Yes, while I always say that it’s better to get your nutrients from food first sometimes supplements are necessary especially when we get older and our digestive system is not absorbing nutrients as it used to when we were younger.

Unfortunately there are just some nutrients that we simply don’t get enough of.  And they’re absolutely critical to optimal health and wellness.  Especially as we age.

Here I went through the supplements and boiled them down to three that can have the best effect for women over 45.

Supplement #1: Vitamin D

If you live in North America chances are you are low in vitamin D.  It’s the “sunshine vitamin” and we just aren’t able to hang out in shorts every day of the year.  Even if we did we’d wisely use a bit of sun protection too.

Vitamin D is very important for everyone but especially women over 45.  Want to know why?

It helps to protect our bones!

Vitamin D helps our body absorb and keep the calcium we get from our food and drinks.  And we all know that calcium is one of the main things our bones are made of.

Want to know something funny about vitamin D (but it’s true, I swear)?

People who get enough vitamin D tend to fall less frequently.  Especially as we get older.

Seriously!

Vitamin D can help your bones stay strong and help you fall less.  Good news and easy implementation!

Here’s what vitamin D I recommend for the best bioavailability (absorption): D3 & K2 Softgels – Organic Coconut Oil

CanPrev’s D3 & K2 provides a daily dose of vitamin D3 that is suspended in a medium chain triglyceride (MCT) coconut oil base for improved absorption, and with added natto-derived vitamin K2. Coconut oil is a natural and safe form of fatty acids that aids the absorption of a fat soluble nutrient, such as vitamin D, into the blood stream for fast and effective results. Vitamin D3 (cholecalciferol, from lanolin) is the preferred form of vitamin D. CanPrev’s D3 & K2 is encapsulated without any excipients or colouring.

LILIA’S PHARMACY – GET PROFESSIONAL GRADE SUPPLEMENTS TO YOUR DOOR

Supplement #2: Magnesium

Magnesium is an essential mineral needed for over 600 reactions (new research) in your body which means your body can’t produce it and you must get it from food or supplements.

Not getting enough magnesium can lead to many problems:

• Detoxification in the body
• Insomnia and mid-night waking
• Inflammation
• Fibromyalgia
• Osteoporosis
• Heart disease
• Muscle pain, cramps, and spasms from feet cramps to chest pain (due to spasms in your heart muscle), and even restless leg syndrome
• Chronic constipation
• Headaches and migraines
• Feeling constantly fatigued or weak
• Depression, anxiety, and edginess
• Craving chocolate (cacao is high in magnesium)
• Quick exhaustion during exercise
• Improves thyroid function
• Helps address estrogen dominance
• Lowers blood sugar levels
• Balances adrenaline and supports testosterone production
• Increases serotonin levels
• Increases the youth hormone, DHEA

As you can see the list is too long and yet, most of the people are depleted in magnesium.

Magnesium is found in so many healthy whole foods like beans, nuts, seeds and green leafy vegetables.  In fact, the magnesium element is central to a plant’s chlorophyll – it’s actually what causes green plants to be green!  And most of us just don’t get enough green plants into our bodies on a regular basis.

There’re different types of Magnesiums out there.

Which Form of Magnesium is Right for You?

Read the full article about Magnesium HERE, where I break down some of the most popular types of magnesium and their benefits. I also talk about the types of magnesium I do not recommend and why.

Supplement #3: Omega-3s

We’ve all heard that we need to get more omega-3 essential fatty acids, right?  They’re good for our hearts, brains, and help to reduce inflammation.

These are all good things when it comes to our health and wellness.

But not all of us are ready, willing, and able to eat fish three times per week.

While fish oil supplements contain the “brain healthy” fats called EPA and DHA, those two are not technically the “essential” fats.  The plant omega-3 known as ALA is essential and that is because our bodies can convert ALA into EPA and DHA when necessary.

Omega-3 supplements can be found in forms of flax oil, algae oil, fish oil, or even fish liver oil.

Pro Tip:  Fish liver oil (e.g. cod liver oil) also contains vitamin D so check your labels and add the amounts together to know how much vitamin D you’re actually getting.

Conclusion:

Three supplements to consider now that you’re 45 are: vitamin D, magnesium, and omega-3s.

Always read the supplement labels to see if there are warnings that would make them inappropriate for you.  And, of course if you have any medical conditions or take medications or other supplements it’s always a good idea to speak with your doctor before starting anything new. 

My Final Thoughts

I hope this article was very inspiring in getting you to replenish your vitamin D, magnesium and Omega-3 levels, preventing or reversing deadly diseases like hearth attacks, strokes, cancers, type 2 diabetes  and rebalancing your hormones. If you need my help with choosing the right supplements, contact me at lilia@ditchthediet.ca or order yourself, HERE. All supplements at Full Script are professional grade without any unnecessary fillers.