Introduction
From the age of 50, your body undergoes a series of natural changes that also affect your nutrient needs. Hormonal changes during menopause, a changed metabolism, and a decreasing absorption capacity in the digestive tract can cause certain vitamins and minerals to become particularly important during this phase of life.
As you age, your body may need more support to function optimally and maintain your long-term health. A balanced diet remains the foundation for well-being, but the required amounts of some nutrients change.
In this article, you will learn which vitamins and minerals are especially important for women over 50, why your body needs them more now, and how you can meet your needs through proper nutrition and, if necessary, Dietary supplements you can cover.
Vitamin D: The sunshine nutrient
Vitamin D holds a special position among vitamins because the body can produce it itself with the help of sunlight. However, this ability to produce it decreases with age – the skin of a 70-year-old person produces only about 30% of the amount of vitamin D produced by a 20-year-old.
Why it is especially important now:
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Bone metabolism: Vitamin D is essential for calcium absorption and could thus contribute to maintaining bone density – especially important in postmenopause when the risk of osteoporosis increases.
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Immune function: The sunshine vitamin could play an important role in a well-functioning immune system.
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Muscle function: An adequate vitamin D level may be associated with better muscle strength and fewer falls in old age.
Recommended daily dose:
The German Nutrition Society (DGE) recommends for adults aged 65 and over without endogenous synthesis, a daily intake of 20 µg (800 IU) vitamin D .
Natural sources:
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Fatty fish (salmon, mackerel, herring)
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Egg yolk
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Mushrooms (especially those exposed to sunlight)
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Fortified foods such as certain types of margarine
However, the most important source remains the body's own synthesis through sunlight. 15-30 minutes of sun exposure on the face, arms, and legs several times a week may be enough to cover a significant part of your needs – depending on skin type, season, and geographic location.
Did you know? The K2-D3 drops from Nutrador® offer a reliable source of vitamin D3 for your daily use.
Vitamin B12: Energy and nerve function
As you age, the body's ability to efficiently absorb vitamin B12 from food decreases. This is due to the reduced production of stomach acid and the so-called intrinsic factor, which is necessary for B12 absorption.
Why it is especially important now:
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Nerve health: B12 is essential for maintaining healthy nerve cells and the formation of the protective myelin sheath around nerves.
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Blood formation: It plays an important role in the formation of red blood cells and may help prevent energy deficiency and anemia.
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Cognitive functions: Sufficient B12 may contribute to maintaining mental performance.
Recommended daily dose:
The DGE recommends 4 µg of vitamin B12 daily for adults.
Natural sources:
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Meat, especially liver
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Fish and seafood
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Dairy products
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Eggs
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Fortified plant-based products (important for vegetarians or vegans)
Especially for people who follow a plant-based diet or take medications such as proton pump inhibitors or metformin, supplementation in consultation with medical professionals could be advisable. In addition, the Opti B-Complex Capsules from Nutrador® are well suited.
Calcium: More than just bone protection
Calcium metabolism changes significantly during and after menopause. Due to estrogen deficiency, calcium excretion increases while absorption decreases – a double challenge for bone health.
Why it is especially important now:
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Bone maintenance: Sufficient calcium could help slow down age-related bone loss.
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Muscle and nerve function: Calcium is important for muscle contraction and nerve signal transmission.
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Heart Health: It plays a role in regulating the heartbeat.
Recommended daily dose:
For women over 50, the DGE recommends 1,000 mg of calcium daily.
Natural sources:
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Dairy products (cheese, yogurt, milk)
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Green leafy vegetables (kale, broccoli)
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Almonds and sesame seeds
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Calcium-rich mineral waters
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Fortified plant-based drinks
Important: Calcium absorption depends on sufficient Vitamin D – another reason to pay attention to a good supply of the sunshine vitamin.
Magnesium: The Relaxation Mineral
Magnesium is involved in over 300 enzymatic reactions in the body and plays a central role in numerous metabolic processes. With increasing age, magnesium intake can decrease, while at the same time some medications can increase excretion.
Why it is especially important now:
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Muscle relaxation: Magnesium is important for muscle relaxation and could help with nighttime calf cramps.
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Heart rhythm: It plays an important role in normal heart function.
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Bone metabolism: Magnesium, alongside calcium and vitamin D, is an important building block for healthy bones.
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Stress resistance: The mineral could help regulate the nervous system.
Recommended daily dose:
The DGE recommends 300 mg magnesium daily for women aged 51 and over.
Natural sources:
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Whole grain products
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Legumes
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Nuts (especially cashew nuts and almonds)
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Green leafy vegetables
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Bananas
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Dark chocolate (with a high cocoa content)
A balanced ratio between calcium and magnesium is important for the optimal absorption and utilization of both minerals. If you want to increase your magnesium levels, suitable options are Opti Mag 7 capsules from Nutrador®.
Omega-3 fatty acids: For heart and brain
Omega-3 fatty acids belong to the polyunsaturated fatty acids and are essential for many body functions. The most important representatives are EPA (eicosapentaenoic acid), DHA (docosahexaenoic acid), and ALA (alpha-linolenic acid).
Why they are especially important now:
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Heart Health: Omega-3 fatty acids could have a positive effect on blood pressure and blood lipid levels.
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Brain function: DHA is an important component of brain cells and could help maintain cognitive functions.
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Anti-inflammatory: Omega-3 fatty acids potentially have anti-inflammatory properties.
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Joint health: They could help relieve joint complaints.
Recommended daily dose:
The DGE recommends 250 mg EPA and DHA daily for adults. An intake of 0.5% of daily energy intake is recommended for ALA.
Natural sources:
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Fatty sea fish (salmon, mackerel, herring) for EPA and DHA
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Flaxseeds, chia seeds, and walnuts for ALA
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Rapeseed oil and linseed oil
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Algae (as a plant-based source of DHA)
Nutrador® offers high-quality omega-3 products that can help you meet your needs if you eat little fish or prefer a vegan diet.
Vitamin K2: The underestimated helper
While vitamin K1 is mainly important for blood clotting, vitamin K2 (menaquinone) is increasingly the focus of research – especially in connection with bone health.
Why it is especially important now:
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Calcium distribution: K2 activates the protein osteocalcin, which could incorporate calcium into the bones, and the protein matrix Gla protein, which could inhibit calcium deposits in blood vessels.
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Teamwork with vitamin D: K2 and D3 work synergistically together for bone health.
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Vascular protection: K2 could help maintain the elasticity of blood vessels.
Recommended daily dose:
For total vitamin K, the DGE recommends 65 μg daily for women. A specific value for K2 has not yet been established.
Natural sources:
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Fermented foods like natto (fermented soybeans)
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Certain types of cheese (especially long-aged)
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Butter and egg yolk from pasture-raised animals
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Fermented vegetables like sauerkraut
For people taking blood-thinning medications (vitamin K antagonists), a consistent intake is important. If supplementation is planned, consultation with the treating medical professionals is essential.
You can find vitamins K2 and D3 in K2-D3 drops from Nutrador® for targeted nutritional supplementation.
Vitamin E: Antioxidant protection
Vitamin E is a powerful antioxidant that can protect our cells from oxidative stress and free radicals. It is not a single vitamin but a group of eight fat-soluble compounds – tocopherols and tocotrienols.
Why it is especially important now:
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Cell protection: Vitamin E could help protect cell membranes from oxidative damage.
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Skin health: It could contribute to maintaining skin moisture and elasticity.
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Immune support: Vitamin E plays a role in various immune functions.
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Vascular health: It could support the health of blood vessels.
Recommended daily dose:
The DGE recommends for women aged 51 and over 12 mg of Vitamin E (alpha-tocopherol equivalent) daily.
Natural sources:
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Vegetable oils (especially wheat germ oil, sunflower oil, olive oil)
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Nuts and seeds (especially almonds, hazelnuts, sunflower seeds)
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Avocados
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Green leafy vegetables
You can find Vitamin E in Opti Immun® capsules from Nutrador®.
Vitamin C: Immune booster and more
Although Vitamin C is one of the best-known vitamins, its importance is often underestimated, especially in old age. With increasing age, the requirement could rise, while at the same time absorption may be impaired by various factors such as medication intake or a more monotonous diet.
Why it is especially important now:
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Immune support: Vitamin C could contribute to the normal function of the immune system.
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collagen production: It is essential for the formation of collagen, which is important for healthy skin, bones, and blood vessels.
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Antioxidant protection: As an antioxidant, it could counteract oxidative stress.
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Iron intake: Vitamin C improves the absorption of iron from plant sources.
Recommended daily dose:
The DGE recommends for adults 95-110 mg vitamin C daily. For smokers, an additional 35 mg is recommended.
Natural sources:
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Citrus fruits
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Berries (especially acerola and sea buckthorn)
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Peppers (especially red)
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Brassica vegetables (broccoli, kale, Brussels sprouts)
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Kiwi
Vitamin C is sensitive to heat and light. Gentle preparation with short cooking times can help preserve the vitamin C content in foods. Alternatively, you can supplement your diet with vitamin C from Opti Immun® capsules from Nutrador® supplement.
Zinc: For immune system and skin
Zinc is involved in numerous metabolic processes and is important for the function of over 300 enzymes. With age, zinc supply can become suboptimal for various reasons – whether due to changed diet, reduced absorption, or increased demand.
Why it is especially important now:
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Immune function: Zinc is essential for the normal function of the immune system.
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Skin health: It plays an important role in wound healing and skin regeneration.
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Hormonal balance: Zinc is involved in the production and metabolism of various hormones.
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Sensory functions: It may help maintain taste and smell.
Recommended daily dose:
The DGE recommends 7 mg of zinc daily for women.
Natural sources:
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oysters and seafood
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beef and poultry
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Legumes
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Whole grain products
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pumpkin seeds and other seeds
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hard cheese
The bioavailability of zinc from plant sources is lower than from animal foods because phytates can inhibit absorption. Soaking, sprouting, and fermenting legumes and grains can reduce phytate levels and improve zinc absorption. If you want to supplement your diet with zinc, you can find it in Zinc gluconate capsules from Nutrador®.
Dietary supplements: Useful or unnecessary?
The question of whether dietary supplements are useful in the second half of life cannot be answered generally. It depends on various individual factors.
When might a supplement be useful:
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With proven deficiency: When blood tests confirm a nutrient deficiency.
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With increased need: Due to certain life circumstances or illnesses.
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With impaired absorption: Due to diseases of the digestive tract or medications.
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With special diets: For example, with a vegan diet (B12) or very calorie-conscious diet.
What to consider when choosing:
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Quality: Pay attention to high-quality products from trusted manufacturers like Nutrador®.
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Bioavailability: The form of the nutrient affects how well it can be absorbed by the body.
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Dosage: More is not always better – stick to the recommended dosages.
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Interactions: Some supplements can interact with medications.
The Nutrador® promise:
Nutrador® stands for high-quality supplements specifically tailored to the needs in different life phases. With scientifically based formulations and high-quality ingredients, these products could be a meaningful addition to a balanced diet.
However, before taking supplements, you should always consult with medical professionals, especially if you are taking medications or have illnesses.
Conclusion: Balance is key
After 50, your body's nutrient needs change, but the basic principle remains the same: a balanced, nutrient-rich diet is the best foundation for your health. Here are the most important takeaways:
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Variety is key: Rely on a colorful mix of fresh vegetables, fruits, whole grains, healthy fats, and high-quality protein sources.
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Individual approach: Your personal health situation, eating habits, and lifestyle determine your specific nutrient needs.
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Regular checks: Have important blood values such as vitamin D, B12, iron, and thyroid levels regularly checked by medical professionals.
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Targeted supplementation: If necessary, high-quality supplements like those from Nutrador® can be a meaningful support – after consulting with medical professionals.
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Holistic approach: Don't forget that alongside nutrition, regular exercise, sufficient sleep, and stress management are important pillars of your health.
Consider this phase of life as an opportunity to reconnect with your body and its needs. With the right knowledge, you can actively contribute to making the second half of your life characterized by vitality and well-being.
Legal notice regarding health-related claims:
Our information is for general informational purposes only and does not replace medical advice. Dietary supplements do not replace a balanced diet and a healthy lifestyle. Health-related claims about dietary supplements must comply with the Health Claims Regulation (EC) No. 1924/2006 and be approved by the European Food Safety Authority (EFSA). If you have health complaints or questions, please consult a doctor.
Conclusion
Legal notice regarding health-related claims:
Our information is for general informational purposes only and does not replace medical advice. Dietary supplements do not replace a balanced diet and a healthy lifestyle. Health-related claims about dietary supplements must comply with the Health Claims Regulation (EC) No. 1924/2006 and be approved by the European Food Safety Authority (EFSA). If you have health complaints or questions, please consult a doctor.
