What supplements do women need to take after 30?

As women age, their nutritional needs also change, making it important to focus on certain supplements, which can help maintain overall health and skin in women.

Here are 5 essential supplements for women over 30:

1. Iron supplements help prevent anemia and increase energy

Iron is an important nutrient, especially for women. Iron plays a role in the formation of hemoglobin - the protein in red blood cells responsible for transporting oxygen throughout the body.

After age 30, many women experience changes in their menstrual cycles, which increases their risk of iron deficiency anemia. According to the World Health Organization (WHO), anemia affects about 30% of non-pregnant women globally, and iron deficiency is the leading cause.

Iron comes in two forms: heme and non-heme. Heme iron is better absorbed by the body and is found in animal products like red meat; while non-heme iron is found in plant-based foods like spinach and beans.

The National Institutes of Health (NIH) recommends that women over 30 consume 18 mg of iron per day. If dietary iron intake is inadequate, iron supplementation may be necessary (best under the guidance of a physician or dietitian).

Iron is an important nutrient, especially for women.

2. Vitamin D supplements support bone health and immune function

Vitamin D helps the body absorb calcium, which is important for maintaining strong bones. As women age, bone density naturally decreases, increasing the risk of osteoporosis.

The NIH notes that vitamin D deficiency is common in women over 30, especially those with limited sun exposure, because the body synthesizes vitamin D from sunlight.

A study published in the Journal of Diseases found that adequate vitamin D levels significantly reduced the risk of fractures in postmenopausal women. The recommended daily allowance (RDA) for vitamin D is 600 IU for women under 70, but some experts say women over 30 may benefit from higher intakes, especially during the winter months...

Vitamin D supplements are important for maintaining strong bones by helping the body absorb calcium.

3. Folate supplements are essential for cell growth and heart health

Folate (or vitamin B9) is essential for DNA synthesis, cell growth, and normal brain function. Women of childbearing age need to prevent neural tube defects during pregnancy.

Folate remains important after age 30, helping to maintain heart health by reducing levels of homocysteine, an amino acid linked to increased risk of heart disease. Women over 30 should get 400 mcg of folate daily, which can be obtained from green leafy vegetables, citrus fruits, and fortified cereals.

Folate supplements are still important after age 30, helping to maintain heart health.

4. Vitamin B12 supplements help boost energy and cognitive function

Vitamin B12 is important for maintaining nerve function, red blood cell production, and DNA synthesis. As women age, their ability to absorb vitamin B12 decreases. This can lead to a deficiency, which can cause fatigue, memory problems, and even anemia. The NIH recommends a daily intake of 2.4 mcg of vitamin B12 for women over 30.

Sources of vitamin B12 include animal products such as meat, fish, poultry, eggs, and milk. For people on a vegetarian or vegan diet, fortified foods and supplements may be needed to meet needs.

Sources of vitamin B12 include animal products such as meat, fish, poultry, eggs and milk…

5. Antioxidants can help protect cells and prevent aging

Antioxidants include vitamins C and E, which play an important role in protecting the body from oxidative stress and free radical damage, which are linked to aging and chronic diseases.

As women age, their body's natural antioxidant capacity decreases, making it more important to supplement these vitamins in their diet.

As women age, their body's natural antioxidant capacity decreases, making it more important to supplement these vitamins in their diet.

Vitamin C, found in citrus fruits, strawberries, and bell peppers, supports the immune system and promotes skin health by boosting collagen production. Vitamin E, found in nuts, seeds, and spinach, helps protect skin cells and maintain eye health.

Source: https://giadinh.suckhoedoisong.vn/sau-30-tuoi-phu-nu-can-dung-chat-bo-sung-nao-172240914065350.htm