Vitamins for Women over 40 and 50

What vitamins for women over 40 and 50 are necessary? Our comprehensive study includes FDA and Dr. Oz’s vitamin recommendations.

What vitamins for women over 40 and 50 are necessary?  See Diet-Delivered’s comprehensive study..

We are at a certain age where our bodies are changing. Which vitamins do we need for women over 40 and 50? This comprehensive study includes FDA and Dr. Oz’s vitamin recommendations.

Why both? The FDA updates it’s vitamin and mineral recommendations every six plus years, so we decided to include Dr. Oz’s more current vitamin list. Additionally, Dr. Oz offers age appropriate vitamin lists.

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Dr. Oz’s Vitamin List Age 40 through 50+

• A – More than 1,250 IU twice a day is too much (unless you have eye condition, wet macular degeneration)  Diet-Delivered note: We couldn’t find a supplement with less than 5000 IU, that the FDA suggests. 5000 IU is still well below the 10,000 considered the upper limit for adult safety.

• Biotin – 150 mcg twice a day

• B12 – 400 mcg twice a day (25 mcg)

• C – 400 mg twice a day or 50 mg twice a day if you take statin drug such as: Zocor, VYTORIN, Lipitor, Pravachol, Crestor.

• D3 – Make sure you get the D3; 500 IU twice a day.

• E – 200 IU twice a day (400 IU of mixed tocopherols is the form Dr. Oz favors.) Reduce this to 50 IU twice daily if you take a statin drug.

• F (folate) – 200 mcg twice a day (folic acid or folate, or folicin; sometimes listed as vitamin B9)

• Niacin – At least 15 mg twice a day; check w/Dr. if taking statin.
• Pantothenic acid – 150 mg twice a day
• Riboflavin – 12.5 mg twice a day
• Thiamin – 12.5 mg twice a day

Dr. Oz’s Woman Age 40 – 50+ Mineral List

• Calcium – 600 mg three times a day in divided doses
• Magnesium – 200 mg twice a day – 300 mg for women over 50
• Selenium – 100 mcg twice a day
• Zinc – 7.5 mg twice a day
• Potassium – Four fruit servings plus a normal diet.

Additional Vitamin-like substances you should get once a day.

• Lycopene – Ten Tbsps of tomato sauce a week (400 mcg)
• Lutein – A leafy green vegetable a day (40 mcg)
• Quericin – Hefty portions of onion, garlic, celery, or lemon juice daily.
• Cinnamon – 1 half teaspoon a day
• Red Pepper – As much as you want early in day. Suppresses appetite.
• Tumeric – As much as you want, but at least ½ t. of strong mustard, or a curry dish a day
• Omega 3 – 1 gm of distilled fish oil or 6 walnuts, preferable 25 to 30 minutes before lunch and dinner; Or 600 mg of DHA supplement (from algae), Or 2 ounces of fatty fish a day.

Other choices you might want to consider –

• Coenzyme Q10 – 200 mg a day if on a statin, hypertensive or diabetic
• Aspirin – 162 mg a day w/ 2 glasses warm water. Check with doctor.
• Coffee or Green tea – 2 or more cups of each

FDA Vitamin and Mineral Daily Recommendations

Vitamin A – International Unit (IU) 5000
Vitamin C – milligrams (mg) 60
Calcium – (mg) 1000
Iron – (mg) 18
Vitamin D – (IU) 400
Vitamin E – (IU) 30
Vitamin K – micrograms (mcg) 80
Thiamin – (mg) 1.5
Riboflavin – (mg) 1.7
Niacin – (mg) 20
Vitamin B6 – (mg) 2.0
Vitamin B12 – (mcg) 6.0
Biotin – (mcg) 300
Pantothenic acid – (mg) 10
Folate – (mcg) 400 = 0.4 mg/ 400 from food,
200 supplements

Zinc – 15 mg
Iodine – 150 mcg
Copper – 2.0 mg
Phosphorus -1000mg
Magnesium – 400mg
Selenium – 70 mcg
Manganese – 2.0 mg
Chromium – 120 mcg
Molybdenum – 75mcg
Chloride – 3400 mg

Cool thing to note, most supplement labels will tell how much their ingredients have in relation to the FDA’s recommendation.

Example: The FDA suggests 60mg of Calcium and the supplement has 90mg, their label will say FDA – 150%, to let you know you’re getting 150% of the FDA requirement with their product.

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