Author: Dr Sarah Brewer MSc (Nutr Med), MA (Cantab), MB, BChir, RNutr, MBANT, CNHC, FRSM Category: Health, Supplements & Vitamins, Women's Health
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Medical Nutritionist and GP, Dr Sarah Brewer, shares her top supplements for better women’s health

As well as trying to eat a balanced diet, many women also choose to take a multivitamin and mineral supplement to act as a nutritional safety net, especially if they are cutting back on their food intake to lose weight, or are avoiding certain foods due to intolerances.

One of the most common questions I get asked is what supplements can be safely combined with a multivitamin.  I’ve suggested six supplements which can be taken in addition to a multivitamin and provide additional health benefits to women over the age of 50.

You could choose to add one of these supplements to your routine, or they can all be taken together if you wish.

Replenish Day-Night Skin Nutrition Supplement

We don’t always think about the time of day when we should take supplements and the effect that can have on how our body utilises the ingredients.  This is especially true for ingredients with anti-aging benefits.  The Replenish Day-Night Skin Nutrition Supplement is designed to provide different nutrients at the times when they are most needed.

The day time tablet provides soy isoflavones –  natural plant oestrogens – plus vitamin C to help boost collagen levels.  It also includes hyaluronic acid which can bind up to 1,000 times its weight in water to help maintain skin hydration and plumpness.

The night-repair capsules provide omega-3 essential fatty acids, from echium oil, and GLA, from borage oil, which help to improve skin softness and elasticity, together with high strength antioxidants lycopene and vitamin E.

Take one day-time tablet in the morning and one night-repair capsule before bed.

Replenish Day-Night Skin Nutrition Supplement* 30 capsules and 30 tablets £11.95

Artery Protecting Vitamin K2

Most of the vitamin K we obtain from our diet is in the form of vitamin K1, from plants such as cauliflower, broccoli and dark green leaves.  Only around 10% of the vitamin K we get from our diet is in the form of vitamin K2, which is mostly obtained from liver, egg yolk, meats and fermented foods, such as live yoghurt, cheese and natto (a traditional Japanese food made from soybeans).

Our livers use vitamin K1 to make clotting proteins, but vitamin K2 is the preferred form used in other parts of the body.  Vitamin K2 is involved in the activation of proteins which bind calcium and helps to transport calcium away from the arteries and regulate calcification of bones.

As well as protecting against bone thinning, vitamin K2 also helps to guard against the unwanted calcification of artery walls.  Research involving over 16,000 women aged 49 and over, who were followed for eight years, found that every 10mcg increase in dietary vitamin K2 intake reduced the risk of coronary heart disease by 9%.

Healthspan Vitamin K2* provides 75mcg per capsule daily.  60 capsules £17.45

Energy Generating Ubiquinol

Co-enzyme Q10 is a vitamin-like substance that is naturally found in all cells of the body, and is particularly concentrated in organs such as the liver, pancreas and the heart.  It is vital to process oxygen and for the generation of energy.

Co-enzyme Q10 is available in two forms, an oxidised form known as ubiquinone and an active, reduced form called ubiquinol.

Before it can act, the ubiquinone form must first be converted into the ‘body ready’ form of ubiquinol.  After middle age, the ability to produce co-enzyme Q10, and to convert ubiquinone into ubiquinol declines, so that ubiquinol is considered the better form for those over the age of 50.

If you feel lacking in energy, a ubiquinol supplement can help.  Ubiquinol is also important for anyone taking a statin drug, as these switch off production of co-enzyme Q10 in the body as well as suppressing cholesterol levels.
 
Healthspan Ubiquinol Max* combines ubiquinol with other key energy nutrients including magnesium, and omega-3 fish oils for optimum heart, energy and fatigue support. 60 capsules £35.95

 

6 Supplements women over 50 need

Dr Sarah Brewer’s top 6 supplements for women over 50

Royal Jelly for Hormone Balance

Royal Jelly is one of the most popular supplements for women over 50.  It contains powerful antioxidants, has antibacterial and anti-inflammatory effects for immune support.

Royal jelly is one of the best sources of vitamin B5, which helps to combat stress, fatigue, insomnia and helps maintain healthy skin, hair and digestion. Research shows that Royal Jelly supplements have oestrogen-like effects and contains proteins which stimulate the production of collagen in skin cells.

Royal Jelly also promotes general feelings of well-being and is traditionally used to boost energy levels and support healthy skin.
 
Healthspan Royal Jelly* provides the equivalent of 600mg of fresh royal jelly per capsule, which is standardised to give a minimum of 6% of the active ingredient HDA (10-Hydroxy-2-decenoic acid) – also known as queen bee acid. Take 2 capsules daily.  90 capsules £13.95

Lubricating Omega 7 Sea Buckthorn Oil

Sea buckthorn oil is rich in beneficial omega-3, omega-9 and omega-7 fatty acids which can improve hair and skin quality as well as reducing dryness throughout the body.

Sea Buckthorn Oil helps to increase the lubricating qualities of tears, and can provide significant relief for eye redness and burning.

Female intimate dryness is a common problem after the age of 50, and research involving postmenopausal women with troublesome vaginal dryness or discomfort showed that taking sea buckthorn oil daily for three months provided significant benefits compared with placebo.

As a bonus, the omega-7s in sea buckthorn oils help to improve the flexibility of arterial walls and improve cholesterol balance.

Healthspan Omega-7 Sea Buckthorn Oil* 500mg sea buckthorn oil per capsules. Take 1 or 2 capsules per day. 60 capsules £14.95

Anti-inflammatory Turmeric

Turmeric is a familiar, yellow spice used to enhance the flavour and colour of curries.  It is also a traditional Ayurvedic medicine used to reduce inflammation, boost liver function and support immunity.

Modern research shows that turmeric increases levels of liver enzymes, stimulates bile production and improves digestion to relieve abdominal bloating.  It also blocks the production of TNF-alpha, an immune chemical associated with inflammation.

Turmeric is one of the best solutions for aches and pains, whether due to arthritis, gallbladder symptoms or irritable bowel syndrome.

Healthspan Opti-Turmeric* provides 500mg of NovaSOL curcumin – the most easily-absorbed form of curcumin – along with 20mg of vitamin C.  60 capsules £18.95

If you don’t have a favourite multivitamin supplement, we love Healthspan’s MultiVitality 50 Plus* 90 tablets £6.45 and 180 tablets £11.95

Healthspan*

 

*Affiliate links