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5 Supplements To Consider In Midlife

Updated: Jan 9

Women’s Health Kuel Thought Leader: Lisa King

As we get older, most people want to enjoy good health as we age.

As a pharmacist of 35 years, I am all about disease prevention. A healthy lifestyle that includes movement, rest, and a diet rich in healthy choices is optimal in midlife to truly look and feel our best.

Looking At Supplements Can Be Overwhelming:

In midlife, we may also be wondering if certain supplements can give our health a bit of a boost. Supplements are manufactured products that can provide nutrients. Looking at supplements can be overwhelming, and they are certainly not a total substitute for a healthy lifestyle. However, certain supplements are important as part of a wellness plan for ageless living.

1. A Probiotic:

Probiotics are important for boosting mood, energy, and cognition. A decrease in estrogen in menopause often does not allow us to truly feel like ourselves including the symptoms listed here. Improving gut health can be very beneficial at this time.

Improving gut health through eating fiber-rich foods such as fruits, vegetables, oats, and beans can also help benefit bowel transit time. Be sure to drink water when increasing fiber in your diet to help the fiber pass through your GI tract. Eating foods rich in probiotics such as sauerkraut, kimchee, and yogurt as well as taking a probiotic can help with reducing bloating, improving digestion and increasing bowel movements.

A heavy bowel may also exacerbate symptoms of overactive bladder which can affect many women in midlife. For more information on gut health see my Kuel Life blog post What Every Midlife Woman Should Know About Constipation While Traveling.

2. Vitamin D:

Vitamin D is important for improved cellular function and preventing disease states such as rheumatoid arthritis and cardiac disease. Along with calcium, Vitamin D is helpful for strong bones and osteoporosis prevention.

Even in sunny states; many women can be lacking in Vitamin D also known as the sunshine vitamin. You can obtain Vitamin D not only through the sun but also through eggs, oats, salmon, and mushrooms. Be sure to ask your doctor to evaluate your Vitamin D levels.

Studies also indicate that women with a weak pelvic floor that can lead to an overactive bladder are often deficient in Vitamin D. One other reason for Vitamin D supplementation in midlife.

My Favorite Supplements In Midlife:

3. Magnesium:

Magnesium regulates cellular function as well and is important for maintaining blood sugar and blood pressure levels too. Magnesium is also helpful for relaxation and many women will use magnesium topically as a lotion or in an Epsom salt bath before bedtime.

Restful sleep is often difficult in midlife due to symptoms of menopause such as hot flashes and night sweats. Magnesium can be a helpful addition to an evening routine for upgrading sleep which is so important for improved cognition to metabolism.

4. Omega 3 Fatty Acids:

The Omega 3 Fatty Acids are one of my favorite supplements to reduce the risk of inflammation that can lead to chronic disease. Omega 3’s are often on the list of recommended supplements for longevity.

They are critical for everything from brain health to improved skin quality. A recommended way of eating to improve longevity is a Mediterranean-style diet filled with healthy fats such as salmon, nuts, seeds, avocados, and olive oil. This style of eating has many health benefits and is very high in Omega 3’s.

5. Collagen:

Collagen can be depleted as we grow older. Supplementing with collagen can help improve health from the inside to the outside of the body. Collagen can help improve the quality of skin and hair. It can also help with joint comfort and reduce joint stiffness. Collagen can also improve pelvic floor strength, once again helping with symptoms of overactive bladder that are often frequent in midlife. Foods high in collagen, like bone broth, meat, fish, and eggs can be added to any wellness plan.

Supplements In Midlife:

While there are numerous supplements on the market it is important to check with your doctor before starting any supplement plan to prevent side effects. One example is an increased risk of bleeding with high doses of Omega 3 Fatty Acids which would not be appropriate for those on a blood thinner.

Look for a reputable brand of supplements that includes the USP Verified label that indicates the product contains the ingredients listed on the label in the declared potency and amount.

Consider adding the supplements listed above as part of a healthy lifestyle in midlife and beyond.

Please note: This is not intended to be a substitute for professional medical advice and should not be relied on as health or personal advice. Always seek the guidance of your doctor or other qualified health professional with any questions you may have regarding your health or a medical condition.

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