As the years go by, we all need help in some departments because our body doesn’t produce nutrients at the same rate as it used to. Especially for us women, many hormonal changes lead to saggy skin, low energy levels, and frail bones. This is where a balanced lifestyle can make all the difference, and part of that is taking multivitamins and supplements.
I have to say I am not a doctor, so I cannot advise you what you should take specifically. I go to a wellness practitioner and get complex bloodwork done regularly. This way, you know exactly what you’re working with – where the body lacks, has deficiencies, or a type of imbalance. That should always be your starting point, knowing where your issues lay.
In this article, I’ve made a list for you of what supplements and multivitamins I take daily as a woman over 40, in her early 50s. It’s well-thought-out and calculated, so the products don’t overlap, or the overall dosage of vitamins or minerals is too high. Keep reading to get an insight in my regime and maybe even inspiration (always apply to your specific needs!).
DISCLAIMER: The statements made here have not been evaluated by the Food and Drug Administration. The products and the information provided on this website are not intended to treat, diagnose, cure, prevent or mitigate any condition or disease. As always, consult with your health care professional before taking any medication or nutritional supplement.
Alloalts Daily Best Ultra-Multivitamin
AlloAlts Daily Best Ultra is a multivitamin complex that includes 26 nutrients, with many health benefits.
I like this one since it provides everything you need in just one capsule daily. I take it for bone health, as this is a genuine concern for women hitting the age of menopause, and for the added benefits, as stated above. Here’s what multivitamins it contains:
- Vitamin B6 – promotes a healthier immune system, helps the production of serotonin and melatonin, for better mood and sleep;
- B12 – is essential for our body, but it’s not naturally produced by it, so supplementing is necessary. Vitamin B12 helps with bone health and prevents osteoporosis and anemia;
- Coenzyme Q10 – this is a beneficial ingredient to take after the age of 50 since it reduces the risk of heart problems and high blood pressure;
- Alpha Lipoic Acid is naturally produced by the body or found in red meat, spinach, or broccoli. It’s an antioxidant that helps protect your brain and produces energy;
- Lycopene – is a powerful antioxidant found in carrots (it’s what gives these vegetables their specific color). Lycopene has been shown to reduce inflammation and reduce the risk of cardiovascular disease;
- Lutein, Zeaxanthin – both antioxidants naturally found as part of the eye. Taking them as supplements will promote eye health and better vision;
- Vitamin A, C, D3, E, Calcium, Zinc – all essential vitamins and minerals that help the body keep its natural balance.
Hotze Vitamin D3
Checking your vitamin D3 levels is very important since many suffer from deficiency; the latter can cause loss of bone density, and it can further lead to osteoporosis. Again, I can’t stress enough the importance of keeping your bones healthy as you age, especially women.
Vitamin D3 also keeps calcium levels normal within the blood, helps heart health, and strengthens your immune system. So many health benefits with just one ingredient.
My healthcare provider found I had a vitamin D3 deficiency, so I am on 5,000 units daily. She explained this happens mainly because we don’t sit as much in the sun as we used to; this is undoubtedly true, as I avoid getting sun damage to my skin.
My current favorite is Hotze Vitamin D3, and I take 5,000 units daily, as stated above (again, always check with your doctor for the correct dosage). These are soft gels, so easy to swallow, and they contain no soy, dairy, egg, or gluten, great for those of you conscient of that.
Bronson Vitamin K Triple Play
Vitamin K works well with the previously mentioned vitamin D3 since it regulates the calcium levels within our body; it also promotes bone health in the long run. Vitamin K is essential for producing a protein that makes your blood clot normally. So it’s crucial for keeping your circulation functioning and a healthy heart.
I like to take the Bronson Vitamin K Triple Play because it’s a full-spectrum product that includes vitamin K1 and two forms of vitamin K2. In nature, you can find this vitamin in leafy green foods, in meat, or in dairy products.
Iodoral High Potency Iodine/Potassium Iodine
I was diagnosed with hypothyroidism a long time ago; it’s a condition where the thyroid gland doesn’t produce enough hormones, and can cause symptoms like fatigue, joint pain, or hair loss.
I have taken compounded thyroid replacement for years, but to help that, I also take Iodoral – a high potency Iodine product; it helps regulate my hormones and promotes thyroid health. This is very specific to my problem, but it’s beneficial to me, so worth mentioning here.
Dr. Mercola Zinc Plus Selenium
I like to take Dr. Mercola Zinc plus Selenium as an immune booster, especially during the winter months. I found it helps keep me healthy, and even when I do catch a cold, it reduces the symptoms considerably.
Zinc plays an essential role in wound healing, immune function, cell growth, and how our body reacts to inflammation and infections. It’s a mineral not naturally produced by our body, so it is vital to get it from foods and supplements. The richest source of zinc is shellfish, poultry, nuts, seeds, and eggs.
Dr. Mercola Zinc Plus Selenium has 15 milligrams of zinc, 200 mcg of selenium, and 0.25 of copper; the product is GMO-free, gluten-free, and soy-free.
Dr. Mercola Liposomal Vitamin C
Dr. Mercola Liposomal Vitamin C is the next product on my list, one I take every day. It has a pretty high serving of 1000 milligrams, so a good serving. My practitioner told me to increase the dose to 3-4000 milligrams whenever I feel a cold or my allergy symptoms are coming on because it helps with that.
Vitamin C is an antioxidant that plays a crucial role in immune function and general development. In the past, it was used to prevent scurvy, a disease that leads to anemia, limb pain, and fatigue. This vitamin may help keep your heart healthy, alleviate throat infections, and high blood pressure.
Dr. Mercola Liposomal Vitamin C is a special formula, more gentle on the stomach since it can produce some sensitivity, when taken orally. This product is also GMO-free, soy-free, and gluten-free.
Dr. Mercola Berberine and Micro PQQ
Berberine is an ingredient found in some plants, and it has been proven to have essential health benefits. Some of these include improving heart function, lowering blood sugar, and anti-inflammatory properties.
On the other hand, micro PQQ (Pyrroloquinoline quinone) is used for increasing energy and brain function (improves memory and the capacity to stay focused). It can be found in some foods, like celery, spinach, papaya, or kiwi.
Dr. Mercola Berberine and Micro PQQ combine these ingredients because both help protect the mitochondria from oxidative damage; this is thought to have a crucial function in the body’s overall aging. So as we grow older, this particular supplement is an excellent addition to our daily regime. Each bottle contains 30 capsules and is gluten-free, GMO-free, soy-free.
Lifted Naturals Mood Boosting Probiotic
The following product is strongly connected to what is called the microbiome. This is the totality of bacteria or viruses that we have inside and outside our body. These are the so-called good bacteria that keep everything functioning and in good balance. Most of them live in our gut and are essential for digestion and general health.
Probiotics help greatly to keep this balance – they contain large amounts of good live bacteria. You can get some probiotics from fermented foods, such as yogurt, kimchi, or sauerkraut. But your best bet is getting supplements since these contain large amounts of probiotics and are easier to take.
I like Lifted Naturals Mood Boosting Probiotic since it contains 30 Billion CFU Probiotic 9 Strains and Prebiotic GOS (which helps improve your mood). It offers digestive, immune, and mental support, so a complex product that helps a lot.
Dr. Mercola Fermented Apple Cider Vinegar and Cayenne
This next product is an intriguing one – Dr. Mercola Fermented Apple Cider Vinegar and Cayenne. Over the years, I’ve heard many people use apple cider vinegar in water as a way to boost their metabolism, sometimes adding a little cayenne to it. I wouldn’t say I like that taste, so I prefer taking a capsule with the same results.
Dr. Mercola Fermented Apple Cider Vinegar and Cayenne improves metabolic rate, also helps maintain insulin sensitivity after a high-carb meal and curbing hunger. I like it because it is a convenient way to help maintain my weight (of course, combined with exercise and a healthy diet).
Sunergetic Serrapeptase
Serrapeptase is an enzyme that breaks down proteins into amino acids. Research has shown it has powerful anti-inflammatory properties. It’s commonly prescribed after minor surgical procedures, such as dental work, or with minor injuries, but you can take it every day for overall health.
The enzyme is said to help with heart and lung function, muscle inflammation, and arthritis. Synergetic Serrapeptase is a great supplement to take, with 40,000 units of the above-mentioned enzyme. The small capsules are GMO-free, gluten-free, and are slow release.
Optimal DIM Estrogen Balance
Estrogen is a hormone that women have in more significant amounts than men, responsible for the body’s development during puberty. A balanced estrogen level is crucial for women since it directly relates to bone health, calcium and vitamin D3. A higher or lower level of this hormone can also cause acne breakouts, an increase or decrease in weight, even migraines or depression.
For women over 40 – 50 going through menopause, estrogen is crucial for controlling hot flashes, mood swings, and restoring energy, so a great addition for me. It also helps keep my weight in check and my overall hormonal balance where it should be.
I take Optimal DIM Estrogen Balance, and it has delayed capsules that are very easy to swallow. This product is also all vegan, dairy-free, gluten-free and soy-free.
Staying Cool Vitex and Black Cohosh Hot Flashes Menopause Relief
The following product comes to complete the estrogen supplement. I am talking about Staying Cool Vitex and Black Cohosh Hot Flashes Menopause Relief. It’s a combination of plant extracts, vitamins (vitamin D, E, B6), and minerals (Zinc, Selenium, Manganese).
The intriguing part about these supplements is the actual plant extracts – Black Cohosh is known for relieving menopausal symptoms, such as hot flashes, night sweats, mood swings, and sleep disturbances. On the other hand, Vitex comes from a plant in the Mediterranean area, and it helps deal with premenstrual cycle symptoms and menopausal ones.
This product is complex, so I had to crunch the numbers and make sure I didn’t do an overdosage with the multivitamins and minerals. Working together with the above-mentioned estrogen, it has significant benefits for my hormonal balance.
Dr. Mercola Organic Collagen
The final product mentioned within this list is a collagen supplement. Dr. Mercola Organic Collagen is made from organic beef bone broth, grass-fed ones. So this is not vegan, for those of you concerned about that, but it is GMO-free, gluten-free, and soy-free.
Collagen is a naturally produced protein, the most abundant in the human body. It’s found mainly in the connective tissues, ensuring the body’s structure. Collagen also has a crucial role in our skin – it holds the structure, giving it that firm and plump look.
You can find collagen in different foods, such as fish, poultry, bone broth, or some vegetables, but I prefer to take concentrated tablets. Dr. Mercola Organic Collagen is a no-brainer for me because it helps my skin look younger and my nails and hair stronger.
Help your body beat aging & stay healthy with the right supplements routine
I always say women in our age group are in their prime, and I stand by that! However, everyone should get all the help they can from supplements, nutrients, a better diet, exercise, skincare, and all the great things you can do for your wellbeing.
The more you help your body stay healthy, the more it will thank you and be better for you in the long run. The menopausal period is an especially challenging one, but with a little outside help, it can be done easily and, as always, with grace. I hope this article brought you a little inspiration about the best supplements for women our age.
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