Heavy socializing can also start taking more of a toll at this age. “Alcohol, in particular, stimulates chronic inflammation and saps nutrients from the body. To offset some of the negative effects, take a daily multivitamin and multi-mineral supplement—vitamins C, E, and selenium act as antioxidants to protect our cells from damage,” explains Dr Ruxton. Gut health can also suffer as a result of a party lifestyle. “Dysbiota—the name for an unbalanced gut microbiota—can influence stress levels and mood, as well as digestive comfort. Aim to feed those friendly gut bugs with plenty of fiber-rich foods, such as beans, nuts, seeds, and whole grains, or consider taking a probiotic supplement.”
Another consideration for some women during this life stage is the hormonal changes that come with perimenopause or even menopause. Again, vitamin B can play a role here, “especially B6 and folate, are important for women around the menstrual cycle, as well as in the lead up to the menopause”, says Dr Ruxton. “I would recommend experimenting with different supplements, including botanical supplements with red clover, magnesium, and B6, to see what helps you. Studies show that women who supplement with B complex report fewer mood swings and have less risk of depression. Magnesium is also a key nutrient for balancing mood.”
Stress and anxiety more generally can straddle all ages. Omega-3 again can help, or try ashwagandha, which comes in a variety of supplement forms. “It has been shown fairly robustly that it can help reduce feelings of stress, and some studies have shown it to actually reduce levels of the stress hormone and cortisol,” says Strauss.
In your 40s and 50s
A key factor for this age group is the natural decline of muscle mass. Increasing protein and strength training is absolutely key, but micronutrients such as vitamins B12, C, and D can also help. “People as they age will typically say ‘my metabolism is slowing down’—what they’re alluding to is the decrease in muscle mass and therefore a decrease in metabolic capacity,” explains Strauss. “There’s been research into how micronutrients known as polyphenols can promote fat burning and metabolic health, support recovery and reduce muscle soreness.”
This age group will also continue to see hormonal changes. According to Strauss, it’s at this life stage that individuals’ needs tend to vary more widely, due to fluctuations in levels of sex hormones as women’s menstrual cycles become more irregular, for example. “One thing that a lot of women report is developing food intolerances and aversions,” says Dr Strauss. “In terms of supplementing, I think maintaining gut health is really important, so eat a varied, colorful diet and include some probiotic foods like live yogurt, kefir, sauerkraut, or kombucha. There are also a number of probiotic and prebiotic supplements on the market.”
Over 50
Areas of focus at this life stage are bones, heart health, and cognitive function. “People aged over 50 tend to eat healthier diets but their bodies are absorbing less, particularly vitamin B12, calcium, and vitamin D. So, nutrient needs can be higher,” explains Dr Ruxton. “A good age-appropriate multivitamin with minerals can be a simple way to top up on nutrients in general. For specific supplements, look for those that target bone health, such as calcium, magnesium, and high-dose vitamin D to protect bone density and prevent fractures. For heart health, take omega-3s, B vitamins, and potassium, and for cognitive function; folic acid, vitamin B6, magnesium, and polyphenols.”
As we age, our cells naturally accrue damage through oxidative stress, which causes inflammation. “Omega-3 fats are helpful for joint discomfort and swelling as they are anti-inflammatory,” says Dr Ruxton, who also suggests trying joint health supplements such as glucosamine and chondroitin. Strauss adds curcumin and turmeric to the list of anti-inflammatory supplements, before stressing that “protein need increases even further in the 50-plus age group to avoid or minimize decline in muscle mass, and to be able to process our glucose in the same way as before”.
Sleep patterns can also be disturbed at this age. “People have more difficulty sleeping as they get older or certainly staying asleep—try a supplement of tryptophan (5-HT), which helps to maintain serotonin levels,” says Dr Ruxton, while Strauss concludes: “Tart cherry juice can help improve and promote sleep, as well as magnesium.”
