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Menopause and Nutrients - 6 Best Nutrients after 50

According to a research article published by Clearvue Health, the most optimistic times in our lives are when we are in our 50s. However for many women, this incredibly inspiring decade cross path with a major physical transition—and while the majority of women feel that they had a pretty good general knowledge of menopause and what to expect, a lot of them feel less confident about menopause and its transition, like their nutrient, needs changes as they may not expect it.

This blog is all about you, how the different phases of menopause, as well as the nutritional needs you would require during this transition. To keep the optimism going, we surely need roadblocks checked, hence let's have some fun while staying nourished completely.

Keep in mind, as your body goes through the menopausal transition, the nutrients need changes as well. That’s why I believe that it’s important to choose a multivitamin that will suit your needs at this specific stage in your life. While it may or may not treat any of the physical symptoms of menopause, but it can surely fill the gaps in your diet to support healthy aging from within.

Let's start with the 8 nutrients that are a definite inclusion when we gracefully pass the 50 years marker:


Omega-3 fatty acids are often under-consumed as they play an important role in the health of women above 50. One of the key omega-3s is DHA, it is the predominant fatty acid found in our brains. DHA is also a multitasker—apart from supporting brain health, it also supports heart and eye health.

Check out the Omega-3 Supplement, Bioglan Super Fish Oil, rich in DHA and EPA on FITAMIANT

Vitamin K2

Research shows that estrogen is actually a key player in bone health. It enhances the absorption of calcium through our diets and supplementations. While it’s still important to make sure that your diet has optimum calcium intake, a deficiency in Vitamin K2 might cause less absorption of calcium. Vitamin K2 works with a protein called osteocalcin to help support bone health and remineralization.

Check out the Vitamin K2 Supplement, Jarrow Formulas MK-7 on FITAMIANT


Magnesium is another calcium-helper nutrient. Magnesium is a key player in bone maintenance and development. Apart from that, it also helps out with cell division and normal muscle function.

Check out the Magnesium Supplement Jarrow Formulas Magnesium Optimizer on FITAMIANT

Vitamin D3

According to a research article published in PLOS ONE journal entitled “Risk factors for vitamin D deficiency in Abu Dhabi Emirati population” the prevalence of Vitamin D deficiency in the UAE increases cardiovascular risks. Due to the roaring heat in the UAE, sitting in the sunlight for the sunshine vitamin is not possible hence becoming more important to keep a check as well as to supplement Vitamin D3 through supplements. Vitamin D3 is important in calcium absorption, and also supports normal immune function and muscle function.

Check out the Vitamin D3 Supplement Jarrow Formulas Vitamin D3 on FITAMIANT

Vitamin B12

VitaminB12 is primarily found in meat, dairy products, and eggs hence vegans and vegetarians can have a hard time getting the levels they require. Vitamin B12 is essential in a bunch of different functions in the body. It supports brain health, metabolism, red blood cell formation, and normal cell division.

Check out the Vitamin B12 Supplement Jarrow Formulas Methyl B-12 Vitamin B12 on FITAMIANT

Folic Acid

During menopause, women should plan to supplement the recommended amount of folic acid each day. Research shows that Folic Acid may reduce your risk of colon cancer. Folic acid may also help to prevent type 2 diabetes and even rheumatoid arthritis.

Check out the Folic Acid and Iron Supplement, VITABALANS FerroFol-C Iron Supplement on FITAMIANT

There are 2 other key nutrients that are missing from this list and those are Calcium and Iron. Iron is important before menopause to help support blood loss through menstruation. But when menstruation stops, our iron needs are considerably less and most women can meet those needs through diet alone.

As for calcium, while paying extra attention to bone health during menopause is important, supplementing with calcium is not the answer. It is important to make sure you’re eating a diet rich in calcium, while most importantly providing additional support with nutrients that help out with calcium absorption like Vitamin K2, magnesium, and D3.

We always recommend consultation with a healthcare professional before starting any new supplements as every woman has different needs. We, atMenopause, know how important it is to get all your questions answered and every week we bring you the most insightful blogs to help you with this transition in every way.

Follow us for more on Menopause every week!


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