Renowned American nutritionist Dr. Ozzie says that 74 percent of women don’t know what vitamins they need to stay healthy. This revelation about women in today’s fast-paced world is certainly not surprising.
Vitamins play a crucial role in maintaining and restoring health, alongside other factors. In case of deficiency of vitamins in the human body, it can be attacked by diseases. In fact, in case of deficiency of vitamins, blood vessels become weak and blood starts flowing easily.
Black and blue marks appear on the skin near the eyes, gums start to bleed, the human body’s hormones and enzymes fail to function properly, and the body’s immunity against bacteria decreases.
After the age of 35, many changes occur in the hormones in women’s bodies, which makes them need to take more care of their vitamins than before. Let’s find out why this is so.
Vitamin C: The Stress-Busting Vitamin
If even the smallest stress makes you feel dizzy and short of breath, it could be because of your hormones. After the age of 35, women start to lose the production of progesterone (a hormone produced in the uterus).
Progesterone keeps you calm and helps you get through stressful times more easily. To maintain the pace of progesterone production after the age of 35, you need vitamin C more than ever.
Sara Gottfried, a renowned American gynecologist and author of the book ‘Younger’, recommends that women from the age of 35 should take 750 to 1,000 milligrams of vitamin C daily.
It is a water-soluble vitamin, which is abundantly found in fresh and sour fruits such as strawberries, kiwi, grapefruit, grapes, oranges, and vegetables such as potatoes, tomatoes, etc. Vitamin C keeps the skin healthy and protects it from premature wrinkles.
Magnesium: Relax Muscles and Improve Mood
Magnesium is known for relieving muscle tension, but it’s a mineral you can’t ignore. “If you’re a woman and 35 years old or older, magnesium is very important for you.”
Gottfried says that after the age of 35, women with magnesium deficiency may experience irregular periods, sudden cravings for chocolate, difficulty sleeping, and anxiety. If you’re just feeling tired, you may be suffering from a magnesium deficiency.
Magnesium is also important because it produces the hormone serotonin, which improves human mood and makes you feel good. Sara Gottfried recommends that you take 200 to 400 milligrams of magnesium before bed at night, which will also help you sleep better.
Magnesium is found in large amounts in green leafy vegetables, bananas, peanuts, almonds, pistachios, and cashews. Magnesium is also found in fish, dried fruits, and nuts.
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Vitamin D: Support Your Bone Health
Starting at age 35, a person enters the age range when bone size starts to shrink after reaching its peak. Therefore, taking care of bone health should be one of your top priorities. Vitamin D is more important than vitamin C for bone health because people who are deficient in vitamin D cannot absorb vitamin C in their bodies.
One-third of women in this age group are deficient in vitamin D. Doctors recommend taking 1,000 to 2,000 IU (international units) of vitamin D daily at this age, but before that, you should get your vitamin D levels tested by a qualified laboratory.
You may need to take more vitamin D than usual at first. Vitamin D is found in fish and dairy products, but you may also need to take a vitamin D supplement to make up for the deficiency.
Omega-3: Protect Your Heart and Hormones
Do you eat fish every day? Is it ‘fatty’ like salmon or sardines? Most likely your answer is ‘no’. If so, then you should take an omega-3 supplement. “Omega-3 helps your hormones,” says Dr. Gottfried. “Omega-3 fatty acids reduce cortisol levels and inflammation, which are at the root of many diseases. These diseases include anxiety and depression.
According to research, depression is most common in women between the ages of 40 and 59. The best preparation for this upcoming situation is to start taking omega-3s from the age of 35. Doctors recommend taking 2,000 milligrams of omega-3s daily.
Incorporating these essential vitamins and minerals into your diet after age 35 can support hormone balance, bone health, mood, and overall wellness. Always consult a healthcare professional before starting supplements.