As women, we often think about beauty regimens and our diet, but we often forget about the specific nutrients that we need to maintain vibrant health as we age. As our bodies change, our supplement needs change as well. Choosing a multivitamin that’s right for you and your lifestage can feel overwhelming or it may just be something you haven’t thought about.

As a woman who is 50+, look for supplements that include these ingredients:

Methylcobalamin

During this lifestage, extra vitamin B12 is very important to make serotonin (1). Serotonin affects mood, sleep, and memory–all things you’re probably wanting more of. It is also needed for your body’s energy production (5, 6). Older adults are at higher risk for vitamin B deficiencies (7), especially B12, and studies show that supplementation is effective at supporting vitamin B levels (8). And, if you are vegan or vegetarian, it’s important to supplement your B12, as your body doesn’t make it and it’s exclusively found in animal products.

Selenium

Selenium may not be a nutrient you’re familiar with, but it is incredibly vital for women 50+. As a powerful antioxidant, it is known for fighting oxidative stress that may contribute to aging. It plays a role in both thyroid function and metabolism. And, it must be obtained through your diet, as your body does not make it.

EPA + DHA

Omega-3 fish oil provides the beneficial fatty acids DHA and EPA. They are linked to healthy memory, brain function, and many more of your body’s processes (11). Together, they nourish you for a vibrant life beyond 50.

Vitamin D

Along with vitamin D's more well-known benefits, like supporting healthy bones, it is also known to support immunity and mood. Most of us don’t get enough vitamin D from the sun, so it’s important to supplement.

Probiotics

As we age, fewer friendly bacteria may be present in our intestines. Promoting better digestion and supporting healthy regularity are benefits that probiotics provide. In addition, they support a healthy gut-brain connection. Your gut, through its gut microbe system, influences your brain's function. It affects the production of neurotransmitters such as serotonin, a messenger in your brain.

Looking for supplements with the above ingredients to support you in this lifestage? We’ve got you covered. 

Women’s Multi+ Iodine and Iron Free 
is a physician-formulated multivitamin designed to nourish you. It is made with the active-form of the nutrients, whole-food organic fruits and vegetables, probiotics, and live enzymes for a vibrant life.

Vitamin D Drops
are made from fractionated coconut oil (MCT oil) and vitamin D3. This sunshine-in-a-bottle supplement helps restore and maintain vitamin D levels. They contain no vitamin K2, which can interfere with medications.
 
Supplements can provide nutritional support for this stage of life, but they can’t do it all. Be sure to also include healthy foods in your diet, drink lots of water, and get as much sleep as possible - all of which sound obvious, but can be hard to do and are so important.

Here’s to living beautifully from the inside out. Age 50 and beyond is a gorgeous lifestage. Thanks for letting us be a part of it.

 

    Madhavi Gupta, MD

    Madhavi Gupta, MD

    Madhavi Gupta, MD is the founder and CEO of Best Nest Wellness. Dr. Gupta is a board-certified neurologist and has won The People’s Choice Award as a favorite doctor three years in a row. She holds a degree in biochemistry and humanities from MIT, completed her neurology residency in New York City, and completed her fellowship in headache medicine at Thomas Jefferson University Hospital.

    References

    (1) The Role of Folate and Vitamin B-12 in Neurotransmitter Metabolism and Degenerative Neurological Changes Associated with Aging: Proceedings of a Workshop, The Journal of Nutrition, Volume 119, Issue 6, June 1989, Pages 841–842.

    (2) CHAPTER 3.5 - Serotonin in Mood and Emotion, Handbook of Behavioral Neuroscience, Volume 21, 2010, Pages 367-378.

    (3) The Serotonergic Raphe Promote Sleep in Zebrafish and Mice, Neuron, VOLUME 103, ISSUE 4, P686-701.E8, AUGUST 21, 2019.

    (4) Opposing roles for dopamine and serotonin in the modulation of human spatial working memory functions, Cerebral Cortex, Volume 8, Issue 3, March 1998, Pages 218–226.

    (5) Mitochondrial function and toxicity: Role of the B vitamin family on mitochondrial energy metabolism, Chemico-Biological Interactions, Volume 163, Issues 1–2, 27 October 2006, Pages 94-112.

    (6) The Role of Vitamins and Minerals in Energy Metabolism and Well-Being, Journal of Internal Medical Research, Volume: 35 issue: 3, page(s): 277-289, Issue published: May 1, 2007.

    (7) Vitamin B12 deficiency in the elderly, Annu Rev Nutr, 1999;19:357-77. doi: 10.1146/annurev.nutr.19.1.357.

    (8) A Randomized, Double‐Blind, Placebo‐Controlled Study of Oral Vitamin B12 Supplementation in Older Patients with Subnormal or Borderline Serum Vitamin B12 Concentrations, Journal of the American Geriatrics Society, Volume50, Issue1, January 2002, Pages 146-151.

    (9) Effect of iodine and selenium upon thyroid function, Central European Journal of Public Health, 31 May 2003, 11(2):107-113.

    (10) Effect of selenium supplementation on thyroid hormone metabolism in an iodine and selenium deficient population, Clinical Endocrinology.

    (11) Docosahexaenoic Acid and Adult Memory: A Systematic Review and Meta-Analysis, PLOS 1, 2015; 10(3): e0120391.

    (12) Vitamin D and Depression: Where is all the Sunshine?  Issues Ment Health Nurs. 2010 Jun; 31(6): 385–393.

    (13) Vitamin D and the Immune System, J Investig Med. 2011 August ; 59(6): 881–886.

    (14) 1,25-Dihydroxyvitamin D3 Restrains CD4+ T Cell Priming Ability of CD11c+ Dendritic Cells by Upregulating Expression of CD31, Front. Immunol., 28 March 2019.

    (15) The effects of probiotics on depressive symptoms in humans: a systematic review, Ann Gen Psychiatry. 2017; 16: 14. Published online 2017 Feb 20.

    (16) Psychobiotics and the Manipulation of Bacteria–Gut–Brain Signals, Trends Neurosci. 2016 Nov; 39(11): 763–781.