woman in her 50's taking pills

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.

Our 50’s can be an exciting and fun time in our lives. Though, they can also be scary. Experiencing empty nest syndrome, menopause and changing bodies are all things we can experience during this decade in our lives. These vitamin recommendations can make this busy time in our lives a little simpler.

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 that live 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

vitamin d

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.

Pantothenic Acid: Also know as vitamin B5, pantothenic acid is known to convert carbohydrates into energy more efficiently. Therefore, this supplement is a good fit for anyone who may be feeling a lack of energy.

Take 150mg twice daily.


Selenium: Selenium is important due to its antioxidant properties that aid in protecting cells from damage. For this reason, it plays a role in cancer prevention.

Take 100 mcg twice daily.


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. An Omega-3 supplement can fight wrinkles and improve brain function!

Take 1000mg capsule daily before or after a meal.  Plus, 300 mg DHA twice daily. (Photo Credit)


Coenzyme Q10: Coenzyme Q10 is said to help the body in recovery, especially from exercise. This is important as the older we get the more difficult it is for the body to repair itself after physical exertion. It may also help to prevent periodontal disease.

Take 200 mg daily if on a statin, are diabetic or are over 62.


Aspirin: In our 50’s we should definitely be aware of our heart health. 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.