The top 6 vitamins and minerals all women over 40 should take

I’d like to think I eat well. I buy organic. I focus on getting plenty of fruits and veggies in and I include high-quality protein with every meal.

But, with all that said, I know that it’s still not enough to get all of the vitamins and minerals my body needs each day in order to be optimally healthy.

Yet, when you walk down the vitamin aisle at your local health store or your virtual vitamin aisle online, the choices can be overwhelming. There are so many supplements that can benefit your body in different ways that it can feel impossible to narrow it down to which ones you really need.

With that in mind here are the top six vitamins and minerals all women over 40 should be taking daily in order to stay healthy.

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#1 – Vitamin D

This is a biggie since it’s vital for brain function, hormone balance, bone health and to prevent mood disorders. So, if you’re not taking it already, today is the day to start.

Vitamin D is actually made by your body when it’s exposed to the sun but the simple fact is that with today’s lifestyle, most of us don’t get nearly enough sun exposure each day to be sufficient. That means that adding more vitamin D into your diet is absolutely necessary.

You can do it through foods – these include some dairy products, eggs and fatty fish, like sardines, tuna and mackerel. Or, you can take a D3 supplement.

#2 – Vitamin K

Vitamin K is the Vitamin D of 10 years ago. Although very few people have heard of it, it plays a big role in whether or not you stay healthy.

In fact, higher levels of Vitamin K2 have been linked to lower risk of coronary heart disease and calcification of the arteries that can lead to heart attacks and stroke.

Vitamin K is also vital to your bone health to prevent fractures as you age, essential for keeping your memory sharp as the years pass and even necessary for your body to metabolize that vitamin D we just talked about a moment ago.

#3 – Antioxidants

Antioxidants are responsible for getting rid of the free radicals from the environment that damage your body and lead to everything from wrinkles and sunspots to cancer.

And, the best antioxidants to take are vitamins A, C and E.

#4 – B Vitamins

After 40 one of the most common complaints is fatigue and the way to overcome it is through daily intake of B vitamins, especially B12.

Foods rich in B vitamins include milk, yogurt, fish, meat, and eggs. Or, you can take a supplement.

I personally like to take a sublingual B12 supplement since it bypasses the stomach to be absorbed directly into the bloodstream for a bigger energy boost.

#5 – Omega-3s

One of the biggest causes of chronic disease hands down is inflammation. In fact, everything from heart disease and cancer to Alzheimer’s and depression has been linked to inflammation. And, one of the best ways to overcome that inflammation is through the omega-3s from fish oil. (It can also be helpful in helping you lose a particular kind of fat!)

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#6 – Magnesium

Huge number of adults in the U.S. don’t get enough magnesium each day, and the numbers go up as your age goes up. What does that mean for you?

Headaches, insomnia, leg cramps, anxiety, digestive problems and more…

But, all of that can be prevented by taking a high-quality magnesium supplement and eating magnesium-rich foods, like green, leafy veggies, beans, nuts and seeds.

While you’ll probably be able to find the antioxidants A, C and E in a multivitamin, it’s likely you’ll need to purchase the other supplements separately in order to get enough of each nutrient to get the benefits you’re looking for from each.

And remember… while it may not be convenient to take so many supplements each day, it’s far better to take vitamins and minerals that are improving and preserving your health that to take prescription medications and suffer the side effects that come with them.

Sources:

1. Vitamin K and bone health — Nutrition
2. Health benefits and sources of vitamin K — Medical News Today
3. The inflammation theory of disease — EMBO Reports
4. Why You Should Pay Attention to Chronic Inflammation — Cleveland Clinic
5. Understanding Inflammation — Johns Hopkins University and Medicine
6. Dietary Magnesium Intake in a National Sample of U.S. Adults — The Journal of Nutrition