Best Natural Supplements for Women 50+: Nutrients & Herbs That Help

As a woman over 50, you may have observed that your dietary requirements have changed significantly. It's important to understand the needs of your body to maintain optimum health and fitness. For women over 50, eating a balanced diet is essential to ensuring they are getting all the nutrients they need. 

The perimenopause and menopausal phases are difficult for many women, particularly if symptoms are severe or appear suddenly. However, all of this can be minimized to a degree. Numerous vitamins, minerals, and therapeutic plants and herbs found in nature can greatly reduce menopausal symptoms.

Understanding the nutritional needs of women over 50:

Once you hit perimenopause and menopause, your dietary needs might change. You need to make better dietary choices and make sure you're getting the right nutrients you need to stay healthy and fit.

Protein:

Protein is important for the body's tissue growth and repair, and its significance increases with age. Women over 50 require 46 grams of protein daily. Meat, fish, dairy products, beans, and nuts are all excellent sources of protein. 

Fiber:

Fiber is essential for avoiding constipation and preserving intestinal health. Women over 50 should consume 21 grams of fiber daily. Fruits, vegetables, whole grains, and legumes are all excellent sources of fiber.

Calcium:

Calcium is essential for women's health to avoid osteoporosis and maintain strong bones. They require about 1,200 mg of calcium daily. Dairy products, leafy green vegetables, and fortified foods are good sources of calcium.

Vitamin D:

Bone health and calcium absorption depend on vitamin D. The recommended daily intake of vitamin D for women over 50 is 600–800 international units. Egg yolks, fatty seafood, and fortified meals are good sources of vitamin D.

Vitamin B12:

Vitamin B12 is important for the maintenance of healthy blood and nerve cells. The recommended daily intake of vitamin B12 for women over 50 is 2.4 micrograms. Fortified meals, meat, fish, and dairy products are good sources of vitamin B12.

Iron:

The maintenance of healthy blood cells depends on iron. The recommended daily intake of iron for women over 50 is eight milligrams. Iron-rich foods include beans, fish, chicken, red meat, and fortified cereals.

Magnesium:

Magnesium is essential for bones and muscles to remain healthy. The recommended daily intake for women over 50 is 320 mg. Whole grains, leafy green vegetables, and nuts are good sources of magnesium.

Natural supplements and vitamins for 50+ women:

Here is the list of the best herbs and supplements required by women over 50:

1. Black cohosh: Black cohosh has long been utilized as a traditional treatment for menopausal symptoms and other hormonal health problems in women. It has been researched, and there is increasing evidence that it can lessen menopausal symptoms like hot flashes and night sweats. By raising serotonin levels, the plant is one of the finest natural mood boosters for menopause. You can take the herb by itself or in combination with other herbs. Higher doses can cause headaches and gastrointestinal problems as possible side effects.
   
   
2. Omega 3s: According to recent studies, omega-3 fatty acids can aid menopausal and perimenopausal women who are experiencing psychological distress and depressive symptoms. In addition to protecting women's heart and bone health, taking a high-quality Omega-3 supplement helps lessen joint pain.
   
   
3. Magnesium: Magnesium reduces anxiety and sleep issues brought on by menopausal and perimenopausal hormone abnormalities. It also fights osteoporosis, lowers blood pressure, strengthens the heart, and eases constipation, especially if you take magnesium glycinate. Since the majority of women's diets lack adequate magnesium, taking a supplement is frequently essential for symptom relief.
   
   
4. Magnolia bark: Made from the bark, leaves, and blossoms of the Houpo magnolia tree, magnolia bark is a potent menopausal supplement. According to recent research, magnolia bark that has been used for thousands of years in traditional Chinese medicine, can help prevent hot flashes, sleeplessness, anxiety, sadness, irritability, vaginal dryness, and menopausal libido loss.
   
   
5. Red clover: Red clover is a natural hormone substitute that functions in your body similarly to weak estrogens. They can help balance high and low estrogen levels since they work with your body's natural, stronger estrogens. Red clover also helps with other menopause symptoms, such as fatigue, anxiety/depression, reduced libido, and sleep issues. The components in red clover also help women's hearts and the way our skin and hair look as we age, which is more scientifically beneficial.
   
   
6. Wild yam: Wild yam consists of diosgenin, a plant component that is structurally similar to progesterone in the body. Restoring equilibrium to progesterone levels will help counteract estrogen increase and its associated symptoms, such as decreased libido and hot flashes. For menopausal and perimenopausal hair loss, wild yam extract may be very beneficial.
   
   
7. Chaste tree berry: Chaste tree berries (Vitex agnus-castus) aid in restoring your body's natural production of progesterone and ovulation until your body is prepared to completely stop cycling. Cramping, breast soreness, food cravings, and bloating are frequently signs that your estrogen levels are high and your progesterone levels are declining. To restore equilibrium between these hormones and alleviate discomfort, chasteberry helps to gradually increase your progesterone levels.
   
   
8. Ashwagandha: One of the best herbs for menopausal stress and anxiety is ashwagandha. This herb is an adaptogen, or another "normalizer." It is a superb tonic for the adrenal glands and ranks highly among natural mood boosters for menopause. In addition to helping a slow thyroid, ashwagandha also fights depression and improves brain function, particularly in stress-related memory problems.

Best foods to eat for health and fitness:

To maintain your best health and fitness as a woman over 50, it's important to feed your body with nutrient-dense foods. Some of the best things to incorporate into your diet are as follows:

1. Fruits and vegetables:

Some of the best food options are:

• Berries: Rich in antioxidants, blueberries, raspberries, and strawberries can help lower inflammation and enhance cognitive function.
  
  
• Leafy Greens: Vitamins A, C, and K, along with folate and iron, are abundant in spinach, kale, and collard greens.
  
  
• Cruciferous Vegetables: Rich in fiber, Brussels sprouts, cauliflower, and broccoli may reduce the risk of cancer.
  
  
• Citrus Fruits: Vitamin C, which is abundant in oranges, grapefruits, and lemons, can strengthen your immune system and promote healthy skin.

2. Lean proteins:

Some of the best sources of protein are:

• Fish: Omega-3 fatty acids found in fish, such as salmon, tuna, and sardines, have been shown to lower inflammation and enhance heart health.
  
• Poultry: If the skin is removed, chicken and turkey are lean protein sources.
  
  
• Legumes: Rich sources of protein and fiber, such as beans, lentils, and chickpeas, can enhance digestion and lower the risk of developing chronic illnesses.

3. Whole grains:

The best options for whole grains include:

• Oats: Rich in fiber, oats can help reduce cholesterol.
  
  
• Brown Rice: Rich in fiber, brown rice can help control blood sugar levels.
  
  
• Quinoa: Rich in protein, quinoa can aid in better digestion.

4. Healthy fats: 

Some of the best sources of healthy fats are:

• Nuts and Seeds: Rich in omega-3 fatty acids, almonds, walnuts, chia seeds, and flaxseeds can support heart health.
  
  
• Avocado: Rich in monounsaturated fats, avocados can lower inflammation and strengthen the heart.
  
  
• High in monounsaturated fats, olive oil may help lower the risk of heart disease.

Conclusion:

Women over 50 face certain health issues. They need to meet their body's demands through natural remedies and supplements. Important nutrients that support heart, brain, and bone health include calcium, vitamin D, magnesium, and omega-3 fatty acids. Menopause symptoms are lessened by herbs like red clover and black cohosh.

Ashwagandha is one adaptogen that lowers stress and elevates mood. It's crucial to select high-quality supplements and speak with a healthcare professional. These natural alternatives enable women to age with health and strength when paired with a nutritious diet. After the age of fifty, minor changes can have a significant impact on one's health and well-being.