Key supplements you need after age 30

THE body is like any piece of equipment — if it’s not serviced properly it won’t function. And like a car going at its best with a full tank of gas, the body needs the right kind of fuel to operate at its maximum potential.

But as you get older, the more will your body begin to need additional supplements to balance the carbohydrates, proteins, fats, minerals, vitamins and water that is already required.

As a woman approaches age 30, many changes begin to happen, however, when she passes age 35, the changes are more evident. Her metabolism slows, signs of ageing are more pronounced, there are pregnancy difficulties, changes to the menstrual cycle, fibroids, weaker bones and even urinary incontinence.

But while we are encouraged to take iron supplements at a young age because of our menstrual cycles, there are other supplements women should take when they touch the third decade to help maintain good health.

Below, family physician Dr Orlando Thomas explains the importance of supplements for women.

Calcium and magnesium

According to Dr Thomas, these are bone building supplements to prevent osteoporosis in post-menopausal women. “Calcium and magnesium in a 1:1 ratio are very beneficial. In addition to bone health, magnesium is important for nerve function and energy production,” Dr Thomas said. He added that there are also many natural sources such as green vegetables, nuts and beans.

Vitamin D

Dr Thomas said vitamin D is important not just for bone health, but for regulation of our genes, preventing cancer and building a strong immune system . “By far, the best source is sunlight. Sixty minutes per day with as little clothing as possible and delayed showering after for as long as possible is recommended,” he said. Dr Thomas noted that sunlight will not increase your risk of skin cancer to any significant degree and avoiding sunblock is necessary if you intend to get the full benefits of the sun.

Omega 3 fatty acid/fish oil

Dr Thomas said these are essential for keeping our blood fats normal, keeping our joints healthy, for optimising brain function and weight management. “We need three grammes per day, everyday. This is an essential fat that your body cannot make, however, choose a mercury free brand,” he said.

Natural progesterone creams

According to the family physician, natural progesterone creams are excellent supplements to manage the symptoms of menopause and keep older females feeling young. “It may be as important, if not more important, than oestrogen in maintaining youthfulness,” Dr Thomas said.

Folate/folic acid

“This is especially good for women over 30 who are still planning to have kids,” Dr Thomas said. He explained that folate or folic acid prevents serious neurological problems and birth defects in children. “It is abundant in green vegetables. There are inexpensive but poor-quality folic acid supplements on the market, however, the natural plant folate is much better,” Dr Thomas said.