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I used to confidently eschew dietary pills. Doctors often claimed that if you eat a balanced diet, you’d only be flushing cash down the drain. Studies showed that individuals who took daily vitamins did not live longer, and certain actually experiencing a slightly higher risk of death. But now that I’m firmly past youth, the use of supplements has gradually increased to four daily: vitamin D (by health guidelines), magnesium (to aid rest, easing muscles, brain function and stress; I’m fairly certain it helps), lion’s mane mushroom (for cognition; unsure if it’s working), Vitamin B7 (for hair health; similarly uncertain) and I’m considering including more if budget allows. But am I a total sucker? Do women really need to start taking supplements as they hit middle age?

Reasons Why Older Females Might Require Supplements

"We have plenty of reasons why one may require extra nutrients with aging," explains an expert female wellness nutritionist. "It isn't drastic, as if suddenly we need a drip," she states. "But as we age, our body does not work as well, and we have certain vitamins such as vitamin B12 and dietary calcium which we begin to take in much less efficiently with age."

Hormonal changes are another valid reason to take supplements, she notes, since waning oestrogen "impacts numerous bodily systems, whether that’s our bone health, our metabolism, cardiovascular disease risk or muscle preservation, and there are various nutrients that will lower such disease risks." However: "There’s no blanket recommendation. Just because you're in the menopausal transition; you’re going to be lacking in all these things."

I would say to menopausal women: go for dairy products, or maybe a cultured dairy like yogurt drinks, or a enriched milk alternative

Before thinking about any supplements, it's wise to take a sober assessment of dietary patterns. "Many maintain poor dietary patterns, especially in midlife, where we are the busy generation and time is limited and we don’t consistently put ourselves first," says the dietitian. Social ideals around body size and nutrition often promote drastic measures, such as skipping meals for a trendy green smoothie, or eliminating dairy. "Sometimes popular diets result in leading to you don’t have a balanced diet."

Another fundamental consideration to address, says an expert nutritionist, involves consuming an adequate amount of dietary protein: "About 1.6g per kilogram of ideal body weight a day, spaced across meals." (Ideal body weight meaning the weight should be with a BMI of 18 and 25.) Should you be highly active, as much as 2g per kg is good, she adds, "combined with resistance training, 2-3 times a week, for skeletal strength and muscle mass preservation."

Getting adequate fibre is crucial as well, she says, "since if you care for digestive health, it will support nearly all body functions, from immunity to mood." It will also help the beneficial intestinal bacteria break down and generate additional vitamins – a natural nutrient producer, if you will.

How to Spot Nutrient Shortages

The body will usually tell us if they’re lacking essential nutrients. "In my view we lose the habit of paying attention to the body. We’re overwhelmed," says the dietitian. "It’s noticing when things change, such as if you’ve got fatigue, muscle weakness or hair loss, all of which may indicate various micronutrient deficiencies."

Looking at your lifestyle, medications and eating routines may also provide clues. "If you’re vegan, you might require a additional source of B12," says the expert. "Or if taking a proton pump inhibitor or diabetes medication, these can reduce absorption." Many to inadvertently lower calcium intake by opting for natural non-dairy milks. "Such products are often unenriched with calcium and dietary iodine," says the specialist. "Calcium is vital for bone health. Iodine levels are crucial for thyroid function. So I would advise women in midlife: opt for dairy products, or maybe a fermented dairy like fermented milk, or go for a enriched milk alternative."

Women can bleed more heavily in perimenopause, which could lead to iron deficiency. An additional point the dietitian suggests is whether one has gut problems, "like gluten intolerance or anything that impacts nutrient absorption."

Serious deficiencies are typically confirmed with a blood test. "See a dietitian, a doctor, get some lab tests done to look for clear proof," says the professional.

What Dietary Aids Are Effective?

"The most common nutrient a female may require is vitamin D, a vitamin crucial to skeletal strength, immunity, muscles and including hormonal balance," explains the expert. Common guidance is to using it in colder months, but if you have more pigmented skin, wear strong sunscreen or are covered up outdoors, think about supplementing year-round, suggests the specialist. "A lot of individuals, particularly if the BMI exceeds 30, are deficient. Aim to consume a at least 10mcg (400 International Units) of Vitamin D3 (cholecalciferol is more effective compared to ergocalciferol) – an affordable store brand is sufficient!"

The dietitian has had a surge in questions regarding magnesium recently. "It's been used a lot historically for easing muscles, for those experiencing cramps. Muscle health is important in nerve signaling, so it’s part of neurological health. It’s important for that, cognitive function, and aids in sleep and anxiety."

The issue commonly observed is people start multiple pills at the same time

The nutritionist bought a product personally – a mix of several forms commonly sold together. Sounds like a no-brainer, but the dietitian says you might not need it if you eat whole grains plus nuts, avocado and black beans. "My approach is: assess your starting point?" says the expert. "Where are we at regarding habits? Is it possible to adjust your diet and observe whether it makes any difference? If you want to test it, try it, but are you going to monitor your symptoms?"

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