Vitamins and minerals for women after age 30

After 30 years, a lot of changes occur in the body of women, primarily hormonal. To support all vital organs, a woman after 30 years definitely needs vitamins. Those that a person needs to improve health number up to 20, and minerals - more than 20. Which ones to choose and how to take them correctly, and most importantly - why do women need vitamins?

Changes in the body after 30 years

Many women after 30 have already given birth to one or two children, have experienced hormonal changes in the body, which has already begun to deplete many of its functions. Because of this, a woman after 30 may experience weakness, rapid fatigue, migraines, especially if she works a lot.

Changes also occur on the external level. Nails may start to break, hair ends may split, skin becomes thinner and drier. This must be combated with vitamin and mineral complexes, including vitamin A. It significantly improves the condition of the skin.

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Causes of migraine

These may be changes in hormonal levels, deterioration of the reproductive system, and the thyroid gland. Therefore, checking the condition of the thyroid gland is the sacred duty of every woman after 30 years.

Migraines can also occur during the menstrual cycle – then painkillers are needed first, and then vitamins to improve well-being. Contraceptives can be the cause of migraines – then you need to change them to others or supplement vitamins for women.

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Anemia

It may be a consequence of a deficiency of B vitamins in the body. First of all, vitamin B6. Then the woman experiences increased irritability, fatigue, headaches, poor sleep. If all these signs are present, it is worth checking your blood for hemoglobin levels. If its level is low, iron supplements are needed.

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Thyroid gland

Disruptions in its functioning can lead to incorrect production of thyroid hormones T3 and T4. Thyroid dysfunction in women after 30 years of age occurs 10 times more often than in men of the same age. To make sure that everything is OK with the thyroid gland, undergo an ultrasound. If the thyroid gland is enlarged, the woman needs iodine supplements.

To determine the general condition of the body, a woman over 30 years of age must at least once a year check the functioning of the reproductive system (a gynecologist will help), undergo an ultrasound of the genitals and mammary glands, and also visit a mammologist.

Essential Vitamins for Women Over 30

Each age requires its own vitamins. Women over 30 have their own requirements, a multivitamin complex cannot do without some micronutrients.

1. Calcium and vitamin D must be taken together, because calcium is poorly absorbed by the small intestine without vitamin D. Calcium is needed for strong bones, nails and teeth, especially since a woman loses a lot of calcium after giving birth.
2. Vitamin K is needed to improve blood clotting – at this age it may not be as good as at 18 years old
3. Preparations with boron are needed to prevent bone fragility and weakening
4. Vitamins E and A also complement each other, it is better to take them together so that the skin and hair are healthier and look beautiful. If a woman smokes, then vitamin A should not be overdosed, since in large quantities it can cause the risk of cancerous tumors.
5. Vitamin C is needed to improve the immune system, increase the body's resistance to infections and colds. Vitamin C is great for absorbing iron, especially in cases of anemia. Vitamin C is needed in increased doses when a woman smokes - then it should be taken up to 200 mg per day.
6. Chromium will help a smoker if she has a carbohydrate metabolism disorder. It is good with a group of preparations of magnesium, zinc, selenium and silicon.
7. Zinc is well absorbed if you take vitamin A with it. Iron is also taken with zinc because these vitamins in combination fight poor memory, inattention, poor concentration, and low levels of information perception. This is especially useful for women who work with large amounts of information. Zinc is very useful when you need to improve the functioning of the reproductive system, nervous system, and metabolism of all types.
8. B vitamins in combination with copper, manganese, and selenium will help cope with nervous exhaustion and strengthen the nervous system.
9. Phosphorus in combination with calcium will help restore cells and build new ones – they promote these processes. These micronutrients are especially good after 35 years, when a woman experiences changes at the muscle and bone level, the body's reserves are depleted, memory deteriorates, attention is scattered, and rapid fatigue appears. Phosphorus and calcium will help restore the body's condition.

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What is an antioxidant complex?

Antioxidants – vitamins that fight the aging process and wear and tear of cells – include vitamin A, vitamin C, B vitamins, potassium, calcium, selenium and zinc. Selenium is taken in combination with vitamin E for a better effect. Oxidants are especially important for women who drive a car, because they are under stress and in less than ideal environmental conditions (cars still have the ability to produce harmful exhaust fumes). Antioxidants also increase resistance to colds and infections.

What interferes with the absorption of vitamins?

If you take vitamin complexes, try to reduce your coffee consumption to a minimum. Coffee washes calcium out of the body, and in quantities of more than 300 ml per day it can completely reduce the effect of taking B vitamins, zinc and potassium.

If a woman takes antibiotics, the effect of B vitamins, magnesium, and iron may be reduced to zero. When taking antibiotics, you should consult a doctor, perhaps you need increased doses of vitamins at this time.

If a woman over 30 uses sleeping pills, they can neutralize the effect of calcium. Sleeping pills also tend to impair the absorption of vitamins A, E, D, B12.

Alcohol consumption prevents vitamins from being absorbed. Alcohol has a particularly detrimental effect on B vitamins, vitamin A, washes calcium and potassium out of the body, and prevents iron, zinc, and magnesium from being absorbed.

Vitamins and calories

When taking vitamins, you must not forget about your diet, because vitamins from the pharmacy and their natural products must act in combination - then there will be an effect from taking them. In order not to gain excess weight, you must not go beyond the calorie norm depending on how much work a woman puts into work.

If a woman works in an office, 2000 kilocalories will be enough, and if her work is associated with frequent travel, business trips, sports, physical labor, the daily norm will reach 2700 kilocalories. Meals should be fractional, up to 5 times a day, and vitamins should be taken 2 to 3 times a day.

Vitamins are especially necessary for those women whose menu is not rich and who grab a quick snack on the go at fast food establishments or in a cafe.

To better absorb vitamins for women, drink up to 2 liters of water per day (purified), and if you have kidney disease - at least up to 1 liter per day. This way, nutrients - vitamins and minerals - will be better absorbed by the body.

Vitamins for women that improve the functioning of the reproductive system

If a woman plans to become pregnant after 30, she needs to support the functioning of the reproductive system. The functions of the genitals at this age fade, and the production of sex hormones is significantly reduced. Therefore, for full conception and bearing, a woman needs vitamins.

Folic acid

It is also vitamin B9, it helps the body's cells to function and develop fully. If a woman experiences a vitamin B9 deficiency during pregnancy, this can affect the baby's health. The child may grow up with developmental defects. For the mother, a lack of folic acid during pregnancy can result in blood clotting disorders and disorders of internal organs, anemia.

The daily dose of vitamin B9 for a woman over 30 is 400 mg, and if the woman is pregnant, the dose is much higher - up to 600 mg. If the mother is breastfeeding, then the need for folic acid is also higher than the norm - 500 mg. Since B9 is a water-soluble vitamin, it does not accumulate in the body, and the excess is excreted. Therefore, folic acid reserves need to be accumulated every day.

If you take folic acid from food, the best source is chickpeas - 100 g of chickpeas contain 560 mg of folic acid

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Vitamin E

In other words – tocopherol. Tocopherol in Greek means “birth of children”. This micronutrient helps to synthesize collagen fibers, which form the basis of muscles, give them elasticity. Vitamin E in the diet helps to fight free radicals, that is, slows down the aging process, protects skin, nails and hair from aging processes.

When a woman's body lacks vitamin E, it is much more difficult for her to conceive and, most importantly, to bear a child. In addition, a deficiency of tocopherol can lead to a decrease in sexual desire.

Vitamin E is fat-soluble, so it tends to accumulate in the liver. This means that an overdose of tocopherol is unacceptable.

Vitamin E can be obtained from foods such as eggs, vegetable oil, liver, milk, cheese, and meat.

Tocopherol is needed at 10 IU per day, but after a woman becomes pregnant, much more tocopherol is needed – up to 15 IU.

Vitamin A

It is good for skin, hair and nails. But if you overdose on vitamin A during pregnancy, it will have a negative effect on the fetus - the child may be born with deformations - physiological and brain disorders. The daily norm of retinol for a non-pregnant woman after 30 years is 3000 IU, and when she becomes pregnant - more than 3300 IU.

Vitamin B1

B vitamins are very good for improving blood formation, and vitamin B1 is no exception. B1 (thiamine) is great for fighting stress, which is why it is called anti-neurotic.

If there is a lack of vitamin B1, nerve cells become deformed, a woman becomes susceptible to depressive states, her attentiveness, memory, and concentration deteriorate, poor sleep and general weakness are possible.

Vitamin B2

Vitamin B2 (riboflavin) helps restore the condition of the skin, hair, and nails; it is especially necessary if a woman is prescribed dermatotherapy.

Vitamin B6

In other words, pyridoxine. If there is a lack of vitamin B6 (pyridoxine), hair may start to fall out, and nails may split, the nail plate may change color and shape, become softer and more brittle. A woman needs up to 1.5 mg of pyridoxine per day, and if the woman is expecting a child, up to 2.2 mg.

How to understand which vitamins women need most?

• If the face is pale, there is a lack of folic acid, iron, and vitamin B12.
• If your skin has a bluish color and your hair turns gray early, there is a lack of copper.
• If a woman has acne, there is a lack of vitamin E, A, B, selenium, and zinc.
• If a woman has small white spots on her eyelids (lipomas), then she lacks tocopherol (vitamin E). In this case, you need to eat less fatty foods, restore fat metabolism.
• With enlarged pores - not enough vitamin P, lack of sunlight. This makes the skin oily, pale, shiny.
• Early wrinkles - deficiency of vitamin A, zinc and vitamin B
• If a woman has small blood vessels on her skin, there is a lack of iron, copper and vitamin C. Alcohol overdose.
• If a woman has peeling skin on her face and hands, it may be due to a lack of vitamin A.

Take vitamins for women as recommended by your doctor to correctly calculate their dosages and ratios.

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