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One once would confidently eschew dietary pills. Medical professionals often claimed that if you eat a balanced diet, you would only be wasting money down the drain. Studies showed that people who took multivitamins didn’t live longer, and certain even facing a slightly higher mortality risk. But now that I am firmly post youth, my use of supplements has gradually crept up to four daily: Vitamin D3 (by health guidelines), magnesium (to aid rest, easing muscles, brain function and anxiety; I’m pretty sure it’s helping), lion’s mane mushroom (to support memory; unsure whether it works), Vitamin B7 (to strengthen hair; likewise uncertain) and I am considering adding more if I can afford them. But am I being fooled? Do women really need to start taking pills as they reach midlife?

Factors Why Older Women May Need Supplements

"We have many causes that we might need supplements with aging," explains a specialist female wellness nutritionist. "It’s not drastic, as if suddenly we need a drip," she states. "However as we age, the body does not function as well, and we have certain vitamins such as vitamin B12 and dietary calcium that we begin to take in far less efficiently as we get older."

Hormonal changes are another justifiable cause to use supplements, she says, since declining oestrogen "impacts so many parts of the body, including our bone health, our metabolism, cardiovascular disease risk or muscle mass, and we have multiple vitamins which can lower all of those health risks." However: "There’s no universal recommendation. You’re entering the menopausal transition; it doesn't mean you'll be lacking in every nutrient."

I'd say to menopausal women: choose dairy products, or maybe a fermented dairy such as kefir, or a fortified milk alternative

Before considering dietary pills, it’s best to have a sober assessment of eating habits. "Many maintain poor eating habits, particularly in middle age, where we are the busy generation and our time is not our own and we do not always prioritize our health," notes the expert. Social ideals regarding body size and diet often promote drastic measures, like ditching meals for a trendy vegetable drink, or cutting out milk products. "At times popular diets result in meaning a lack of a well-rounded nutrition."

A further fundamental factor to address, says an expert nutritionist, involves consuming an sufficient quantity of dietary protein: "Approximately 1.6g per kilo of ideal body weight a day, distributed across meals." (Ideal body weight referring to the weight should be with a body mass index of 18 and 25.) Should you be really active, up to 2g per kilogram is good, she says, "alongside resistance training, 2-3 weekly, for bone health and maintaining muscle."

Obtaining adequate fiber is crucial as well, she explains, "since if you care for your gut, it will aid nearly all bodily function, from immunity to mood." It will also assist the beneficial gut microbes digest and generate additional nutrients – an in-house supplement factory, if you will.

How to Identify Deficiencies

Our bodies will usually tell us if they’re not getting essential nutrients. "I think we lose the skill of paying attention to our body. Many are overwhelmed," says the expert. "It involves noticing when things change, such as if you’ve got tiredness, muscle weakness or hair loss, all of which may reflect any number of vitamin shortages."

Looking at daily habits, medications and dietary patterns may also offer insights. "If you’re vegan, one may need a supplement of vitamin B12," says the nutritionist. "Alternatively, if you’re on a proton pump inhibitor or metformin, these can impair nutrient uptake." It’s easy to inadvertently lower dietary calcium by switching to natural non-dairy milks. "Such products are not fortified with calcium and dietary iodine," notes the specialist. "Calcium is essential for bone health. Iodine are essential for thyroid function. So I would advise women in midlife: opt for dairy, or perhaps a fermented dairy like kefir, or choose a enriched milk alternative."

Females can bleed heavier bleeding during perimenopause, which could lead to low iron. An additional point the expert would ask is whether you have gut problems, "such as coeliac disease or any condition that impacts absorption of nutrients."

Significant shortages can usually be verified with a blood test. "See a dietitian, a doctor, get some blood tests done to check for black-and-white evidence," says the specialist.

Which Dietary Aids Work?

"The primary supplement a woman would need is Vitamin D, a vitamin essential to bone health, immune function, muscles and including hormonal balance," explains the expert. General advice involves using it in colder months, but if you have darker skin, wear high SPF or wear covering clothing outdoors, consider supplementing all year, suggests the nutritionist. "Many individuals, particularly if the BMI is above 30, have low levels. Look to consume a minimum of 10mcg (400IU) of Vitamin D3 (cholecalciferol is more effective compared to ergocalciferol) – an affordable store brand will do!"

The dietitian notes a surge in inquiries about magnesium recently. "It's been used a lot historically for easing muscles, if you get cramps. Muscle function is important in nerve signaling, so it’s part of neurological health. It’s important for this, brain health, and helps with sleep and anxiety."

The issue commonly observed involves individuals start all these supplements at the same time

The expert bought a product for herself – a mix of several forms often marketed together. Seems like a no-brainer, but the dietitian says one may not need it with a diet rich in a wholegrain diet plus nuts, avocados and black beans. "I often say: assess your starting point?" asks the professional. "What is your current regarding habits? Is it possible to make these changes and see if they make a change? Should you wish to try it, try it, but are you going to track your symptoms?"

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