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One used to confidently eschew dietary pills. Doctors frequently claimed that if you maintain a healthy diet, you would simply be wasting money down the drain. Studies indicated that individuals who took multivitamins didn’t extend their lifespan, and certain even experiencing a slightly higher risk of death. Yet now that I’m firmly past youth, the use of supplements has slowly crept up to several a day: Vitamin D3 (by health guidelines), magnesium (for sleep, easing muscles, brain function and anxiety; I’m fairly sure it helps), hericium erinaceus (to support memory; unsure whether it works), Vitamin B7 (to strengthen hair; likewise uncertain) and I’m considering including more if I can afford them. Am I really being fooled? Do women really need to start taking pills as they hit midlife?

Reasons That Older Females Might Need Additional Nutrients

"There are plenty of causes why we might need extra nutrients as we age," explains an expert female wellness dietitian. "It isn't drastic, as if all of a sudden we require a drip," she states. "However as we age, the body doesn’t function as well, and there are certain vitamins such as vitamin B12 and dietary calcium that we begin to absorb far less effectively as we get older."

Hormonal changes are another valid reason to use supplements, she says, because waning estrogen "affects numerous parts of the body, whether that’s bone density, metabolic rate, cardiovascular disease risk or muscle mass, and there are various nutrients which can help reduce all of those disease risks." However: "There’s no blanket recommendation. You’re entering the menopausal transition; you’re going to be deficient in all these things."

I'd say to menopausal women: choose dairy, or maybe a fermented dairy such as kefir, or a enriched plant-based milk

Prior to considering any supplements, it’s best to have a cold, hard assessment of dietary patterns. "Many maintain poor eating habits, especially in midlife, where we are the sandwich generation and time is limited and we don’t consistently prioritize our health," says the expert. Cultural standards regarding weight and nutrition often promote drastic measures, such as ditching meals for a trendy vegetable drink, or cutting out milk products. "Sometimes popular diets result in leading to you don’t have a balanced diet."

A further basic factor to address, says an expert nutritionist, involves consuming an sufficient amount of protein: "About 1.6g per kilogram of ideal body weight a day, spaced throughout the day." (Ideal body weight referring to the weight would weigh with a body mass index of 18 and 25.) Should you be highly active, as much as 2 grams per kg is beneficial, she adds, "alongside resistance training, two to three times a week, for skeletal strength and muscle mass preservation."

Getting enough fiber is fundamental as well, she says, "because should you care for digestive health, it can aid nearly all bodily function, from immunity to mood." This will also assist the beneficial gut microbes digest and produce more vitamins – a natural nutrient producer, if you will.

Ways to Spot Deficiencies

Our bodies typically signal if they’re not getting what they need. "In my view we lose the habit of listening to the body. Many are overwhelmed," says the dietitian. "It’s noticing shifts in health, like if you’ve got tiredness, muscle weakness or thinning hair, which could indicate various micronutrient deficiencies."

Looking at daily habits, medications and eating routines may also offer insights. "If you’re vegan, you might need a supplement with vitamin B12," says the nutritionist. "Or if taking a proton pump inhibitor or metformin, they can impair nutrient uptake." Many to inadvertently lower calcium intake by switching to natural plant-based milks. "These are not fortified with calcium and dietary iodine," notes the dietitian. "This mineral is essential for bone health. Iodine levels are essential for thyroid function. So I would advise women in midlife: opt for dairy, or maybe a cultured dairy like kefir, or go for a enriched milk alternative."

Females can bleed heavier bleeding during perimenopause, which could cause iron deficiency. Another question the dietitian suggests is whether you have digestive health issues, "like coeliac disease or any condition that impacts absorption of nutrients."

Significant shortages can usually be verified through blood work. "See a nutrition expert, a physician, get some lab tests done to check for clear evidence," advises the specialist.

What Dietary Aids Are Effective?

"The most common nutrient a woman may require is vitamin D, which is crucial to bone health, immunity, muscle health and including hormonal balance," says the dietitian. Common guidance involves take it in autumn and winter, but if you have more pigmented skin, wear high SPF or are covered up when you go out, consider supplementing all year, says the specialist. "A lot of individuals, especially if the BMI is above 30, are deficient. Look to consume a minimum of 10mcg (400IU) of Vitamin D3 (cholecalciferol works better compared to ergocalciferol) – a supermarket own-brand is sufficient!"

The dietitian has had a surge in inquiries regarding magnesium recently. "It's been commonly utilized in the past for easing muscles, if you get cramps. Muscle health plays a role in nerve signaling, so it’s involved in our nervous system. It’s important for that, brain health, and helps with rest and anxiety."

The issue I often see involves individuals start all these pills simultaneously

The nutritionist bought a product personally – a mix of three types commonly sold in combination. Sounds like a simple choice, although the specialist notes you might avoid it with a diet rich in whole grains along with nuts, avocados and black beans. "I often say: assess your starting point?" asks the expert. "Where are we at regarding habits? And can you make these changes and see if it makes a change? Should you wish to test it, do so, but are you going to monitor how you feel?"

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