We all know we need to “take our vitamins” like mom said. We also need to eat plenty of colorful fruits and vegetables to maintain a healthy, balanced diet. This information would be considered “common sense” to most. What is not common sense is which vitamins we should take, when in our lives we should take them and why our bodies need them at that particular age.
In our 40’s, many things may begin to change. Our children are getting older and more self-sufficient which allows us more time to do the things we desire. Maybe that means spending more time working on our physical fitness, picking up a hobby like painting or doing more traveling. Active lifestyles can require higher amounts of certain vitamins. Later into our 40’s, we may begin to experience menopause, which also calls for specific vitamins. Not to worry! We have done all of the research for you!
Calcium: Women are susceptible to osteoporosis and taking a calcium supplement has been known to combat the risk of obtaining this disease no matter what age you are. Calcium along with exercise can help keep your bones strong and healthy.
Take 500mg twice daily.
Magnesium: Magnesium, especially when taken along with calcium, can help to keep bones strong. Magnesium also helps to regulate blood pressure and heart rhythm.
Take 200mg twice daily.
Vitamin D: Vitamin D’s purpose is to ensure the proper levels of calcium and phosphorus in the blood to protect your bones. A vitamin D supplement is particularly important for those of us in northern regions and experience dark winters. Vitamin D comes from sun exposure and when you do not get an adequate amount of sun, you may begin to experience side effects such as depression (Seasonal Depression anyone?).
Take 500 IU twice daily
Niacin: Niacin has been known to treat high cholesterol and reduce the hardening of arteries. Diseases like heart disease may have never been a thought in your mind in your 20’s but can become a concern in your 40’s.
Take at least 15 mg daily, preferably more based on your doctor’s recommendation.
Omega 3 – Fish oil pill: Omega 3 fatty acids can benefit our bodies is many different ways. A daily does of Omega-3s can help your joints, heart, brain and vision. As we age, our joints may feel the brunt of years of running, jumping and weight bearing. An Omega-3 supplement can help to lubricate your joints and can also help with inflammation.
Take 1000mg capsule daily before or after a meal. Plus, 300 mg DHA twice daily.
Aspirin: As we get into out 40’s, it is time to start thinking about taking an aspirin regimen. Aspirin can protect against heart attacks and stroke by inhibiting blood clots. This is only something to consider after speaking with your doctor, as with all dietary supplementation.
Take 162mg daily with 2 glasses of warm water.