What supplements for women over 40?

Although age is just a number, certain physiological changes associated with the number of years lived are inevitable. However, there are ways to make life easier and improve its quality even when the first signs of ageing, such as a decrease in sex hormone production, are observed. Thanks to numerous scientific studies, for example on the menopause, we know which nutrients women need more of during this period, as well as which substances can help alleviate the symptoms of the menopause.

1. Protein, calcium and vitamin D3
2. Magnesium, melatonin and cannabinoids
3. Ground flaxseed, red clover and soy

Protein, calcium and vitamin D3

Osteoporosis is a health problem that is often mentioned in the context of the effects of menopause. As a rule, the decade between the ages of 40 and 50 is a period of declining oestrogen levels in the body. Although this hormone is mainly associated with reproductive functions, it also affects the balance between bone formation and bone resorption. It is estimated that almost half of postmenopausal women may be at risk of fractures related to bone loss.

In addition to regular physical activity to inhibit bone breakdown, it is recommended to ensure adequate nutrition. Particular attention should be paid to an adequate supply of protein, calcium and vitamin D3. Each of these elements plays an active role in shaping bone mineral density, so it is worth taking care of them even before the symptoms associated with menopause appear.

Magnesium, melatonin and cannabinoids

Magnesium works closely with calcium and vitamin D3 in bone formation. Unfortunately, its metabolism is also dependent to some extent on oestrogen, which can begin to decline rapidly after the age of 40. In addition to its role in shaping bone mineral density, magnesium has another important effect. Thanks to its ability to modulate the nervous system, it influences sleep quality and symptoms of depression and migraine, which is particularly important in the case of mood swings associated with hormonal disorders.

Compounds such as melatonin and cannabinoids may also play similar roles in regulating quality of life after menopause. However, more extensive research is needed to definitively determine their therapeutic value in the context of specific side effects of menopause.

Ground flaxseed, red clover and soy

Another important group of supplements that women over 40 can take are preparations containing plant extracts. Among others, flax, red clover and soy contain phytoestrogens, which in concentrated form can affect some symptoms associated with the onset of menopause. Compounds called phytoestrogens mimic the action of real oestrogens, whose levels decline with age. They can help regulate menopausal symptoms, including hot flushes. However, they should not be introduced into the diet suddenly and in large doses.

The use of these and other supplements mentioned above in women with chronic diseases who are undergoing various therapies, including hormone therapy, requires consultation with a specialist.