Vitamins for women over 40: so that skin, hair, nails and mood are excellent

Calcium

After 40 years, the woman’s need for some nutrients changes, for example, the need for iron decreases. Vitamins for women over 40 are needed to help maintain the stability of hormonal balance, which will change as the body goes through perimenopause. Vitamins after 40 are also needed to prevent age-related diseases.

Let’s start with calcium. It is known that the peaks of the body’s need for this element fall on the 20th and 30th years. But even after 40, you don’t have to relax, since this is exactly the age after which the risks of developing osteoporosis increase. The mass of calcium is too large to be produced as part of a multivitamin, so it must be consumed separately – from food. Calcium is rich in milk, fortified cereals, tofu, canned fish and green leafy vegetables.

Vitamins D and E

One of the most important vitamins that a woman’s body needs after 40 is vitamin D. Like calcium, it maintains healthy bones and helps prevent osteoporosis. In addition, it plays a large role in the prevention of certain types of cancer, especially breast, ovarian and colon. Vitamin D also helps prevent multiple sclerosis. The daily intake of this vitamin for the female body is about 200 to 400 IU. Vitamin can enter the body both through vitamin supplements and through food sources, for example, fortified milk or fish – salmon, mackerel and tuna. Vitamin D is also synthesized by the body under the influence of the sun, so some doctors especially recommend that women after 40 take sun baths. This is especially important for those who live in regions with a northern climate.

At the top of the list of essential vitamins for women over 40 is also vitamin E. It plays a role in the prevention of heart disease and stroke, and also helps prevent the onset of senile dementia. Sources of vitamin E in foods are nut butters and nuts, including peanuts and sunflower seeds.