THE 10 BEST SUPPLEMENTS EVERY WOMAN IN THEIR 40'S NEED


I only started getting into healthy habits in terms of my diet and lifestyle about ten years ago, and as I'm ending my 40's (which feels insane!), I can honestly say that these habits might have their share in contributing to the good health that I've had so far. Touch wood, it'll stay that way for many, many, many years to come!


I've noticed many changes to my body that have come with being nearly 50! My metabolism and energy levels are lower, my quality of sleep could be better, and my skin is succumbing to the powers of gravity, not forgetting the menopause and all of its glory! But overall, I have nothing much to complain about as no. 1, it's part of aging and no. 2, I'm blessed that these issues are not so extreme to the point it bothers me or causes pain.


What I am most thankful for is my health!


I've always been a firm believer in practising a well-balanced, healthy diet as a way of life, and as much as possible, I believe we all strive to do so, but sometimes life can get in the way, and with a busy lifestyle, sustaining a healthy diet can be a bit of a stretch.


I envy videos I see on meal prepping healthy meals and sticking them in the fridge for every day of the week, which I have tried, but with the lifestyle that I lead, it's difficult to maintain. In my household of two, I try my best to cook every day, but other times, when I'm tired, or there's no time, or there's nothing in the fridge, or sometimes when my son just wants takeout, it's takeout!


For this reason and for the fact that I know that as we age, our body's ability to produce vitamins and minerals naturally slows down, I've been taking supplements!


Here are some supplements that I take daily, and for reference, I've also added their food sources because nothing beats a healthy diet!


01 - Omega-3's

What It Does.

1. Reduces the risk of cardiovascular disease.

2. Can help fight auto-immune diseases.

3. Can improve mental disorders.

4. May help prevent cancer.

5. Can reduce a fatty liver

4. Reduces the risk of blood clots because omega-3 fatty acids help prevent blood platelets from clumping together.

5. Keeps the lining of the arteries smooth and free of damage and keeps plaque from forming in the arteries.

6. Slows down the rate triglycerides form in the liver. High levels of triglycerides increase the rate of heart disease.

7. Reduces inflammation in the body.


Food Source. Mackerel, Salmon, Sardines, Anchovies, Flaxseed, Chia seed, Walnuts, Soybean and Blueberries, among others.



02 - Vitamin K2

What It Does.

1. Helps better absorption of calcium in the body which in turn promotes healthier bone density

2. Prevents hard deposits from forming in the walls of the arteries

3. May reduce the risk of cancer

4. May decrease the risk of coronary heart disease

5. Can normalise blood glucose levels


Food Source. Cheese, Chicken, Butter, Egg Yolk, Natto, Beef Liver and Saurkraut, among others



03 - Vitamin D3

Unlike other vitamins, it doesn't occur naturally in food but can be made in the body.


What It Does.

1. Strengthens bones and muscles

2. Boosts immunity

3. Improves mood

4. Reduces inflammation

5. Improves heart function


Food Source. SUNLIGHT, Rainbow Trout, Sockeye Salmon, Eggs, Beef Liver, to name a few.



04 - Vitamin C

Vitamin C serves as a powerful antioxidant in the body.


What It Does.

1. Boosts immunity

2. Enhances wound healing

3. Helps the body absorb iron

4. Helps reduce inflammation

5. Benefits cardiovascular health


Food Source. Kiwi, Broccoli, Spinach, Lemon, Oranges, Strawberries, Kale, Chilli Peppers and Brussels Sprout to name a few.


05 - COQ10

CoQ10 mainly helps the cells produce energy. COQ10 is found in almost every cell in the body and helps cells produce energy and reduce oxidative damage and stress on organs of the body. Levels of CoQ10 decrease as we age.


What It Does.

1. May help improve fertility

2. May improve heart health

3. Has antioxidant benefits to the body

4. May help prevent cancer

5. Could help with diabetes

6. Slows down aging in skin


Food Source. Broccoli, Soybeans, Fatty Fish, Chicken, Beef, Pistachios, Peanuts and Sesame Seeds to name a few.



06 - Vitamin B12

Vitamin B12 is needed to form red blood cells and our DNA. It also plays a major role in our brain and nerve cell functions.


What It Does

1. Supports bone health and prevents osteoporosis

2. Protects the eyes from macular degeneration

3. May improve overall mood and symptoms of depression

4. May improve memory and reduce memory loss

5. Can improve energy levels

6. May reduce the risk of heart disease

7. Supports healthy hair, skin and nails


Food Source. Meat, Fish, Dairy Products, Nutritional Yeast, Spinach, Mushrooms, Beetroot and Banana to name a few



07 - Probiotics

Probiotics are good bacteria that help keep your body healthy and working well.


What It Does.

1. Helps balance friendly bacteria in your digestive system

2. Helps prevent and treat diarrhoea

3. Can help improve some mental health conditions

4. Certain strains can be beneficial for heart health

5. Certain strains may reduce the severity of allergies and eczema

6. May help boost immunity

7. Certain strains may help in reducing digestive issues


Food Source. Yoghurt, Kimchi, Pickles, Kefir, Miso and Tempeh to name a few.



08 - Magnesium

What It Does

1. Helps boost exercise performance

2. May help with depression

3. Supports healthy blood sugar levels

4. Promotes heart health

5. Helps reduce inflammation

6. May help prevent migraines

7. May help in improving PMS symptoms

8. Helps support better sleep and reduce anxiety symptoms


Food Source. Spinach, Chia Seeds, Pumpkin Seeds, Peanut Butter, Avocados, Brown Rice, Salmon, and Edamame, among others.



09 - Curcumin

Curcumin is the main active component in turmeric. Curcumin is a potent antioxidant and has natural anti-inflammatory properties.


What It Does

1. Can help in increasing the body's ability to reduce inflammation

2. May help in improving memory and attention

3. Can lower the risk of heart disease

4. May help prevent cancer

5. May help treat symptoms of arthritis

6. May help in longevity and the delay in aging


Food Source. Turmeric!



10 - Collagen

30% of the protein in your body is made up of collagen, and it provides structure and strength to your skin, bones, tendons, cartilage and muscles.


What It Does

1. Improves skin elasticity

2. Helps lessen joint pain

3. Promotes gut health

4. May increase bone density


Food Source. Bone Broth, Chicken and Foods high in copper, proline, zinc, chlorophyll and sulfur, such as citrus fruits, berries, egg whites, leafy greens and garlic, to name some.



Supplements are by no means a substitute for a well-balanced, healthy diet, but if you live a busy lifestyle and are afraid that your food intake might not be giving you adequate nutrients and vitamins your body needs, then adding supplements could help in supplementing the essential vitamins, nutrients, and minerals that our body is lacking.


A word of advice - you might want to speak to your doctors first and get some bloodwork done to know exactly how your body is doing in order to get a clearer picture of what your body is lacking and in need of. And don't forget - exercise!!!


Let's celebrate, embrace and give our bodies the care it deserves as we go through our 40s, 50s and beyond!


 

References.

https://www.medicalnewstoday.com/articles/325059#health-benefits

https://my.clevelandclinic.org/health/articles/17290-omega-3-fatty-acids

https://www.verywellhealth.com/vitamin-d3-5082500

https://www.healthline.com/nutrition/coenzyme-q10#TOC_TITLE_HDR_11

https://www.healthline.com/nutrition/8-health-benefits-of-probiotics#TOC_TITLE_HDR_1

https://www.healthline.com/nutrition/vitamin-b12-benefits#TOC_TITLE_HDR_7

https://www.medicalnewstoday.com/articles/219822#deficiency-symptoms

https://www.hsph.harvard.edu/nutritionsource/vitamin-b12/#:~:text=Vitamin%20B12%20is%20needed%20to,in%20the%20foods%20we%20eat.

https://www.healthline.com/nutrition/top-10-evidence-based-health-benefits-of-turmeric#TOC_TITLE_HDR_3

https://my.clevelandclinic.org/health/articles/23089-collagen

https://www.everydayhealth.com/skin-beauty/potential-health-benefits-of-collagen-and-thing-it-cant-do/

https://www.healthline.com/nutrition/17-health-benefits-of-omega-3#TOC_TITLE_HDR_13