Self-care after 50: habits that really do matter

Turning 50 is a good time to review how you look after yourself. As we age, the body becomes less efficient at absorbing certain nutrients, bones lose density and energy levels change, in both men and women. In women, moreover, this stage coincides with the menopause, which in Spain occurs on average around the age of 51 (according to studies by the Spanish Association for the Study of the Menopause), leading to a drop in oestrogen levels that affects bone health, energy levels, sleep and even digestion. Self-care from the age of 50 starts with diet, exercise and rest, and supplements can be helpful when your diet doesn’t provide everything you need. That’s why we’ve put together this guide to help you focus on and understand which vitamins are particularly important for women over 50, as well as for adults in general.

Vitamins for the over-50s: when are they needed?

Vitamins for the over-50s are necessary, for both men and women, when your diet doesn’t provide what your body needs. A varied diet remains the foundation, but there are common circumstances—particularly from the age of 50 onwards—where diet alone isn’t enough. This is where a multivitamin can help us meet those needs, bearing in mind that if a doctor has diagnosed a specific deficiency, we must follow the exact dosage they prescribe, as a multivitamin can help us meet basic nutritional needs, but not deficiencies, which usually require higher doses and monitoring.

These situations include:

• Weight-loss diets, loss of appetite or repetitive meal plans, which can lead to vitamin and mineral deficiencies.
• If you follow a vegetarian or vegan diet, vitamin B12 supplementation will be necessary.
• If you take certain medicines on a long-term basis, as these may reduce the absorption of certain nutrients.
• If you do not get enough time outdoors, as this will limit vitamin D production; furthermore, as we age, our skin synthesises this vitamin less effectively.
• If you are a woman going through perimenopause or the menopause. The drop in oestrogen makes certain nutrients even more important, particularly those linked to bone health and energy levels.

Multivitamins for women aged 50: what they should contain

Menopause is the factor that most significantly alters nutritional needs at this stage due to the hormonal changes that occur. A good multivitamin for women aged 50 should include all the nutrients most needed during the menopause, which are:

Vitamin D

It helps maintain bone health and aids calcium absorption. It is particularly important, as the skin becomes less efficient at producing it with age, even if you get some sun.

Vitamin K

Helps maintain normal bone health, a priority during the menopause.

Vitamin B12

Helps reduce tiredness and supports the normal functioning of the nervous system. It is essential as absorption decreases from the age of 50 onwards.

Vitamin B6

Helps regulate hormonal activity and reduce tiredness, which are key during this stage.

Other B-complex vitamins

For example, B1, B2, B3, B5 and B7, which contribute to normal energy metabolism.

Vitamins C and E

They help combat fatigue, vaginal and skin dryness, hot flushes, night sweats and mood swings.

Calcium

Helps maintain bone structure, thereby helping to some extent to prevent osteoporosis and possible fractures.

Magnesium

Contributes to normal muscle function and helps reduce tiredness. It improves calcium absorption, promoting muscle relaxation, and also contributes to the normal functioning of the nervous system and normal psychological function.

Zinc and Selenium

They help protect cells against oxidative damage and support the body’s defences.

Iron

Prevents fatigue and anaemia, which are common due to changes in the menstrual cycle and perimenopause.

The best comprehensive multivitamin: how to choose one to suit your needs

The best multivitamin isn’t the one with the most ingredients, but always the one that suits your needs. Therefore:

• If your main concern is tiredness and a lack of energy, prioritise a complete B-complex, including B12, and magnesium.
• If you’re concerned about bone health, look for vitamins D and K, and minerals such as calcium.
• If you want to boost your immune system, look for vitamin C, zinc and selenium.
• If your diet is generally irregular and you want to cover the basics, choose a comprehensive formula for the over-50s, such as Multicentrum Select 50+. It is a food supplement containing 13 vitamins and 11 minerals, formulated for adults aged 50 and over. It contains vitamins D and K for bone health, vitamin B12 and the rest of the B-complex for energy, and vitamin C, zinc and selenium to support your immune system. Other minerals included are calcium, magnesium and manganese, which support the development of connective tissue. It is gluten-free, lactose-free and sugar-free, and you take just one tablet a day.
• If you suffer from slow bowel movements (which is common with age), the first step is to ensure an adequate intake of fibre and water and, if necessary, to take a specific digestive aid such as Aboca Aliviolas Fisiolax, formulated for occasional constipation. It combines a blend of herbs that help regulate bowel movements and soften the stools. It is recommended for occasional use; if constipation does not improve, consult your doctor.

Remember that any supplement should always be accompanied by a balanced diet and healthy habits such as:

• Drinking between 1.5 and 2 litres of water a day.
• Taking part in physical activity, if possible, every day.
• Getting enough sleep and ensuring a good quality of sleep.
• Managing stress as far as possible.
• Avoiding tobacco and alcohol.

Three questions to ask before buying

1. Are you taking any other supplements? Check that there are no duplicate ingredients so as not to exceed the recommended doses.
2. Are you taking any medication? Some nutrients interact with medicines, such as vitamin K with anticoagulants. Always ask your doctor or pharmacist.
3. Will you be able to take it every day? Choosing formulas where the dosage is one tablet a day is easier to stick to over time than those requiring a higher number.

The menopause is a time to look after yourself more consciously, not to worry. A varied diet, strength training for your bones, plenty of rest and, when needed, the right supplement form the basis of self-care from the age of 50 onwards.

If you’re unsure which vitamins are best for women in their 50s or which multivitamin is right for you, consult the Farmaciasdirect pharmacy team and we’ll help you choose the one best suited to your needs.