The 5 Essential Supplements To Take If You’re Over 40. And One Is In Your Spice Drawer.
by The Candidly Team
It feels like we’re constantly being told that every macro/micronutrient is essential for our health, and we're deficient in all of them, and we need to take 154 supplements a day just to stay alive.
HOW do we parse this information and know what supplements are worth our time, money, and effort? Especially after 40, when our needs are more acute and we’re fatigued/bloated/frizzy/dry-but-oily/cranky/peri-menopausal?
Well, we go to Dr. Mary Claire Haver, an OBGYN and expert in women’s health, hormones, and peri-menopause/menopause. Her no-nonsense health advice has changed our understanding of the role of diet and nutrition in women’s health. So we asked her to sort through all the BS for us, and just tell us the exact supplements we need.
According to Dr. Haver, our modern diets have created “deficiencies linked to multiple inflammatory conditions, mood disorders, weight gain, and an overall decline in quality of life. Ultra-processed foods rich in chemicals, dyes, and sugar are disruptive to the microbiome, which creates an adverse chain reaction that ricochets through every system of the body. Finally, the western diet pattern typically has a low fiber intake – about 50% less of daily recommended amounts. Without the cleaning power of the dietary bulk moving through our digestive tract, we carry waste and debris internally that robs our vitality.”
According to Dr. Haver, these are the top 5 evidence-based, inflammation-fighting supplements that every woman needs after 40:
1. Omega 3’s:
“A diet rich in omega-3 fatty acids has been shown to have benefits in several inflammatory and autoimmune diseases in humans, including rheumatoid arthritis, Crohn’s disease, ulcerative colitis, psoriasis, lupus erythematosus, multiple sclerosis, and migraine headaches.
If fatty fish is not to your taste–an omega-3 supplement may be just the thing.”
2. Probiotics
“Your body, especially your large intestine, contains trillions of microorganisms. The gut microbiota, a colonic bacterial population, has a role in immunological health, digestion, and other bodily processes. A healthy mix of good and harmful bacteria is required to maintain good health. Problems occur when this balance is disrupted, so probiotics can be handy in these situations.
Probiotics are good bacteria that are comparable to those found naturally in the body. Foods rich in probiotics include yogurt, sauerkraut, kombucha, fermented pickles, and miso. However, many of these options are not utilized by most Americans so a probiotic supplement can be helpful. In rheumatoid arthritis, ulcerative colitis, and multiple sclerosis, microbial alteration by probiotics has been demonstrated to alleviate gastrointestinal symptoms and multiorgan inflammation in several randomized controlled studies.
How to choose a probiotic supplement? Choose probiotics with at least 1 billion colony-forming units and contain the Lactobacillus, Bifidobacterium, or Saccharomyces boulardii genera, some of the most investigated probiotics.”
3. Turmeric
“Turmeric is a spice known for its therapeutic benefits.
It has piqued the interest of medical and scientific researchers and culinary fans, as it is the primary source of the polyphenol curcumin. It helps with oxidative and inflammatory disorders, metabolic syndrome, arthritis, anxiety, and hyperlipidemia treatment.
It may also aid in treating exercise-induced inflammation and muscular pain, allowing active people to recover faster and perform better.”
4. Vitamin D
“42% of Americans are deficient in Vitamin D, and this number can approach 85% in menopause.
Vitamin D is crucial in many biological processes: obesity, diabetes, hypertension, depression, fibromyalgia, chronic fatigue syndrome, osteoporosis, and neurodegenerative diseases, including Alzheimer’s disease. Vitamin D supplementation is helpful in a number of disease states.”
5. Fiber
“C-reactive protein (CRP) levels in the blood have been observed to be lower in those who eat high fiber diets in a few studies. CRP is an inflammatory measure associated with conditions such as rheumatoid arthritis (RA), heart disease, and diabetes.
We all have different tastes, budgets, and availability of healthy options. However, whole foods are still the fiber superheroes when there is a dietary deficit, but supplements are beneficial sidekicks that help save the day.”
Of course, she also gently reminded us that supplements don’t replace a balanced diet.
“As a Certified Culinary Medicine Specialist, it is essential to remember that supplements are not meant to take the place of real food. Supplements are necessary when there is a deficiency due to the modern western diet, but they can’t match the nutrition that eating whole foods through meals built with lean protein, fruits, and vegetables,” says Dr. Haver.
This article is for informational purposes only. It is not intended to be used in place of professional advice, medical treatment, or professional care in any way. This article is not intended to be and should not be a substitute for professional care, advice or treatment. Please consult with your physician or healthcare provider before changing any health regimen. This article is not intended to diagnose, treat, or prevent disease of any kind. Read our Terms & Conditions and Privacy Policy.
