Like other life stages, increased amounts of specific nutrients are needed for older women to protect against age-related diseases. Older adults also tend to have smaller appetites and decreased nutrient absorption, further warranting supplementation.
Nutrients to look for in a multivitamin for women over age 50:
- Calcium. Calcium absorption declines as we age, and it also becomes harder to build and maintain strong bones. This is why calcium needs increase by 200 mg per day for a total of 1,200 mg per day for women over age 50.
- Vitamin D. Vitamin D is essential for bone and immune health. While aging doesn't affect vitamin D absorption, older adults typically have low vitamin D levels, as they spend most of their time indoors and have decreased intake of foods high in vitamin D due to decreased appetites and decreased variety of foods in their diets. Postmenopausal women should get 600 IU of vitamin D per day.
- Vitamin B. Vitamin B absorption also decreases with age, so older adults need a minimum of 2.4 mcg per day.
- Vitamin E. This is an antioxidant that helps with skin conditions that can occur with aging, such as adult acne, eczema, and rosacea. Adult women need a minimum of 15 mg per day.
- Vitamin A. Vitamin A and vitamin E work together to improve skin health. Vitamin A also supports eye health and can help prevent and treat many eye diseases. Adult women need at least 700 mcg of retinol activity equivalents per day.
- Zinc. This mineral supports strong immune function, which is essential since older adults may be more prone to illness from weakened immune systems. Zinc also supports skin health. Adult women need at least 8 mg per day.
Dietitians always opt for encouraging that people get their nutrients from food and nature, if possible. However, as we age, that can become increasingly difficult. Talk to your doctor and Dietitian to find out if you really need a supplement, and what you should look for for your age and gender.