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What vitamins should a woman over 35 take?

As women age, their nutritional needs change. While there are many vitamins and minerals that are important for all adults, here are five essential vitamins that women over 35 should take:

1) Vitamin D: This vitamin is important for bone health. Women over 35 should aim to get 600-800 IU of vitamin D per day from food and supplements. Good sources of vitamin D include fatty fish like salmon and tuna, fortified milk and orange juice, and eggs.

2) Calcium: Calcium is another key nutrient for bone health. Women over 35 need 1,200 mg per day calcium from food and supplements. Dairy products are the best source of calcium, but other good sources include leafy green vegetables, tofu made with calcium sulfate or magnesium chloride (check the label), sardines packed in oil or water (with bones), almonds, blackstrap molasses,and figs.

3) Iron: Iron is necessary for red blood cell production. Women aged 19-50 need 18 mg/day iron; women 51+ need 8 mg/day iron). Good sources of iron include red meat, poultry, seafood.dark leafy greens.beans.nuts.and fortified breakfast cereals. Taking an iron supplement may be necessary if you don’t eat enough high-iron foods.

4) Folate: Folate helps prevent birth defects in pregnant women so it’s especially important for those who plan to conceive sometime in the near future! The recommended intake increases to 400 mcg/day during pregnancy For everyone else folate intake should be at least 400 mcg/day from food fortification as well as supplements when indicated.. Dark green vegetables such as spinach, legumes like lentils, beans & peas, nuts & seeds contain natural folates while most grain products have synthetic folic acid added during processing.. Supplements can also provide a good source of folate if needed..

5 ) B12 : Vitamin B12 is mainly found in animal products so vegetarians & vegans can be at risk for deficiency unless they take care to supplement with this vitamin.. Elderly people often don’t absorb this nutrient as well either due to decreased stomach acidity so it’s a good idea for anyone over 50 to get their B12 levels checked regularly..The Recommended Intake (RI)for adults is 2.4 mcg / day..Food Sources Of Vitamin B12 Include cl

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