The 2 essential vitamins for women over 50

Every age has its own needs. The body needs some at 30, others at 40 and others at 50.

This also applies to vitamins, minerals and trace elements.

Our bodies don't work the same way at 40+ as they did when we were 20. We are very likely to start gaining weight and the pre-menopausal period is on the way.

Women are made by nature to be more aware of their body's needs. But every age has its own requirements, which are largely determined by the hormonal changes that take place in the female body.

In order for a woman to cope with the needs of her role, she must be healthy and strong. She should eat right, exercise and sleep well.

Adequate intake of vitamins is essential to ensure optimal health and proper functioning of the body.

Depending on the age and the needs of the body at each stage of life, the vitamins are different each time and should be the main focus of our diet.

For women over 50, the two most valuable vitamins, as we read in Prevention, are B12 and D.

Over time, the first concern for the female body is bone health, which is ensured by adequate calcium intake. In order for this valuable ingredient to be absorbed, however, it is necessary to have sufficient calcium in the body. presence of vitamin D.

The sources of vitamin D in the diet are fish and fortified dairy products, as well as cereals. However, your body cannot easily absorb vitamin D from food. The sun is the best source of the vitamin, especially for all of us living in Greece. 20-30 minutes of exposure a day is enough.

As for vitamin B12, it should be on your radar the moment you hit 50. It is essential for normal blood and brain function. And while children and younger adults are likely to get the B12 they need from food - it's found in meat and animal products such as chicken, fish, dairy products and eggs - B12 is less and less absorbed as we get older.

So, after the age of 50, the B12 deficiency is more likely, and indeed symptoms such as lack of concentration, memory lapses and reduced stamina that accompany it are often overlooked, as they are considered a natural consequence of ageing.

Just after 40 and before you turn 50 it is good to start taking B12 through a supplement. Vitamin B12 is found exclusively in products of animal origin, such as egg, beef, various cheeses, milk, salmon, tuna and oysters.