At this age, intense socializing can also begin to take a greater toll. “Alcohol, in particular, stimulates chronic inflammation and deprives the body of nutrients. To offset some of the negative effects, take a daily multivitamin and multimineral supplement. Vitamins C, E, and selenium are antioxidants. It acts as a substance and protects cells from damage,” explains Dr. Ruxton. Gut health can also be compromised as a result of a party lifestyle. “Dysbiota, the name for imbalanced gut flora, can affect not only your digestive comfort, but also your stress levels and mood. For your friendly gut bugs, eat beans, nuts, etc. Feed them plenty of fiber-rich foods such as , seeds, and whole grains, or consider taking a probiotic supplement.
Another consideration for some women at this stage of life is the hormonal changes associated with perimenopause or menopause. B vitamins may play a role here as well, “vitamin B6 and folic acid in particular are important for women around their menstrual cycle and towards menopause,” Dr. Ruxton says. “We recommend trying different supplements, such as botanical supplements containing red clover, magnesium, and vitamin B6, to see what works for you. Studies have shown that women who take B-complex… It has been shown to have less mood swings and lower risk of depression. Magnesium is also an important nutrient for balancing mood.”
Stress and anxiety more commonly can span all ages. Omega-3s can help here too. Or try ashwagandha, which comes in a variety of supplement forms. “It’s pretty reliably proven to help reduce feelings of stress, and some studies have shown that it actually lowers stress hormone and cortisol levels,” Strauss says.
In your 40s and 50s
The main factor in this age group is the natural loss of muscle mass. Increasing protein and strength training are absolutely important, but micronutrients like vitamins B12, C, and D can also help. “As you get older, people commonly say that your metabolism is slowing down. What they’re alluding to is a decrease in muscle mass, and thus a decrease in your metabolic capacity,” Strauss explains. “Research is being conducted into how micronutrients known as polyphenols promote fat burning and metabolic health, support recovery, and reduce muscle soreness.”
This age group also continues to see hormonal changes. Strauss says that at this life stage, individuals’ needs tend to change more broadly due to fluctuating levels of sex hormones, including women’s more irregular menstrual cycles. “One thing that a lot of women report is the development of food intolerances and food aversions,” Dr. Strauss says. “In terms of supplements, I think maintaining gut health is really important, so eat a varied and colorful diet and incorporate probiotic foods like live yogurt, kefir, sauerkraut and kombucha. There are also a lot of probiotic and prebiotic supplements on the market.”
over 50
The focus during this life stage is on bone, heart health, and cognitive function. “People over 50 tend to eat a healthier diet, but their bodies absorb less of it, especially vitamin B12, calcium, and vitamin D, so they may have higher nutrient requirements. “Yes,” explains Dr. Ruxton. “A multivitamin with age-appropriate minerals is an easy way to replenish general nutrients. Specific supplements include calcium, magnesium, and high-dose vitamin D to protect bone density and prevent bone fractures. Look for omega-3s, B vitamins, and potassium for heart health, as well as folic acid, vitamin B6, magnesium, and polyphenols for cognitive function. .”
As we age, oxidative stress causes natural damage to our cells and causes inflammation. “Omega-3 fats are anti-inflammatory, so they can help with joint discomfort and swelling,” says Dr. Ruxton, who also recommends trying joint health supplements like glucosamine and chondroitin. Professor Strauss added curcumin and turmeric to the list of anti-inflammatory supplements, adding: “In the over 50 age group, they can be used to avoid or minimize loss of muscle mass and to help the same proteins process glucose. “The need for protein will further increase.” Just like before. ”
Sleep patterns can also be disrupted at this age. “As people get older, or even more difficult to stay asleep reliably, try a tryptophan (5-HT) supplement to help maintain serotonin levels,” says Dr. Ruxton, adding that Dr. Strauss: I conclude as follows. Magnesium also promotes sleep. ”
