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If you’ve already joined the 40+ club, you may have noticed that your confidence is higher, your eyebrows have (hopefully) grown back after excessive plucking in the 90s, and your instincts are probably sharper than that. never. But (of course there’s a but), getting into your 40s comes with some downsides, particularly when it comes to your health. You may notice that your bones creak a little more than usual and you may have a harder time falling asleep at night. And for women, perimenopause has begun or is just around the corner, bringing with it a host of effects like an increased risk of heart disease and osteoporosis. But do not worry. The natural effects of aging won’t limit your lifestyle in your 40s, especially if you consider taking a few supplements that are better equipped to address the health issues that are common after 40.
In addition to including physical activity in your lifestyle, eating a balanced diet rich in fruits, vegetables, seeds, nuts and lean proteins, and managing stress, some supplements may be worth exploring once you’ve officially become » over the hill» to help you live your healthiest life. We asked a few dietitians for their top picks, and here are the options they deemed the best supplements to take after 40.
DHA and EPA are omega-3 fatty acids found primarily in marine sources such as oily fish. These nutrients «are important for maintaining healthy triglycerides and blood pressure,» she says Elana Natker, R.Dregistered dietitian and nutrition communication consultant at Sage Leaf Communications, making them prime candidates for top supplements after 40.
He adds that «they also help keep your brain sharp and your eyes in tip-top shape, especially when you adjust to low-light conditions.»
«If you don’t like fish or don’t eat enough fatty fish (think SMASH: salmon, mackerel, anchovies, sardines, and herring), then definitely take an omega-3 supplement, like fish oil pills. There are vegetarians.» The DHA and EPA that come from marine microalgae are great if you’re a vegetarian or really hate any fishy flavor or taste,” explains Natker.
For those who follow a vegan lifestyle or avoid supplements derived from fish or shellfish, rl Nutrition harnesses the power of seaweed grown on a high-tech Icelandic vertical farm to produce their vegan-friendly DHA. Each serving provides a whopping 335 mg of DHA and 15 g of EPA. And for those okay with fish-derived DHA, FullWell Fish Oil provides marine-derived DHA and omega 3 EPA sourced from the highest quality fish oil and is third-party tested for heavy metals, dioxins, and polychlorinated biphenyls ( PCBs).
If perimenopause has set in, adding Siberian rhubarb root to your regimen may offer some benefits. Some data shows that taking Siberian rhubarb extract may result in a reduction in hot flashes and other common symptoms associated with menopause and perimenopause. And another study published in Menopause showed that 60% of those taking Siberian rhubarb extract experienced an improvement in symptoms of depressed mood. Finally, there is evidence to suggest that Siberian rhubarb is effective in reducing anxiety in perimenopausal women.
Life Extension Menopause 731 is made with a clinically studied extract of Siberian rhubarb root to address many common menopausal discomforts, including hot flashes, night sweats, irritability and mood swings. For those looking for a soy-free, hormone-free solution during the menopausal transition, this supplement may be a good option.
“Bone health is an important consideration for women in their 40s as they head into their perimenopausal (and late postmenopausal) years,” Sarah Anzlovar, RD, explains an intuitive food dietitian for moms. «Vitamin D is an essential nutrient for bone density, and many women don’t get enough» through diet or sun exposure (since our bodies can make vitamin D by allowing our skin to be exposed to the sun). “Vitamin D has also been linked to reduced risk of cardiovascular disease, another important consideration for middle-aged women,” Anzlovar adds.
Nordic Naturals Vitamin D3 is a high quality option at a reasonable price.
«Iron deficiency with or without anemia is common for women in the perimenopause period, and is often overlooked,» Anzlovar said, adding that this could be because menstrual cycles can be heavier and longer during this period. stage of life. «Even if you don’t have signs of iron deficiency anemia, it’s worth checking your iron levels to make sure your iron and ferritin (the storage form of iron) levels aren’t low,» Anzlovar advised.
Of the different forms in which supplemental iron is provided, iron bisglycinate tends to be associated with fewer gastrointestinal side effects. Thorne Iron Bisglycinate provides 25 milligrams of iron in the bisglycinate form, which is over 100% of the Daily Value (DV).
«Those creaky knees and joint pains we tend to feel as we get older? It’s probably due to inflammation that creeps in from overuse and just general aging,» Natker explains. Thankfully, she explained that taking supplements like glucosamine can help after 40.
Natker shared that glucosamine is a sugar found in the fluid around joints and inside bones that helps repair cartilage. «Our bodies make glucosamine, but as we age, we tend to make less of it. That’s why glucosamine is a popular supplement for joint health,» she explains.
Glucosamine in supplement form comes from the hard outer shells of shellfish, but it can also be produced synthetically, which is a better choice for people with shellfish allergies.
CVS makes aglucosamine tablets containing chondroitin, which may also help with joint health. CVS requires all vitamins and supplements supplied to be third party tested to ensure they contain the listed dietary ingredients.
If you’re a woman and you’re still menstruating (and ovulating), getting pregnant may be a possibility, even if you’re mentally «done» with the baby phase. The Center for Disease Control recommends that every woman who could become pregnant gets 400 micrograms (400 mcg) of folic acid every day to reduce the risk of birth defects. Since nearly 5 percent of women of reproductive age have an unintended pregnancy each year, it’s wise to prepare your body for any possibility of carrying a baby until you’re officially in menopause.
Whole Foods 365 Brand Women’s Multivitamin provides adequate amounts of folic acid, along with several other key nutrients that benefit women over the age of 40. Note that once your periods stop, an iron-free multi may be more appropriate.
Creatine monohydrate may be considered a muscle building support supplement in some circles. But «evidence continues to emerge supporting the use of creatine to support other forms of exercise, muscle maintenance with aging, mental health, and antioxidant functions in the brain to support cognition.»Kelly Jones, MS, RD, CSSD, performance dietician, actions. “Because bone and muscle loss for women can be greatest during perimenopause, supplementation before, during, and after this time, along with incorporating a strength-training routine, can reduce loss and thus support greater independence. and functionality in the older years,” he adds.
NOW Foods Creatine Monohydrate is a high-quality option free from additives or preservatives. It is also vegan, non-GMO and gluten-free product.
Berberine may provide a wide range of metabolic health benefits, including the potential to support heart health and healthy blood sugars. This alkaloid that occurs naturally in plants has been a popular herb in traditional herbal medicine. And once you’re over 40, including this supplement in your regimen can help you get your body’s health in check naturally.
Enzymedica’s Berberine Phytosome offers 9.6 times better absorption than standard berberine extracts, according to the manufacturer. It comes as a small, easy-to-swallow capsule, making it incredibly simple to take. It is free from gluten, milk, casein, soy, egg, artificial colors, flavors or GMOs.
Astaxanthin is a naturally occurring carotenoid that can be found in shrimp, salmon, and other marine foods that are naturally pink in color. This unique compound may play a positive role in free radical protection, immune health, and even reducing the development of wrinkles.
NOW Nutrition Astaxanthin, Extra Strength provides 10 milligrams of astaxanthin per pill, fueling the body with this key carotenoid.
Yes, there is some data to suggest that collagen supplementation can help support skin health and reduce the signs of skin aging, but this supplement can do more than just boost your beauty.
Collagen peptides can increase organic matter in bone, ultimately supporting bone health. Data published in Journal of Clinical Densitometry showed that adding collagen peptides to a supplementation routine that includes calcium and vitamin D can improve measures of bone health to a greater extent than taking calcium and vitamin D alone. Because women can lose up to 20% of their bone density within 5-7 years after menopause, it is highly recommended to increase bone density before the menopausal transition begins.
Life Extension Gummy Science, Youthful Collagen (Cherry Vanilla) is a sugar-free collagen supplement that combines bioactive collagen with skin-hydrating hyaluronic acid to help reduce the appearance of wrinkles. Bonuses? One serving of these gummies provides 3 grams of fiber to help support gut health.
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