LET’S GET TO THE SUPPLEMENT OF THE MATTER!

Hello Golden Divas!

I hope you ladies are doing well this Sprinter. The weather has a lot of us in a state of confusion, but we do know God is in control and if He likes to give us another season so be it. So hang in there Spring will come without the snow in due time Ladies!

This journey of aging can be as confusing as the weather we have been experiencing lately.  I know popping pills may not be your thing, you never thought about taking supplements when you were young, but now I think it’s worth giving it a second thought.

You see as we age our bodies will need more nutrients to help us to stay fabulous on the other side of 50.  After all, this is a time where we supposed to be living our lives like it’s GOLDEN and certain vitamins will help us to do just that! 

Seven supplements are imperative in helping us live a better life! 

Vitamin D

While excellent sources of vitamin D include egg yolks, fatty fish, and fortified foods like milk, less than 10 percent of women over the age of 50 get the recommended amount through food according to Michael F. Holick, MD, Ph.D. The benefits of getting enough vitamin D, however, include reducing your risk of developing colon, breast, and esophageal cancers by 30 to 50 percent. It is recommended for people 50 to 70 years old to get ten mcg daily (400 IU) daily, and those over 70 should get 15 mcg daily (600 IU).

Calcium

With age comes the breaking down of bone tissue faster than it can be built, which makes this mineral vital for maintaining the normal functioning of muscles and nerves. The National Osteoporosis Foundation says that more than two million broken bones occur in the U.S. due to osteoporosis, and for women, this is greater than that of heart attack, stroke, and breast cancer combined. While you can get your calcium from yogurt, cheese, almonds, tofu, and green leafy vegetables, a dose of up to 500 mg twice a day may also be necessary.

Magnesium

As you age, your body is less capable of absorbing magnesium from food, making magnesium deficiency more common in older adults than younger ones, according to the National Health and Nutrition Examination. Taking a multivitamin with up to 350 mg can significantly lower your risk of developing type 2 diabetes, and even reduce your blood pressure.

B Vitamins

Though study findings are mixed, some research has found that B6, B12, and folate can lower your risk of developing heart disease and suffering from a stroke. Furthermore, between 10 and 20 percent of older Americans are incapable of absorbing B12 from food because the acid in your stomach diminishes. A multivitamin of 400 mcg of folic acid, 1.5 mg of B6 and 2.4 mcg of B12 is a healthful combo.

Collagen

One of the main building blocks of the body, collagen makes up about 30 percent of your total body protein and 75 percent of your skin. While your body naturally produces it, the production begins to decline as you age. Collagen supports skin elasticity while keeping it supple and firm. It also makes your nails healthy and shiny. By the age of 50, a woman may have lost up to half of the collagen in her skin, but taking collagen supplements can slow down and prevent the loss of further collagen. There are two forms of collagen supplements: hydrolyzed collagen and undenatured type II collagen. The recommended supplement intake of the former is 10g a day, while the latter is 40mg a day.

Omega 3s

Getting enough omega-3s is essential in preventing irregular heartbeats, plaque buildup in the arteries, inflammation, and high blood sugar. Good food sources are flaxseed oil, salmon, walnuts, and edamame. Omega-3s protect aging women against osteoporosis, rheumatoid arthritis, and cancer. The recommended dose is 1,000 mg of EPA and DHA omega-3s per day.

Herbal Anti-Inflammatory

Aging is a progressive degenerative process that is closely connected with inflammation. And though the cause and effect are not completely clear, it is often thought that redox stress, mitochondrial damage, immunosenescence, endocrinosenescence, epigenetic modifications, and age-related diseases all highly contribute to this inflammation. There are some excellent anti-inflammatory herbs to take advantage of, however, including 400 to 600 mg of turmeric extracts three times per day, 500 to 1,000 mg of ginger capsules twice a day with food, and two capsules of boswellin twice a day.

Golden Divas let’s get some of these vitamins in your medicine cabinet!!!

I’m presently taking Nature’s Way ALIVE! Women’s 50+ and Nature Made Omega-3 pills. I still have to find a good collagen, magnesium, and calcium supplement that won’t constipate.

Any suggestions Golden Divas? Do Share!