Top 5 Supplement Recommendations for Women Over 40

As a nutritionist and an Anti-Aging Health doctor, one of the most frequent questions I get is “What supplements should I take?” So here’s a list of my top 5 recommended daily supplements for women over 40.

These are the minimum recommendations to maintain optimum health in this day and age. There are others that are helpful in particular conditions, but those are best covered in one-to-one consultation to tailor supplements according to the person’s conditions. If you are taking prescription or non-prescription medications, I recommend consulting a health care provider that is knowledgeable about your condition and nutritional supplements.

My Top 5 Supplements for Women Over 40

1. Multi-vitamin/multi-mineral combination
2. Fish oil with 2000 mg DHA and 3000 mg EPA
3. Vitamin D3 in the cholecalciferol form, 4000 IU
4. Hydrochloric acid – Important: take at the beginning of your meal
5. Combination capsule(s) of Indole 3-Carbinol, Chrysin, Isoflavones and Resveratrol

Notes:

1. A multi-vitamin/multi-mineral combination is necessary in this day and age due to the depletion of nutrients from poor farming practices.
2. Fish oil contains the foundational essential omega 3 fatty acids DHA and EPA.
3. Vitamin D3 should be between 40 ng/ml and 80 ng/ml. To attain this level in the blood, most people must supplement with an additional 4000 to 5000 IU of vitamin D3.
4. The cause of most cases of indigestion, heartburn and Gastroesophageal Reflux Disease (GERD) is the decrease in hydrochloric acid (HCL) the stomach produces as we age. Not only are the symptoms uncomfortable, the result is harmful. With decreased HCL, B-vitamins and proteins are not digested and absorbed well, causing decreased energy, and muscle atrophy seen in aging. This also predisposes you to decreased immune system function, which in turn leads to all sorts of problems in the elderly, including increased susceptibility to upper respiratory infections, and predisposition to cancer.
5. Besides the benefits on estrogen metabolism of Indole 3-carbinol, chrysin, isoflavones and resveratrol, these indirectly provide hormonal balancing benefits for elderly women. Resveratrol, found in high amounts in red and purple grapes as well as other dark deeply colored fruits, has very powerful antioxidant properties. These properties protect against the cumulative DNA damage over years of time, as is often seen in cell damage from aging. Chrysin, an extract from the blue passion flower (Passiflora caerulea), decreases the conversion of testosterone to estradiol (one of the 3 major estrogens). This is important in elderly women, not only for healthy balanced estrogen metabolism, but also because certain types of breast cancers are sensative to higher levels of estradiol. Isoflavones, derived from soy and other legumes, have shown promising benefits for decreasing the risk of certain cancers due to their effects on estrogen metabolism.

Dr Husbands is a Certified Clinical Nutritionist, an Anti-Aging Healthcare Practitioner and a Functional Medicine Doctor.

Copyright © 2009; Douglas Husbands, DC, CCN, ABAAHP. All rights reserved.