By cynthia biggleswade

09 November 2007 14:33

Which supplements are particularly good for women over 50?

What is this?

 

Yours Expert Answer

By Yours Diet Expert

We have compiled a list of the supplements, which have been found to be beneficial to women over 50. We have outlined where they are found naturally and why you may benefit from a supplement… 
Recommended Daily Amount (RDA)

Calcium (RDA 880mg)
Found in dairy products, sardines and broccoli are needed for strong bones and teeth.
Calcium is good for preventing osteoporosis in older post-menopausal women. Take with Vitamin D.

Fish oils (No RDA, but 200mg a day is the standard dosage)
Fish liver oils, such as cod liver oil, area rich source of vitamin A and D and also contain omega 3 fatty acids; EPA and DHA. Known to be good for preventing heart disease and maintaining healthy joints. Fish oils may also help improve cognitive function.

Zinc (15mg a day is the upper safe limit for long term use and 500mg for short term use)
Found in red meat, liver, shellfish, egg yolks, dairy products, wholegrain cereals and pulses.
Zinc is helpful for the immune system and is particularly good for the over 55s because it helps your skin look younger.

Co-enzyme Q10 (No RDA)
Broccoli, dark green leafy vegetables, shellfish mackerel and brown rice are rich sources.
This is a substance needed it to convert energy from food into a form that can be used by your body. It also works as an anti-oxidant and prevents cell damage.
Co-enzyme Q10 is particularly beneficial if you're suffering from fatigue or low energy, especially after a period of stress or illness.

Selenium (no RDA but the upper safe limit is 200mg for longterm use)
Found in wheat grain, meat, eggs, offal, shellfish and Brazil nuts.
Selenium helps protect cells from damage, boosts the immune system, has a role in cancer prevention and is a component in many enzymes. It has been shown to reduce the risk of developing prostate and other cancers.

Magnesium (RDA 300mg)
Whole grains, nuts, legumes, dark green leafy vegetables and shellfish.
Used in over 300 enzyme-related processes in the body, involving energy production, nerve function, muscle relaxation and bone and tooth formation. It also works with calcium and potassium to control insulin production and regulate heart rhythm and blood clotting. If you eat too much processed food or suffer from muscle spasms, irritability and nervousness, magnesium could be beneficial.