A reader has requested that I write about this “confusing topic”. I remember when I started my career, my standard answer to anyone’s questions as to whether they should take a vitamin was, “No, eat the recommended servings from each of the food groups and you won’t need to take a vitamin”.

I no longer give that advice. Research studies are providing us with increasing evidence that the quantities of some needed nutrients are higher than would be easily obtainable from food alone. Additionally as we age, we actually need more of specific nutrients. As well as being 50+, one may fall into another category that makes taking a dietary supplement appropriate.

While the term dietary supplement refers to vitamins, minerals and herbs, I am only going to discuss vitamins and minerals.

There are several categories of individuals who may need to take a dietary supplement.

Poor eaters

I’m hoping that since you are a Fabulous 50+ Woman, you are eating a variety of fruits, vegetables, whole grains, legumes, lean meats and low fat dairy products, and so do not fit into this group.

Vegetarians

If you are a vegetarian, you may not be getting enough calcium, vitamin D, zinc and vitamin B-12. It depends on your choice of foods. You definitely need to read food labels to determine if the foods you are eating are fortified.

Those eating less than 1,200 calories per day

It is not recommended that you eat less than 1,200 calories per day. It is almost impossible to get all the nutrients needed in a diet with less than 1,500 calories.

Those with a medical condition

If you have been diagnosed with a medical condition, then you should discuss with your doctor or nutrition professional whether you need any specific dietary supplements.

Postmenopausal women

Depending where you are on the menopause continuum, you may need an increased intake of calcium and vitamin D. One major sources of natural calcium is dairy products. However, there are now many foods that have been fortified with calcium. The recommended intake per day is 1,200 to 1,500 mg. You can go to this website to calculate your daily intake: http://www.osteoporosis.ca.

Getting an adequate amount of vitamin D becomes a bit more confusing. Studies are now being published that are causing experts to be concerned that the current recommendations may be too low. The current recommendations state that you need 400 IU of vitamin D starting at age 50 and 600 IU at age 70. Few foods are natural sources of vitamin D. However, milk (100 IU/cup), but not yogurt and cheese, along with salmon, tuna and sardines are excellent sources. Some cereals and juices are now also fortified with it.

Women with heavy menstrual bleeding and pregnant women or women trying to become pregnant

In either case discuss with your health professional what supplementation you need.

Smokers and heavy drinkers (more than 1 drink/day)

If you are a smoker or have more than one alcoholic drink per day and haven’t yet found a way to correct that, you do have an increased need for several nutrients. But to be a Fabulous 50+ woman, please try to find help to eliminate tobacco and to decrease alcohol intake to avoid the health risks inherent in both.

Over 50

After the age of 50, our bodies are less able to use the vitamin-B12 that is naturally occurring in food. Fortunately our bodies can utilize synthetic vitamin B-12 either in a vitamin pill or in foods fortified with it.

To sum up all of this information, it is a good idea for any woman who is in good health and 50+ to take an age appropriate multivitamin with minerals. The newsletter, Environmental Nutrition recommends AARP Maturity Formula 905, Centrum Silver
or One a Day 50 Plus. In addition, women over 50 need to be sure that they are getting enough calcium and vitamin D. Multivitamins usually do not contain very much calcium. If your diet assessment, using the website listed above, shows that your calcium intake is too low, you have two options. Increase your calcium intake by revamping your diet and/or supplementing it with calcium. Also don’t go overboard—the upper limits for safe calcium intake are 2500 mg. Environmental Nutrition recommends Caltrate 600 Plus and Os-Cal Ultra.

Remember that although you are taking a dietary supplement, it is still necessary to eat a healthful diet.

For more information about vitamins, check ConsumerLab. Com’s Guide to Buying Vitamins and Supplements: What’s Really in the Bottle? by Tod Copperman, William Obermeyer, and Densie Webb.