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Vitamins for Women Over 40 and 50
We are at a certain age where our bodies are changing. Which vitamins do we need for women over 40 and 50? This comprehensive study includes FDA and Dr. Ozs vitamin recommendations.
Why both? The FDA updates its vitamin and mineral recommendations every six plus years, so we decided to include Dr. Ozs more current vitamin list. Additionally, Dr. Oz offers age appropriate vitamin lists.
Dr. Ozs Vitamin List Age 40 through 50+
A - More than 1,250 IU twice a day is too much (unless you have eye condition, wet macular degeneration)
Diet-Delivered note: We couldnt find a supplement with less than 5000 IU, that the FDA suggests. 5000 IU is still well below the 10,000 considered the upper limit for adult safety.
Biotin - 150 mcg twice a day
B12 - 400 mcg twice a day (25 mcg)
C - 400 mg twice a day or 50 mg twice a day if you take statin drug such as: Zocor, VYTORIN, Lipitor, Pravachol, Crestor.
D3 - Make sure you get the D3; 500 IU twice a day.
E - 200 IU twice a day (400 IU of mixed tocopherols is the form Dr. Oz favors.) Reduce this to 50 IU twice daily if you take a statin drug.
F (folate) - 200 mcg twice a day (folic acid or folate, or folicin; sometimes listed as vitamin B9)
Niacin - At least 15 mg twice a day; check w/Dr. if taking statin. Pantothenic acid 150 mg twice a day Riboflavin - 12.5 mg twice a day Thiamin - 12.5 mg twice a day
Dr. Ozs Woman Age 40 50+ Mineral List
Calcium - 600 mg three times a day in divided doses Magnesium - 200 mg twice a day 300 mg for women over 50 Selenium - 100 mcg twice a day Zinc - 7.5 mg twice a day Potassium - Four fruit servings plus a normal diet.
Additional Vitamin-like substances you should get once a day.
Lycopene - Ten Tbsps of tomato sauce a week (400 mcg) Lutein - A leafy green vegetable a day (40 mcg) Quericin - Hefty portions of onion, garlic, celery, or lemon juice daily. Cinnamon - 1 half teaspoon a day Red Pepper - As much as you want early in day. Suppresses appetite. Tumeric - As much as you want, but at least ½ t. of strong mustard, or a curry dish a day Omega 3 - 1 gm of distilled fish oil or 6 walnuts, preferable 25 to 30 minutes before lunch and dinner; Or 600 mg of DHA supplement (from algae), Or 2 ounces of fatty fish a day.
Other choices you might want to consider - Coenzyme Q10 - 200 mg a day if on a statin, hypertensive or diabetic Aspirin - 162 mg a day w/ 2 glasses warm water. Check with doctor. Coffee or Green tea - 2 or more cups of each
FDA Vitamin and Mineral Daily Recommendations
Vitamin A - International Unit (IU) 5000 Vitamin C - milligrams (mg) 60 Calcium - (mg) 1000 Iron - (mg) 18 Vitamin D - (IU) 400 Vitamin E - (IU) 30 Vitamin K - micrograms (mcg) 80 Thiamin - (mg) 1.5 Riboflavin - (mg) 1.7 Niacin - (mg) 20 Vitamin B6 - (mg) 2.0 Vitamin B12 - (mcg) 6.0 Biotin - (mcg) 300 Pantothenic acid - (mg) 10 Folate - (mcg) 400 = 0.4 mg/ 400 from food, 200 supplements
Cool thing to note, most supplement labels will tell how much their ingredients have in relation to the FDAs recommendation.
Example: The FDA suggests 60mg of Calcium and the supplement has 90mg, their label will say FDA 150%, to let you know youre getting 150% of the FDA requirement with their product.
