Vitamins Women Need at Every Stage of Life
As the years go by, our priorities and our bodies change. Each decade has its processes, so being aware of them is beneficial to support your health’s necessaries. Staying healthy at every stage should be a priority to prevent illness and to have a happy and harmonious life. Here are some recommendations to put into practice.
In your 20s and 30s
- If you are going to have children, you need to prepare your body for a healthy pregnancy.
- Specialists recommend folic acid, which is one of the B vitamins and the main component of prenatal care. Not having sufficient can affect the baby’s development and cause anemia to the mother (1). Some recommended foods are broccoli, spinach, cauliflower, avocado, and legumes, among others.
- It is also important to protect your immune system at any age, so having an Echinacea supplement on hand will help keep viruses away.
In your 30s and 40s
- As time goes by, we acquire more responsibilities. This should include having healthy habits, such as exercising consistently, maintaining a healthy weight, avoiding unhealthy foods, and understanding our bodies better.
- According to experts, this is a good time to start taking care of your bones, as bone density peaks in your thirties. That's why eating foods with calcium will help you stay strong.
- So will a vitamin D supplement. This vitamin is important for cell metabolism, immunity, and preventing osteoporosis, among others. (2)
In your 40s and 50s
- Calcium and vitamin D are more important in this decade, in which we sometimes become more sedentary.
- Calcium intake is useful for preventing and treating osteoporosis, which has become one of the world's most serious public health problems (3).
- Whereas, hormonal changes can cause weight gain, increasing bone and joint problems. Therefore, staying physically active and having a proper eating plan can be the key to staying fit and reducing its effects. If you are looking for an effective plan that fits your lifestyle and needs, the Entalla system is a great alternative, healthy and simple, covering all aspects.
In your 50s and 60s
- In addition to the supplements already mentioned, taking your health care to another level is the key to wellness. At this stage, it is about enjoying your hard work over the years because life takes on another meaning, so it is necessary to be healthy.
- It's time to support your hair, skin, and nails. Be sure to use sunscreen (crucial in every decade of your life), plus consume biotin. This vitamin can help improve your hair roots and scalp, making your hair look fuller (4).
- Don't forget about collagen, one of the most important proteins in the human body. As we age, natural collagen decreases, reducing the skin’s strength and elasticity, so a supplement can help nourish it, as well as hair and nails.
In your 60s and 70s
- The golden years are coming, along with the possibility of having a full life, full of work or recreational activities. Enjoying good health at this stage is the result of what you did in the previous decades.
- Taking your supplements should be part of your routine, just like physical activity, spending time with friends, and maintaining a lively life.
- Be sure to add vitamin B12, which can help protect against chronic diseases and keep the nervous system healthy. It also helps convert nutrients into energy, thus helping to maintain it and supporting your metabolism. (5)
In your 70s and 80s
- You realize that life is a breeze and that the secret to happiness is good health, having inner peace, and enjoying simple things with those you love.
- Your heart and brain need more attention than before, so now is a good time to add more Omega 3 to your diet, as it helps support your cardiovascular and brain health and maintain healthy cholesterol levels.
- Eat more sardines, salmon, mackerel, anchovies, and remember to take a daily walk of at least half an hour. Keep reading and learning new things. No matter how old you are, give your health the best.
Remember that life is the most precious gift you have. Taking care of yourself at every stage is the best way to love yourself. If you are healthy, you will be able to take better care of those around you. It is never too late to change your habits and live as you want and deserve.
Let's be healthier, together.
Your Santo Remedio team.
- Talaulikar VS, Arulkumaran S. “Folic acid in obstetric practice: a review.” Obstet Gynecol Surv.66(4):240-7. Apr 2011 doi: 10.1097/OGX.0b013e318223614c. URL:https://pubmed.ncbi.nlm.nih.gov/21756406/
- Carlberg C. “Nutrigenomics of Vitamin D.” Vol.11(3):676. Mar 2019 doi: 10.3390/nu11030676. URL:https://pubmed.ncbi.nlm.nih.gov/30901909/
- Li K, Wang XF, Li DY, Chen YC, Zhao LJ, Liu XG, Guo YF, Shen J, Lin X, Deng J, Zhou R, Deng HW. “The good, the bad, and the ugly of calcium supplementation: a review of calcium intake on human health.” Clin Interv Aging.13:2443-2452. Nov 2018 doi: 10.2147/CIA.S157523.URLhttps://pubmed.ncbi.nlm.nih.gov/30568435/
- Patel DP, Swink SM, Castelo-Soccio L. “A Review of the Use of Biotin for Hair Loss.” Skin Appendage Disord. Vol. (3):166-169. Aug 2017 DOI: 10.1159/000462981. URL:https://pubmed.ncbi.nlm.nih.gov/28879195/
- Ryan-Harshman M, Aldoori W. “Vitamin B12 and health.” Can Fam Physician. Vol. (4):536-41. Apr 2008 URL:https://pubmed.ncbi.nlm.nih.gov/18411381/
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