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One once would confidently eschew health supplements. Doctors frequently stated that if you eat a balanced diet, you would only be flushing cash down the loo. Studies showed that people who took daily vitamins did not live longer, and certain even facing a 4% increased risk of death. Yet now that I’m firmly past youth, my supplement intake has slowly crept up to several a day: Vitamin D3 (as recommended), magnesium citrate (to aid rest, muscle relaxation, brain function and stress; I’m fairly certain it’s helping), lion’s mane mushroom (for cognition; unsure if it’s working), biotin (to strengthen hair; similarly not sure) and I am thinking about adding additional if I can afford them. But am I being fooled? Should females really need to start taking supplements as they hit midlife?

Factors That Aging Females Might Require Additional Nutrients

"We have many causes that we might require extra nutrients with aging," explains a specialist women’s health nutritionist. "It isn't drastic, like suddenly we need a drip," she adds. "However with advancing years, the body does not work as efficiently, and we have some nutrients like B12 and calcium that we begin to take in much less efficiently with age."

Hormonal changes are another justifiable cause to take additional nutrients, she notes, because declining oestrogen "impacts numerous parts of the body, whether that’s our bone health, our metabolism, cardiovascular disease risk or muscle preservation, and we have various nutrients that will help reduce all of those health risks." That said: "There isn't a blanket recommendation. Just because you're in the menopausal transition; you’re going to be lacking in all these things."

I'd advise women in menopause: choose dairy products, or maybe a cultured dairy such as yogurt drinks, or a enriched plant-based milk

Prior to thinking about any supplements, it's wise to have a cold, hard look at eating habits. "Many have poor dietary patterns, especially in middle age, where we’re the busy generation and our time is limited and we do not always prioritize our health," notes the expert. Social ideals regarding body size and nutrition often encourage extreme actions, like skipping meals for a trendy green smoothie, or cutting out milk products. "Sometimes popular diets end up meaning you don’t have a well-rounded nutrition."

A further fundamental factor to master, states an expert nutritionist, is consuming an adequate amount of protein: "About 1.6 grams per kilo of healthy weight daily, spaced across meals." (Ideal body weight referring to the weight should be with a body mass index between 18 and 25.) If you’re highly active, up to 2g per kg is beneficial, she adds, "combined with strength exercises, two to three weekly, for skeletal strength and muscle mass preservation."

Getting adequate fibre is crucial too, she explains, "since if you care for digestive health, it will support almost every single bodily function, from immunity to emotional well-being." It will additionally help the beneficial intestinal bacteria break down and produce additional nutrients – an in-house nutrient producer, so to speak.

Ways to Spot Deficiencies

Our bodies typically tell us when they are lacking what they need. "I think we lose the habit of listening to the body. Many are overwhelmed," says the dietitian. "It involves recognizing when things change, like if you’ve got tiredness, muscle weakness or hair loss, all of which may indicate various vitamin shortages."

Considering your lifestyle, medications and eating routines may also provide clues. "For those following a plant-based diet, one may need a supplement with vitamin B12," says the expert. "Alternatively, if taking a proton pump inhibitor or diabetes medication, they can impair absorption." Many unintentionally reduce dietary calcium by opting for organic non-dairy milks. "These are not fortified with calcium and iodine," notes the dietitian. "Calcium is vital for strong bones. Iodine levels are crucial for thyroid health. So I would say to women in midlife: go for dairy products, or perhaps a fermented dairy like kefir, or go for a enriched milk alternative."

Females may experience more heavily during the menopausal transition, which could lead to iron deficiency. Another question the dietitian would ask involves you have gut problems, "such as gluten intolerance or any condition that impacts absorption of nutrients."

Significant shortages are typically be verified with a blood test. "See a dietitian, a physician, undergo blood tests done to check for black-and-white proof," advises the professional.

What Supplements Work?

"The most common nutrient a female would need is Vitamin D, a vitamin crucial to bone health, immunity, muscle health and including hormonal balance," says the dietitian. General advice involves take it during colder months, however for those with more pigmented skin, use strong sunscreen or wear covering clothing when you go out, consider supplementing all year, says the specialist. "Many individuals, especially if the BMI is above 30, are deficient. Aim to take a minimum of 10mcg (400IU) of Vitamin D3 (vitamin D3 works better than D2) – a supermarket store brand will do!"

The dietitian notes a flurry of inquiries about magnesium from clients. "It's been commonly utilized historically for easing muscles, for those experiencing cramps. Muscle function plays a role in our nerve stimulation, so it’s involved in neurological health. It's crucial for that, cognitive function, and aids in rest and stress."

The issue commonly observed involves individuals start multiple supplements at the same time

The expert bought some for herself – containing three types often marketed together. Seems like a no-brainer, although the specialist says you might not need it if you eat whole grains along with seeds, avocado and legumes. "I often say: assess your starting point?" says the professional. "Where are we at with our lifestyle? Is it possible to make these changes and observe whether it makes a change? Should you wish to try it, do so, but will you monitor your symptoms?"

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