Mineral and vitamin needs of women over 50

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Have you ever thought that some vitamin supplements say 50+ simply because they want to get more money out of your pocket? The fact is that women over 50 really do need more of certain vitamins, trace elements and minerals! Let’s see what they are!

Although the vitamin and mineral requirements of women in their fifties are generally similar to younger women, the need for certain substances changes over time. You definitely need more of these five blog nutrients than usual.


Calcium is very important for our health and it is important to get enough of it every day, otherwise it is removed from our bones, leading to osteoporosis and weak teeth.

It also contributes to proper nerve and muscle function and healthy blood clotting. Naturally, you can get the 1200 mg you need in three servings by eating milk, kale, almonds, poppy seeds, beans and broccoli.

Vitamin D

Vitamin D, also known as the sunshine vitamin, is good for everyone from children to the very elderly, helping to strengthen bones, reduce the risk of cardiovascular disease and aid calcium absorption.

It can be obtained naturally by consuming mushrooms, salmon, eggs and milk, with a minimum of 800-1000 IU, but in winter it can be as high as 3000-4000 IU during periods of sunshine deficiency.

Vitamin B12

B vitamins support our health in many areas, but B-12 is also vital for women in their fifties as they age. Because as we age, the absorption of nutrients slows down, we can use less vitamin B-12.

A lack of it can lead to nervous and mental problems and fatigue, which can even lead to drowsiness in old age. Animal foods, fish, poultry and eggs are the easiest sources of B-12, generally 2.4 micrograms per day.

Vitamin C

Vitamin C not only supports the immune system, it also fights harmful free radicals and speeds up the healing process. The minimum daily requirement is 90 mg, but as this vitamin is water-soluble and excess is excreted in the urine, it is safe to take more. Natural sources are vegetables and fruits.


Magnesium is a very useful trace element at all ages and for both sexes, supporting the proper functioning of approximately 300 bodily functions. Consuming adequate amounts – 320 mg – helps maintain normal blood sugar, blood pressure and strong bones, nerve health and muscle spasms.

A natural source of almonds, cashews, hazelnuts, beetroot and avocado, a handful of oil seeds can easily meet 40% of your daily requirement and are great for snacks!

Women over 50 should have a special laboratory test every now and then to determine their personal mineral and vitamin requirements.

Key aspects of a healthy lifestyle

Developing and maintaining a healthy lifestyle has many health benefits. First and foremost, it prevents the onset of disease and reduces the risk of suffering from chronic conditions such as diabetes, high blood pressure, cardiovascular disease and cancer.

A healthy lifestyle includes regular exercise, a balanced diet, stress management and adequate sleep to help maintain physical and mental health.

Benefits include a stronger immune system, better mental health, higher energy levels, improved cognitive function and a better quality of life. Learning and maintaining a healthy lifestyle helps lay the foundation for lifelong health and well-being.


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