Our bodies change drastically after the age of 40, so it’s a time when we need to make smarter, more strategic choices to protect our health. You may already be taking a women’s multivitamin or a dietary supplement to get vitamins like vitamin D, vitamin B (also called folic acid), vitamin E, and others. Over the past few years, I’ve tried EVERYTHING to feel like myself during menopause and have found some things that work…and a lot that hasn’t!
I’m sharing 3 of the supplements that I’ve found to be the most helpful. Please note, I am not a doctor and everyone’s bodies are SO different. Talk to your doctor before taking anything. If you missed any of my menopause videos, I’ve linked them all below…
#1 | Omega-3
You have probably heard how important omega-3 fatty acids are for maintaining your overall health. Not only do omega-3 fats improve heart and brain function, but they have also been proven to reduce inflammation in the body. There are a lot of Omega 3 tablets, gummies, and liquid forms out there so ask your doctor which is best for you.
While omega-3 fatty acids are not technically a vitamin, it is a very important supplement for many women over 40. This is because omega-3 fatty acid supplements can help counteract some of the most damaging effects of aging. As we age, our risk of heart disease and cognitive decline increases drastically. Research has shown that a diet rich in omega-3s can help reduce blood pressure and LDL cholesterol levels, both of which will help reduce your risk of heart disease. We are all guilty of focusing on the cosmetic impact of aging, but the truth is maintaining good health is critical for your happiness! Omega-3 fatty acids also play an important role in maintaining brain health, which means it is well worth ensuring you are getting enough in your diet. Many of you shared with us that it is also helping with your hot flashes.
Though you can add omega-3 rich foods, such as fish, walnuts, flaxseeds, and leafy vegetables to your diet, taking a daily omega-3 supplement is a good way to make sure you get enough every day. Omega-3 supplements are available in liquid form, which you can easily add to smoothies, or in more convenient capsules. Always consult with your doctor, but Omega-3 is a pretty safe supplement to add to your diet.
#2 | Magnesium
Magnesium is an essential mineral that our bodies need for over 300 necessary functions. Unfortunately, magnesium deficiencies are extremely common in women over 40. In fact, magnesium deficiency is one of the leading nutrient deficiencies in adults across all age categories and genders. Magnesium deficiencies have been linked to heart disease, diabetes, inflammation, muscle loss, and even diabetes. For women, in particular, a magnesium deficiency can cause, or worsen, insomnia, cramping, mood swings, and even headaches. Given that these are all common challenges for women in their 40s, it makes sense that maintaining healthy magnesium levels should be a top priority. Many of you suggested Magnesium helps A TON with sleep issues during menopause!
There are plenty of foods you can add to your diet that are rich in magnesium. Leafy greens, such as spinach and chard are a good place to start, but you can also add avocados, figs, bananas, pumpkin seeds, and yes, dark chocolate (YAY!!). If you can’t add enough magnesium to your diet, consider supplements! I love the CALM gummies. I take them before bed. It’s a little sugar burst and it helps me sleep SO soundly.
#3 | Vitamin B12
By the time you reach 40, you should be keeping an eye on vitamin B12 levels. Not only is it essential for normal blood and brain function, but it has also been proven to help reduce fatigue, which many women in the 40+ age range struggle with.
Vitamin B12 is available in a variety of meat and animal products; however, as we age, it becomes more difficult for our bodies to absorb enough of it from food sources. If you have reduced the amount of fish, eggs, meat, and dairy you consume, it can become even more important that you supplement with vitamin B12. One of the clearest signs of a vitamin B12 deficiency is consistent fatigue. If you feel like you cannot properly wake up, even after a good sleep, it could be a sign that you are not getting enough B12 in your diet. A supplement will help make sure you are getting enough, even if your diet is high in B12 rich foods.
What are some of the supplements you take for menopause? I shared most of the supplements readers have shared in the video below but please let me know in the comments if I missed anything!
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