nervous system. It’s important for this, brain health, and aids in rest and stress."

The issue commonly observed involves individuals begin all these pills at the same time

The expert purchased some for herself – a mix of several forms commonly sold in combination. Sounds like a no-brainer, although the specialist notes you might avoid it with a diet rich in whole grains plus nuts, avocados and black beans. "My approach is: assess your starting point?" says the professional. "Where are we at with our lifestyle? And can you adjust your diet and observe whether they make a change? If you want to try it, do so, but will you track how you feel?"

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