Vitamin supplements for women aged 40

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The vitamin supplement for women aged 40 is especially important. Because at this age, women need the support of nutrients and minerals to improve health and prevent disease. Here are some multivitamins for women 40 and older and their sources.

1. Importance of vitamin supplements for women aged 40

At the age of 40 and older, a woman's body begins to change markedly, specifically: Muscle mass gradually declines, there is a higher likelihood of weight gain, menopause may begin and the risk of Chronic diseases such as cancer, heart disease, diabetes ... also increase. To cope with these changes, we need proper nutrition and health care plans.
An effective solution is vitamin supplementation for women aged 40 and over through diet and supplements. Here are the main nutrients to supplement and the most effective sources of absorption.

2. Attendance of 7 multivitamins for women aged 40 2.1. Vitamin B12 needs to be supplemented with vitamins for women aged 40 years old Many people wonder what medicine should a 40 year old woman take? While children and adolescents easily absorb vitamin B12 from foods such as meat, fish, milk, eggs... But for women who have passed the age of 40, this function begins to slow down. due to changes in stomach acid levels, which interfere with the absorption of vitamin B12 from food. Therefore, to provide adequate nutrients for blood and brain function, you need to supplement about 2.4mg of vitamin B12 per day through supplements or multivitamins (according to your doctor's instructions).
2.2. Calcium supplements for women over 40 Calcium is one of the most important ingredients to help strengthen bones. Although our bones have absorbed most of the calcium they need before, after the age of 40 women's bones still tend to be fragile and easily damaged. Calcium is also an essential nutrient for other functions of the body such as muscle contraction, nerve and cardiovascular activity as well as other biochemical reactions. If a woman does not get enough calcium from her diet, her body will steal calcium from her bones and make them weaker.
Most women aged 40-50 can meet their calcium needs with 1,000mg per day, for women over 50, this figure is 1,200mg. So you can increase your calcium intake from your diet with calcium-rich foods like: eggs, milk, broccoli, sardines, almonds, tofu, spinach or taking supplements will help preserve protect the skeletal system, prevent diseases such as osteoporosis, prevent fractures, fractures.
2.3. Vitamin D supplementation Vitamin D deficiency at the age of 40 is likely to cause related diseases such as diabetes, multiple sclerosis, colorectal cancer, heart disease, breast cancer... The vitamin D supplementation Not only helps to avoid related diseases, but also helps to increase the absorption of calcium in the body.
Food sources rich in vitamin D include: fish, fortified milk, cereals... but in general, vitamin D absorbed from food is not as abundant as sunlight.

2.4. Magnesium is very good for women aged 40 Magnesium has the main function of helping to regulate blood pressure. Women aged 40 and over who are deficient in magnesium are at increased risk of high blood pressure and diabetes-related diseases and inflammatory diseases. Plus, magnesium helps the body absorb calcium and supports muscle, nerve and heart function, as well as blood sugar control.
You can supplement magnesium with a dosage of about 320mg/day from dark green vegetables, legumes, soybeans, seeds, nuts, avocados... However, too much magnesium can cause harmful effects. side effects such as nausea, diarrhea, cramps...
2.5. Potassium is an important ingredient for keeping blood pressure at a healthy level, no matter what age you are. Research shows that post-menopausal women, if supplemented with enough potassium 3.1g/day, will help keep blood pressure under control, reducing the risk of stroke.
Potassium is abundant in bananas, radishes, sweet potatoes, mustard greens, beans, lentils... However, too much potassium can affect the digestive tract and cause cardiac arrhythmias, even life-threatening. network.
2.6. Omega 3 supplements for women aged 40 years old In terms of classification, Omega-3 is not a vitamin but a type of fatty acid. However, for women after the age of 40, it also brings great health benefits such as: reducing blood pressure and bad LDL cholesterol that is harmful to the body, helping to enhance memory, improving brain thinking.
You can get Omega-3s from fish, walnuts, flaxseeds and leafy vegetables. For healthy people need 500mg/day; People with heart disease need 800-1,000mg and people with high triglyceride levels need between 2,000-4,000mg/day.
However, you should consult with your doctor about the most appropriate dosage, especially when you are taking anticoagulants, because taking the two together can cause serious side effects.
2.7. Essential Probiotics for Women in their 40s Similar to Omega-3s, probiotics are not a vitamin but are essential for women aged 40 and over to promote gut health, weight control and support insulin resistance.
To supplement probiotics, you can get milk and fermented soybeans, sauerkraut. Because these are live bacteria, you won't be able to absorb them from cooked or heated foods.
In general, when entering the threshold of 40 years old, women's health is no longer as good as in youth. Therefore, you need to take care of your health to prevent the risk of illness "inquiring". Take the initiative to supplement vitamins for women aged 40 according to the instructions above!

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