At 30 and over women of all weight, height and all activity level have one thing in common- we need certain nutrients that our bodies need to function properly. But chances are you’re not getting enough of the good stuff, and figuring out what you need is tricky business
As a woman approaches age 30, many changes begin to occur with her body. However, when she passes age 35, the changes are more evident. Her metabolism slows, signs of ageing are more pronounced, there are pregnancy difficulties, changes to the menstrual cycle, fibroids, weaker bones and even urinary incontinence.
But while we are encouraged to take iron supplements at a young age because of our menstrual cycles, there are other supplements women should consider taking when they touch the third decade to maintain good health.
We have uncover the 5 key nutrients women at age 30 and over should consume, plus which you should get from food and what’s OK to buy
Calcium and Magnesium
Two words: strong bones. Calcium is your single best defense, and you should start taking it now. The mineral also helps build strong teeth and nourishes your nervous system.
Recommended daily dosage: 1,000 mg
Need a supplement? Yep. Yogurt, milk, and cheese do pack calcium, but not an ideal amount and loads of green vegetables.
The vitamin D could be something of a wonder drug. Doctors believe it can reduce your risk of breast cancer by as much as 50 percent, and it may offer protection from both ovarian cancer and diabetes. More happiness: D helps calcium absorption and plays a central role in muscle function.
Recommended daily dosage: 1,000 to 2,000 IU
Need a supplement? Most likely! Milk, orange juice, and salmon contain small amounts of D, but nowhere near enough. By far, the best source is sunlight, Sixty minutes per day with as little clothing as possible and delayed showering after for as long as possible is recommended. This brief exposure to sunlight will not increase your risk of skin cancer to any significant degree and avoid using sunblock is necessary if you want to get the full benefits of the sun.
Omega 3 fatty acid/fish oil
These are essential for keeping our blood fats normal, keeping our joints healthy, for optimizing brain function and weight management. This is an essential fat that your body cannot make, however, choose a mercury free brand.
Recommended daily dosage: 3 grams per day
Need a supplement? Yep. Fish—particularly fatty fish like salmon, tuna, sardines, and mackerel—and plants and nut oils. (Fish oil capsules are also a great option, but take less than 3 grams a day since fish oil can thin your blood.)
This is especially good for women over 30 who are still planning to have children. Folate or folic acid prevents serious neurological problems and birth defects in children. It is abundant in green vegetables.
Recommended daily dosage: 400 mgs; 600 mgs for pregnant women; 500 mgs for breastfeeding women
Need a supplement: Yes. There are inexpensive but poor-quality folic acid supplements on the market; however, the natural plant folate is much better.
As women get older, their levels of progesterone decrease. As this happens, women might have symptoms like premenstrual migraines, irregular or excessively heavy periods, or anxiety and nervousness.
Need a Supplement? Maybe. Natural progesterone creams are excellent supplements to manage the symptoms of menopause and keep older females feeling young. It may be as important, if not more important, than estrogen in maintaining youthfulness.