"Studies showed that people who popped multivitamins didn't live any longer, with some even dying a little younger a 4% higher mortality risk according to one just last year. But now I'm unequivocally post youth, my supplement intake has crept up to four a day: vitamin D (by NHS decree), magnesium (for sleep, muscle relaxing, brain and stress; pretty sure it's helping), lion's"
"But as we age, our body doesn't work as well, and there are some nutrients, such as vitamin B12 and calcium, that we start to absorb much less efficiently as we get older. Hormonal changes are another valid reason to take supplements, she says, because waning oestrogen impacts so many parts of the body, whether that's our bone health, our metabolism, cardiovascular disease risk or muscle mass, and there are various nutrients that will help reduce all of those disease risks."
"That said: There's no blanket. You're entering perimenopause; you're going to be deficient in all these things. I would say to menopausal women: go for dairy, or maybe a fermented dairy like kefir, or a fortified milk alternative Before considering any supplements, it's best to take a cold, hard look at eating habits. We might have poor dietary patterns, especially in middle age, where we're that sandwich generation and our time is not our own and we don't always put ourselves first, says Pettitt."
A personal shift from avoiding supplements to daily use of vitamin D, magnesium, lion's mane and biotin is described alongside study findings that multivitamins do not extend lifespan and may slightly increase mortality risk. Aging reduces absorption of key nutrients such as vitamin B12 and calcium. Declining oestrogen affects bone health, metabolism, cardiovascular risk and muscle mass, creating potential roles for specific nutrients. Dietary assessment and prioritizing nutrient-dense foods like dairy, fermented dairy or fortified alternatives are recommended before adding supplements, since middle-aged dietary patterns can be poor due to life demands.
Read at www.theguardian.com
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