If you are a woman over 50, now is more important than ever to have balanced nutrition. Getting enough vitamins and minerals can work wonders for your metabolism, bone health, immune system function, and longevity.
However, it can be harder for older adults to stick with a healthy diet because of a lack of appetite, hormonal changes, or trouble finding healthy foods. For example, a study published by the CDC shows that only 10% of adults in the US consume enough fruits and vegetables, which are rich sources of vitamins and minerals. 
Your body will need more of some vitamins and less of others after menopause which is why women over 50 should consider taking a multivitamin that has a specialized formula and supports healthy aging without risks of adverse effects.
In this article, we will look at the scientific studies on the topic and help you discover which are the best multivitamins for women over 50.
TL; DR: What You Need to Know
- The best multivitamins for women over 50 contain vitamins D3, K, B12, and magnesium
- Other nutrients that are essential for women include omega-3 fatty acids, calcium, and vitamin C
- Calcium and vitamin D are the most important nutrients for preventing osteoporosis
- Your daily multivitamin should NOT contain mega-doses of vitamins or minerals
Comparison Table: The 5 Best Multivitamins for Women Over 50
Essential for Women 50+
Best for Vegans & Vegetarians
- Softgel Form
- 2 Softgels Daily
- Made for Vegans
- Vitamins B12, D + Omega-3
Solar Essence Vitamin D3 K2 +
Why You Should Trust Us
I am a medical doctor and a researcher with years of scientific experience and a Ph.D. in nutrition. My expertise as a registered dietitian allows me to critically review the safety and effectiveness of dietary supplements.
As an expert in evidence-based medicine, I have selected blends that match the safety standards set by the latest scientific studies. According to trials, multivitamins for women are safe when their ingredients do not exceed the recommended daily intake (RDI) for different key nutrients. 
We’ve also made sure to set our preferences to products that follow the FDA’s Good Manufacturing Practices and have been tested by a credible third party, like USP. They are able to guarantee that the ingredients on the label are correct and there are no harmful substances inside.
What Vitamins Should I Take Daily?
Vitamin D3 is one of the most important vitamins for bone health because Vitamin D and calcium interact with each other’s absorption. Without sufficient vitamin D levels in the body, you can’t absorb the calcium from your food well enough which increases the risk of bone loss, osteoporosis, and fractures.  In older adults, bone fractures can have long recovery periods or lead to long-term disability.
Vitamin D3 is also one of the most common vitamin deficiencies worldwide, especially during the winter and summer seasons, when you are not exposed to much direct sunlight. Furthermore, the natural synthesis of vitamin D in the skin decreases with aging.
Vitamin D3 is often combined with vitamin K because the latter also has an important role in optimal bone health. Several trials suggest that vitamin K deficiency is linked to an increased risk of bone fractures and osteoporosis.  Besides, some researchers suggest synergetic reactions between the two.
Adequate vitamin D3 levels are also important for the normal function of the immune system. Some studies suggest that supplementation in people with a deficiency can lead to a modest reduction in the risk of respiratory diseases.  
And last but not least, a trial reveals that vitamin D3 supplementation is related to lower overall mortality, rate of fatal heart incidents, and colorectal cancer risk.  The risk of breast cancer is also reduced. 
You should take 500-4000 UI (15-50 mcg) of vitamin D3 per day with a meal rich in fats to boost absorption.
Out of the vitamins in the B-complex group, women over 50 are most commonly deficient in vitamin B12. According to research, the risk of vitamin B12 deficiency increases with age since your body becomes less efficient in absorbing the vitamin from food. 
Vitamin B12 is crucial for the normal function of blood cell formation and the health of nerve cells. The deficiency of this vitamin can lead to anemia, inflammation of your tongue, abnormal sensations such as tingling or pricking, and mood problems.
People who eat plant-based foods and completely avoid animal food products are also at a higher risk of developing a B12 deficiency and related anemia. For them, supplementation is highly recommended and it’s best to consume 4mcg of Vitamin B12 daily to prevent a deficiency. 
Vitamin C plays a key role in your skin health because it is the most abundant antioxidant there and helps the normal formation of collagen.  If the collagen formation in your skin is disturbed this can lead to problems with skin elasticity and wrinkles.
Despite popular belief, you do NOT need large doses of vitamin C. The recommended dose is 100-200mg daily and the best sources are fresh fruits and vegetables.
Large doses of vitamin C can increase the risk of kidney stones in predisposed people.  Besides, there are case reports of kidney failure in chronically ill older adults who supplemented with large doses of vitamin C. 
Why Should Women Over 50 Take Multivitamins?
A well-balanced diet should include mostly whole foods like fresh fruits and vegetables, low-fat dairy, fatty fish, lean meats, legumes, whole grains, and plenty of water. In reality, it might not be so simple to eat healthily and it’s unlikely that most people eat perfectly each day. Thus, supplementation may help you fill in nutrient gaps and prevent deficiencies.
Furthermore, most women over 50 tend to follow restrictive diets which places them at a higher risk for forming deficiencies in vitamin D3, vitamin B12, magnesium, calcium, and iodine.
Supplements for Women Over 50
Omega-3 Fatty Acids
One of the best natural sources of vitamin D3 is fish oil. Furthermore, it contains the omega-3 fatty acids of EPA (eicosapentaenoic acid) and DHA (docosahexaenoic acid).
Since most people do not consume enough fatty fish (at least 3 portions per week), supplementing with omega-3 in addition to other fat-soluble vitamins (vitamins D and K) is a good idea. Omega-3 fatty acids may help prevent high blood triglyceride levels which in turn reduces their contribution to high blood pressure, atherosclerosis, and type 2 diabetes. 
Furthermore, studies suggest that supplementation can significantly reduce symptoms of anxiety and depression.  Taking multivitamin supplements that contain omega-3 can also protect your eye health, especially for people with diabetes who have a higher risk of retinopathy. 
Magnesium deficiency is quite common among older adults. Only 15-50% of Americans are estimated to consume enough magnesium.  According to studies, magnesium can reduce the risk of arrhythmias and type 2 diabetes. 
Women over 50 who take a multivitamin that contains magnesium may alleviate sleep problems that are commonly experienced during menopause. For example, the natural synthesis of melatonin is under regulation by the mineral magnesium.  This essential micronutrient also helps your nervous system calm and relax.
The recommended daily intake of magnesium is 6 mg/kg per day, or roughly ~300 mg daily for the average woman and vitamin D boosts its absorption.
However, you should beware of the magnesium form your multivitamin contains. Magnesium oxide and magnesium glycinate (chelate) have terrible absorption which in turn can lead to some gastrointestinal problems such as bloating and diarrhea. Instead, opt for organic salts such as magnesium citrate.
Should Women Over 50 Take Calcium?
Calcium deficiency is common among women over 50, especially those who avoid consuming dairy products. This micronutrient is essential for women during menopause due to the increased risk of osteoporosis and most multivitamins for women contain some amount of this mineral.
However, women over 50 should make sure to avoid supplements that contain large amounts of calcium in their formulas. Mega-dosing supplements with calcium might increase the risk of heart disease, which in turn outweighs the benefits of supplementation against osteoporosis. 
On the other hand, calcium from food sources, such as dairy products, is not a concern. To optimize your bone health, opt for a supplement that also contains vitamins D3 and K. Vitamin D3 will boost the absorption of calcium from food, while vitamin K will direct this calcium to your bones and away from your blood vessels.
Should Women Over 50 Take Iron?
As a woman over 50, you should avoid supplements with iron. With the onset of menopause, your daily iron needs are significantly lower. If you are eating a diverse diet including both animal and plant sources then you are not likely to need an iron supplement.
Make sure to consult your doctor before taking an iron supplement over the age of 50 as there is some risk of toxicity.  One study even found that supplements with high amounts of iron, vitamin B6, and vitamin B9 (folate) might increase mortality in older women. 
Your doctor will prescribe you an iron supplement only if blood work suggests a deficiency such as low ferritin levels or signs of iron deficiency anemia.
The best way to determine which is multivitamin is best for women over 50 is to take a closer look at the scientific evidence on the subject. According to trials, the most common nutrient deficiencies in women over 50 include vitamin D3, vitamin B12, calcium, magnesium, and iodine.
Women over 50 should make sure to avoid multivitamins that contain mega doses of nutrients such as iron or vitamins A, C, and E.
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