Most Important Vitamins for Women Over 40

Women with age 40 begin to feel tired and get wrinkles when you are not caring enough for your inner and outer body. The age of 40 also causes joints pain, and many different health problems begin to get noticed.

Everyone deserves to have healthy skin, strong bones, and calm sleep, but it requires enough caring to achieve and maintain good results.  Commonly, some women experience slow metabolism, loss of libido, and lethargy. Aging is an unavoidable and eternal truth.

Even if you are eating a good variety of food, taking enough vitamins and minerals, still, you will not get some nutrients. Lack of necessary nutrients your body begins to reduce the ability of constant function. Therefore, here are some essential nutrients for women with the age of 40.

1.Vitamin C

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The human bodies decline with age, as with more years on the earth comes even more exposure to damage of DNA and free radicals from the toxins such as air pollution and sunlight. The negative effects of free radicals can begin to accumulate once a woman reaches 40. Vitamin C (ascorbic acid) works as antioxidants, which helps to protect your cells from free radical’s accumulation said by NIH.

It also helps to promote the immune system and collagen, which is a necessary protein for the increased healing process.

Food Sources

  • Orange
  • Kiwi
  • Lemon
  • Guava
  • Grapefruit
  • Broccoli
  • Cauliflower
  • Brussel sprouts
  • Capsicums
  • Papaya
  • Cantaloupe
  • Strawberries

2.Vitamin D and Vitamin D3

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Vitamin D is generally important for everyone, and as women reach 40, it is more important to get it for calcium absorption and bone health. Lack of vitamin D, you could experience sickness, back pain, bone pain, bone loss, and hair loss.

While you can get your everyday vitamin D by being in the sunlight for 15 minutes, more than 40% of individuals in the United States don’t get. Living in snowy areas with little sunlight, working an office 9 – 5 life, and applying sunscreen (which vitamin D synthesis) makes getting nutrient D difficult. This nutrient is likewise difficult to find in food, which is the reason Taub-Dix says to search for this ingredient in your multi.

Food Sources

  • Egg yolks
  • Fatty fish
  • Fortified foods like juice, milk, and cereal

Vitamin D3 is one of the suggested vitamins for women above 40 that provide many benefits. A worrying trend is that even in different countries with a high amount of sunshine, people lack vitamin D. According to BodyLogicMD Dr. Keith Wharton (medical director), studies shown that sufficient levels of vitamin D3 can help to manage a healthy weight, lower the risk osteoporosis, and reduce depression. He also suggested that vitamin D deficiency can cause pain in different body parts. The seasonal affective disorder is one of the disorders that occurred by low vitamin D serum levels.

3.Folate (Folic Acid)

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Folate is an important vitamin B. It is an essential vitamin for women with 40 ages.  Folate is also called folic acid and essential for embryo growth and prevents birth injuries. It is also helpful for preventing inflammation, depression.

Food Sources

  • Beans
  • Dark leafy greens
  • Avocado
  • Citrus

Tip: One should aim to get nearly 400 mcg of folate or 600 mcg during pregnancy. It is the most active form of the whole product. When you consume food, 85% of it gets absorbed, but when you consume an empty stomach, it will get absorb 100%.

4.Vitamin B-Complex

A vitamin B-Complex is consisting of 8 vitamins, which are essential for women over 40s.

Thiamine (Vitamin B1)

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Thiamine is a vitamin B1, and it is one of the important vitamins for women with the age of 40s. It is a water-soluble vitamin, which stimulates the body to utilize carbohydrates into the energy. It is also important for glucose metabolism, and it plays an important role in the functions of the heart, muscle, and nerve.

Foods available in thiamine

Thiamine high concentration found in the outer layer of germ cereals, beef, pork, yeast, nuts, pulses, and whole grains. Vegetables and fruits containing vitamin B1 include:

  • Animal liver
  • Oranges
  • Cauliflower
  • Eggs
  • Asparagus
  • Kale
  • Potatoes

Other sources of vitamin B1 include blackstrap molasses and brewer’s yeast. Breakfast cereals and products prepared with white rice or flour may contain high vitamin B.

Caution

Cooking, heating, boiling, and processing foods cause to destroy the thiamin. As vitamin B1 is water-soluble, it quickly gets dissolves into the cooking water. More than white rice vitamin B found in brown rice.

The-National-Institutes-of-Health (NIH) Office-of-Dietary-Supplements (ODS) mentioned that one serving of fortified breakfast cereal offer 1.5 mg of thiamin, which is more than 100% of the everyday recommended amount. Vitamin B1 should be a part of the everyday diet.

Benefits

Vitamin B1 helps to limit the complications of the brain, nervous system, heart, muscles, intestines, and stomach. It is also essential for the electrolyte flow, nerve cells, and muscles. It also helps to prevent ailment like beriberi, which involves disorders like nerves, heart, and digestive system.

 

Riboflavin (Vitamin B2)

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Vitamin B2 also called Riboflavin, which is one of the vitamin B complex and necessary for all and women leading to the 40s. This vitamin is found in plants, grains, and dairy produce. It is essential for tearing down food components, absorbing nutrients, and improving tissues.

Vitamin B2 also a water-soluble vitamin and get quickly dissolves in water. All vitamins are either water dissolvable or fat-soluble. Water-soluble vitamins are transferred from the bloodstream and substances not require to carry out from urine.

Women should consume vitamin B2 every day, because the body can store only some amounts, and supplies it rapidly. Riboflavin (vitamin B2) occurs naturally from some foods and also taken from supplements.

Role

Greens (Cruciferous) produce vitamin B2, however, be mindful and stream the green vegetable instead of boiling. Stewing vegetables could destroy nutrient B2. Vitamin B2 serves to break down fats, proteins, and carbohydrates. It plays a significant role in regulating the body’s energy supply. Riboflavin supports to convert carbohydrates into adenosine triphosphate. The human body makes adenosine triphosphate for energy. ATP synthesis is also necessary for the following functions:

  • Storing energy into the muscles
  • Managing healthy liver
  • Managing mucous membranes present in the digestive system
  • Change tryptophan into niacin (amino acid).
  • Observing eyes, muscles, nerves, and skin health
  • Stimulate folic acid, iron, and vitamin B1, B3, B6.
  • Hormone production through adrenal glands.
  • Preventing the growth of cataracts
  • Fetal development, especially in vitamin deficient.

According to some research, vitamin B2 helps to prevent cataracts, migraine headaches, but further research is required to confirm this.

Food Sources of Vitamin B2:

  • Dairy products
  • Avocados
  • Cayenne
  • Eggs
  • Poultry, Fish, and meat such as turkey, beef, kidneys, chicken, liver,
  • Asparagus
  • Artichokes
  • Kelp
  • Molasses
  • Currants
  • Fortified cereals
  • Peas, Lima beans, navy beans
  • Nuts
  • Mushrooms
  • Rosehips
  • Sweet potatoes
  • Parsley
  • Pumpkins
  • Sage
  • Fortified bread, Whole-grain bread, wheat bran
  • Cruciferous veggies, such as dandelion greens, brussels sprouts, broccoli, spinach, watercress
  • Yeast extract

Niacin (Vitamin B3)

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Vitamin B-3 also called niacin. It is one of the vitamin B Complexes. It is also essential for converting foods into energy. Niacin assists the body to use fats, and proteins and keep the skin, nervous system, and hair healthy. Its other name includes nicotinamide, nicotinic acid, vitamin PP because it also prevents pellagra. 

Benefits

  • Decrease bad cholesterol
  • Reduce inflammation
  • Act as antioxidative

The body eliminates any niacin, which does not need in the urine. The body does not save the niacin. Therefore, it is necessary to consume it from a daily diet.

Food source

  • Beef liver
  • Sockeye salmon
  • Grilled chicken breast
  • Dry roasted peanuts
  • Turkey breast
  • Cooked brown rice
  • Enriched breakfast cereal

Vitamin B3: Deficiency symptoms

Here are the symptoms of vitamin B3 deficiency:

  • Circulatory problems
  • Fatigue or apathy
  • Bright red tongue
  • Rough skin appearance
  • A pigmented rash
  • Vomiting, diarrhea, constipation
  • Depression
  • Memory loss
  • Headache
  • Hallucinations

Risks

The vitamin B-3 may not directly cause side effects. However, consuming high doses may cause the following effects:

  • Flushed or itchy skin
  • Vomiting
  • Headache
  • Dizziness
  • Nausea
  • Constipation
  • Rash
  • Eye problems
  • Gastrointestinal problems
  • Liver damage
  • Insulin resistance
  • Lower blood pressure

Pantothenic acid (Vitamin B5)

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Nutrient B5, also described as pantothenic acid, is one of the most significant vitamins for human life. It’s vital for making platelets, and it encourages you to convert the food you eat into energy.

Vitamin B5 is one of eight B complex vitamins. All vitamin B help you with changing over the protein, carbs, and fats you eat into energy. B nutrients are additionally required for:

  • Healthy hair, skin, and eyes
  • Proper functioning of the liver and nervous system
  • Good digestive tract
  • Produce red blood cells
  • Produce sex and stress-related hormones from the adrenal glands

Food sources of vitamin B5

  • Broccoli
  • Cabbage
  • Sweet and white potatoes
  • Whole-grain cereals
  • Mushrooms
  • Lentils
  • Nuts
  • Peas
  • Eggs
  • Beans
  • Meats
  • Poultry
  • Dairy products

Benefits

  • Acne
  • Baldness
  • Burning feet syndrome
  • Alcoholism
  • Allergies
  • Asthma
  • Colitis
  • Convulsions
  • Conjunctivitis
  • Celiac disease
  • Dandruff
  • Cystitis
  • Dizziness
  • Enlarged prostate
  • Depression
  • Diabetic nerve pain
  • Irritability
  • Heart failure
  • Headaches
  • Insomnia
  • Obesity
  • Neuralgia
  • Leg cramps
  • Low blood pressure
  • Low blood sugar
  • Multiple sclerosis
  • Muscular dystrophy
  • Parkinson’s disease
  • Tongue infections
  • Salicylate toxicity
  • Wound healing
  • Yeast infections
  • Rheumatoid arthritis
  • Osteoarthritis
  • Premenstrual syndrome
  • Respiratory disorders
  • Prevent carpal tunnel syndrome
  • Prevent chronic fatigue syndrome

Vitamin B6

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Vitamin B6 also named pyridoxine. It is also one of the water-soluble vitamins that your body needs for many functions. It is an essential fat, protein, and carbohydrate metabolism and producer of red blood cells and the neurotransmitters. As the human body cannot generate vitamin B6, you must get it from foods or other supplements.

Most people get sufficient vitamin B6 from their food, but after 40 ages, women may lack and get a deficiency. Consuming a sufficient amount of vitamin B6 is essential for optimal health and prevent chronic diseases.

Food sources

  • Milk
  • Ricotta cheese
  • Salmon
  • Tuna
  • Eggs
  • Chicken liver
  • Breakfast cereal
  • Beef
  • Carrots
  • Spinach
  • Sweet potato
  • Avocado
  • Green peas
  • Bananas
  • Chickpeas

Symptoms of Vitamin B6 Deficiency

  • Skin Rashes
  • Cracked and Sore Lips
  • Sore, Glossy Tongue
  • Mood Changes
  • Weakened Immune Function
  • Tiredness and Low Energy
  • Tingling and Pain in Hands and Feet
  • Seizures

Benefits

  • Improve Mood and
  • Reduce Depression
  • Promote Brain
  • Reduce Alzheimer’s Risk
  • Treat Anemia
  • Help Hemoglobin Production
  • Treat premenstrual syndrome
  • Treat Nausea
  • Prevent Clogged Arteries
  • Lower Heart Disease Risk
  • Prevent Cancer
  • Prevent Eye Diseases
  • Promote Eye Health

Biotin (Vitamin B7)

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Biotin also called vitamin H or B7. It is also one of the water-soluble vitamins, which helps women’s body fat metabolism, protein, and carbohydrates. The water-soluble vitamin is not stored in the body. Therefore, it is necessary to take from food.

Vitamin B7 cannot be produced by human cells, but it is generated by bacteria in the body and available in various foods.

Biotin therapy helps to treat some medical problems. Women who are not getting enough vitamin B7 can take a supplement to strengthen hair, nails.

Benefits

  • Support a healthy pregnancy
  • Hair, Nails, and skin
  • Reduce blood glucose
  • Control nephropathy
  • Treat multiple sclerosis

Deficiency

Getting a deficiency of biotin is rare in humans because biotin is highly available in foods and good gut bacteria, which can commonly synthesize extra biotin than the requirement of the body.

Symptoms of deficiency include:

  • Alopecia or hair loss
  • A scaly, red rash around the nose, eyes, mouth, and genitals
  • Lethargy
  • Depression
  • Hallucinations
  • Tingling and numbness in the feet and hands
  • Movements loss in the body, known as ataxia
  • Seizures
  • Weakened immune function
  • Risk of fungal and bacterial infection

Foods Source

  • Whole eggs, cooked eggs
  • Wheat bran
  • baker’s yeast
  • Organ meats
  • Oysters

Risks

A high dose of biotin causes toxic effects and interact with other supplements. If biotin consumed with alpha-lipoic acid, the body finds it difficult to absorb them effectively. A similar thing happens with pantothenic acid or vitamin B5.

Biotin supplements may also cause interaction with medications like clozapine, olanzapine, haloperidol, olanzapine, which broken down by the liver.

Vitamin B12

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Vitamin B12 also called cobalamin. It is one of the essential water-soluble vitamins. It plays an important role in red blood cell production and DNA. Vitamin B12 also helps in proper nervous system functions. Vitamin B12 is generally available in animal foods, including poultry, meats, fish, dairy, and eggs. However, it can also be available in goods fortified by B12, such as some kind of bread and plant-based milk.

Food Sources

  • Animal liver and kidneys
  • Clams
  • Sardines
  • Beef
  • Fortified cereal
  • Tuna
  • Trout
  • Salmon
  • Fortified non-dairy milk
  • Dairy products and Milk
  • Eggs
  • Fortified nutritional yeast

Symptoms of Vitamin B12

  • Jaundiced Skin
  • Fatigue and Weakness
  • Mobility Changes
  • Disturbed vision
  • Mood swings
  • High temperature
  • Dizziness and Breathlessness
  • Mouth Ulcer and Glossitis
  • Sensations of needles and pins

5.Calcium

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Calcium is one of the necessary vitamins and minerals for ladies over the 40s. Calcium is crucial for bone health and absorption of vitamin D. Make sure to avoid taking calcium and caffeine or iron together as they restrict the absorption of calcium.

Foods Sources

  • Cheese
  • Yogurt
  • Sardines
  • Milk
  • Leafy greens (kale, spinach, collard greens, and turnips)
  • Fortified cereals (Total, Raisin Bran, Corn Flakes)
  • Fortified orange juice
  • Soybeans
  • Fortified soymilk
  • Enriched bread, waffles, and grains

 

6.Strontium

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Women with 40 ages or above 40 with a family history of osteoporosis or risk factor linked with bone loss should consume 340 mg of strontium mineral supplement every day. Strontium proved twice effective as medications for osteoporosis in improving bone density without any side effects said by Fibromyalgia-and-Fatigue-Center-Director, Dr. Jacob Teitelbaum. Research conducted by New-England-Journal-of-Medicine has discovered that women who consume strontium supplements shown high bone mineral density in the lumbar spine by 15% during the three years.

Food Source

  • Seafood
  • Whole milk
  • Wheat bran
  • Meat
  • Poultry
  • Root vegetables

Caution

  • Avoid Strontium in the following conditions:
  • Having blood clots or have a history
  • Have surgery or disability
  • History of heart problems or arteries diseases
  • High blood pressure

 

7.Ribose

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Ribose is commonly left out of vitamin supplements. It is known as a dark horse among the nutrients. It is popular for enhancing energy levels by 60% in 3 weeks. Dr. Teitelbaum’s studies from the Journal-of-Alternative-and-complimentary-medicine observed nearly 70% of subjects who consumed ribose supplement shown mental clarity, less pain, restful sleep, and high energy. Scientists have shown that ribose balance diastolic blood pressure in people with family history. Scientists have shown that ribose maintains diastolic blood pressure with a history of arteriosclerosis and heart disease.

Food Source

  • Mushrooms
  • Beef and poultry
  • Milk
  • Eggs
  • Caviar
  • Anchovies
  • Herring
  • sardines
  • Yogurt
  • Cheddar cheese
  • cream cheese

Caution

  • Insulin interacts with ribose. People with diabetes must take doctor advice and take in expert observance.
  • Alcohol interacts with ribose
  • Aspirin interacts with ribose
  • Choline magnesium trisalicylate interacts with ribose
  • Propranolol interacts with ribose
  • Salsalate interacts with ribose

8.Fish oil

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Women with the age of 40s require unique vitamins as this is an age of pre-menopause. During this stage, women experience hot flashes. Adding fish oil in your diet provides omega-3 fatty acids, which is the best supplement to support entire health. It also supports the health of the brain and heart, which are two main crucial organs to get affected after the 30s.

Food Source

Note you can get fish oil directly eating fish by adding in your diet or in the form supplements. Fish oil supplement medicine should be taken under the guidance of medical expert.

  • Mackerel
  • Salmon
  • Herring
  • Sardines
  • Anchovies

 

9.Hydrochloric Acid

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Pepsin and hydrochloric are two main digestive fluid in the stomach. As the age increase, the hydrochloric acid level starts to diminish. It causes bloating and indigestion. However, the best way to manage is to take hydrochloric acid supplements. Hydrochloric acid helps to promote healthy skin. Suffering from hydrochloric acid causes poor absorption of vitamin B.  Here are foods, which stimulate the stomach to produce hydrochloric acid:

  • Vinegar
  • Black Olives
  • Celery
  • Leafy Vegetables
  • Lemon

10.Probiotics

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According to a study of Postgraduate-Medical-Journal said that nearly one billion women go through urogenital infection such as UTIs-Urinary tract infection. Probiotics have been discovered to restore healthy bacteria in the tract of the digestive system. PMJ ended that more antibiotics may also increase the infection.

Food Source

  • Yogurt
  • Kefir
  • Sauerkraut
  • Tempeh
  • Kimchi
  • Miso
  • Kombucha
  • Pickles
  • Traditional Buttermilk
  • Natto
  • Cheese

11.Resveratrol

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Resveratrol is a type of polyphenol, which contain strong for fighting for cellular damage. It limits the carcinogens and reduces high cholesterol.

Food Source

  • Peanuts
  • Grapes
  • Pistachios
  • Red and white wine
  • Cranberries
  • Blueberries
  • Cocoa and dark chocolate

12.Flaxseed

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Flaxseed is a type of laxative, which also helps to lower high blood cholesterol levels. It also helps to boost immunity and prevent breast cancer. The flaxseed supplement consists of omega-3, which boosts heart and brain health. This oil comes in the form of soft-gel like capsules.

13.Chromium

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Experiencing sluggish metabolism can be a sign of chromium deficiency. Taking chromium supplements helps to remove the deficiency and provide various benefits like improving mineral absorption, managing blood sugar, nutrient distribution from foods. It also increases fat loss and builds muscle mass by lowering appetite and frequent food consumption.

Food Source

  • Vegetables such as potatoes, broccoli, and green beans
  • Whole-grain products
  • Beef
  • poultry
  • Fruits: apples, grape juice, and bananas
  • Milk and dairy products

14.Glucosamine

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Many women begin to experience arthritis after the age of 40. It happens because the body begins to use glucosamine to generate a bevy of chemicals, which are responsible for growing tendons, cartilage, ligaments, and fluid around joints. Consuming supplements may not help to relieve joint pain but boost joint health by improving the condition. It also repairs the damaged tissues of bone said by US-National-Library-of-Medicine.

Food Source

  • Animal bones, bone marrow
  • Shellfish
  • Fungi
  • Supplements

15.Boron

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It traces the minerals under the signal detectors, but studies have discovered that it plays a vital role in many bodily processes related to healthy aging, including strong bones, brain functions, and better immune response.

Food Source

  • Leafy green vegetables: spinach and kale
  • Apples
  • Coffee
  • Milk
  • Dried beans
  • Potatoes

16.Psyllium Fiber

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As a woman get older, not only does the soluble fiber keep running smoothly, psyllium fiber also helps to manage blood sugar and reduce the risk of coronary artery ailments according to research published in European-Journal-of-Clinical-Nutrition.

Another study discovered that psyllium fiber also helps to reduce cholesterol by limiting fat and bile acids from the digestive tract.

Food Source

  • Cereals
  • Dietary supplements

 

17.Coenzyme Q10

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The body generates Coenzyme Q10 antioxidant naturally. It uses it by called to produce energy to function properly and keep the system healthy. However, naturally growing levels of Coenzyme Q10 lower with the aging process and amount available in a dietary source such as fish, meat, and whole grains is not enough to raise the levels in the body mentioned by the Mayo Clinic.  Adding coQ10 helps to prevent conditions like migraines, heart ailments, and muscle weakness.

Food Source

  • Meat
  • Fish
  • Whole grains

18.Melatonin

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Melatonin is produced by the pineal gland. It is a hormone, which works with the sleep and wakeup cycle when it is dark to assist the sleep and lower when there is light to wake up. The decrease in melatonin production with age contributes to health problems.

A 2017 survey issued in the journal Neuroscience-&-Biobehavioral-Reviews discovered that adults who got fewer hours than seven to sleep at night were more prone to get chronic health conditions including diabetes, heart disease, and depression in comparison of those people who had complete 7-8 hours’ sleep.

Food Source

  • Corn
  • Cherries
  • Asparagus
  • Tomatoes
  • Broccoli
  • Olives
  • Grapes
  • Cucumber
  • Pomegranate
  • Grains (rice, rolled oats, barley)
  • Nuts and seeds (walnuts, flaxseed, sunflower seeds, peanuts, mustard seeds)

19.Lutein

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Scoring high lutein is essential at any age, but especially after 40 age. The carotenoid nutrients are essential for eye health. It may also lower the risk of age-linked macular degeneration (AMD). AMD causes retina damage called macular, which is essential for sharp, and middle vision said by author and culinary nutritionist of  The All-Natural-Diabetes-Cookbook. “Lutein appears to play a role in regulating this damaging effect.”

Food Source

  • Kale
  • Peas
  • Parsley
  • Spinach
  • Broccoli

 

20.Collagen

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Collagen is also an important vitamin for women at the age of 40. Aging causes to loosen the lubrication and elasticity of the connective tissues in skin, and contributes to osteoarthritis, and wrinkles problems. Collagen supplements help to treat the skin and joints by improving tendon and joint flexibility. It also improves circulation and promotes skin firmness and texture.

Food Source

  • Fish
  • White tea
  • Chicken
  • Citrus fruits
  • Egg whites
  • Berries
  • Yellow and Red vegetables
  • Garlic

 

21.Turmeric

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Turmeric is an essential spice woman should add in their diet food during the 40s. It provides strong anti-inflammatory and anti-viral properties, which helps to remove the toxin from the body. This toxicity may affect digestive health, weight problems, and hormones. The turmeric provides curcumin an essential component and requires to consume 500 mg every day to get the complete benefits.

22.Black Cohosh

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Once women reach menopause, it can be tricky to know which supplements will be helpful and which cause side effects. Black cohosh is often suggested supplement because it may provide benefits such as lowering hot flashes, inflammation, and night sweats while being free of the hormone. Therefore, its side effects can be more controllable. According to a review of 2010 published in the journal of Alternative-Therapies-in-Health-and Medicine recommend that black cohosh might assist in improving sleep and lower hormonal imbalance linked with diabetes and fibroids.

Sources

Available in Supplement form

 

23.Choline

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This essential nutrient helps to keep the brain sharp, and most Americans will not get enough of these nutrients mentioned by the study of 2016 issued in the Journal-of-the-American-College-of-Nutrition. The cognitive decline from aging is partly because of oxidative stress, like DNA damage, which occurs when a large amount of homocysteine (amino acid) is available. Choline lowers the homocysteine blood, which helps to prevent age-linked cognitive decline.

24.Magnesium

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Magnesium is extremely deficient in the diet of women age 40. Magnesium helps to stabilize the nerves, reduce blood pressure, manage insulin and sugar, help vitamin D absorption, promote sleep quality, and bone health.

25.Multivitamins

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Unhealthy eating habits can be harmful to times. A multivitamin helps to fill in the nutritional gaps and ensure that our body is getting all essential vitamins and minerals from the food we eat. As a woman age, multivitamins can help to reduce the effect of vitamin deficiencies, such as bone disease, neurological damage, mentioned in the study of 2014 issued in Nutrition Journal.

I believe you will find the above information helpful for preferring your foods at the age of above 40. Note after 40 body begins to react differently and show less responsive to certain foods, medication, and health conditions, which in return develop harmful ailments like diabetes, blood pressure, heart problems, and many more. Therefore, the above vitamins are necessary to regulate your health. Make sure to consume the vitamins approved by your health specialist because overdose may create side effects.

 

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