Are you still taking this common supplement? (you might not need to anymore)
If you’re over 50 like me, I recommend you check this list to make sure you’re not making these common supplement and nutritional mistakes (I was guilty, no shame!)
Best-selling author, Whole Earth & Sea expert and naturopathic doctor, Kate Rhéaume explains:
What are the most common mistakes we women 50+ are making with our nutrition?
Taking unnecessary iron: “The single most common mistake made by women in the 50 plus age range is taking an iron supplement when they don’t need one. Once the menstrual cycle stops the body has no way of shedding excess iron, which can build up. It's easy to assume taking iron will help boost flagging energy levels. However, there are lots of reasons that energy levels can be low. B vitamins are usually more effective energy and mood boosters than iron.”
Missing out on vitamin K2: “This little-known vitamin has big benefits for bone and heart health. It helps direct calcium to places we need it, such as bones and teeth. At the same time, vitamin K2 helps keep calcium out of arteries and other areas where it can build up to dangerous levels.”
Not having enough protein: “It can be more challenging to maintain lean muscle mass once estrogen levels being to decline. Getting adequate protein – along with exercise – is key to keeping muscles strong.”
Overdoing the calcium: “A major nutrition myth is that all women need a calcium supplement. In fact, calcium is abundant in most diets and added forms are rarely necessary.”
How can we fix these imbalances?
Check that iron!: “Have your iron levels tested at your annual checkup. Only take supplemental iron if anaemia is an issue.”
Ditch the calcium pill: “Unless you have been diagnosed with low bone density it is easy to get enough of this mineral from food and you don’t need a calcium pill.”
Maximize magnesium: “Load up on plenty of magnesium-rich food such as green leafy veg, nuts and seeds.”
Enjoy some Brie: “Certain cheeses, such as Brie, Gouda and Jarlsberg are rich sources of vitamin K2 and protein. Yes, cheese is a health food now!”
Remember protein: “Make an effort to plan meals and snacks around protein sources such as nuts, seeds, eggs, Greek yoghurt, poultry, meat or fish.”
What are the most common nutrients lacking in our 50s?
B vitamins: “As hormones fluctuate, mood and energy levels go along for the ride. B vitamins provide an overall stabilising, energising effect, and can even help with hormone levels directly. Our ability to metabolise B vitamins becomes less efficient with age, another reason that more Bs are recommended starting in our 50s”.
Antioxidants: “Accumulation of free radical damage throughout the body is a major factor in the ageing process. Antioxidants protect against this. A diet that provides a wide range of colourful fruit and veggie, plus herbs and spices will help. Try to squeeze in additional antioxidants wherever you can find them.”
Vitamin K2: “This fat-soluble vitamin works synergistically with vitamin D to keep bones strong and arteries clear, two health concerns that become especially important at this time. Since K2 was overlooked for so long, it is often still lacking in diet and supplements.”
Omega-3 essential fatty acids: “Inflammation is a culprit behind every health concern, from minor aches and pains to major conditions like heart disease. Anti-inflammatory omega-3s are critical nutrients for minimising excess inflammation.”
Magnesium: “This anti-stress mineral helps relax muscle cramps, regulate blood pressure, promote bowel regularity and improve sleep quality. Magnesium deficiency is common, and we use up more of it during times of stress.”
Dr. Kate Rhéaume, B.Sc., N.D. is the author of Vitamin K2 and the Calcium Paradox: How a Little Known Vitamin Could Save Your Life”.
NOTE: I’m not paid to endorse any of these products. I only recommend what I know really works.
