Best vitamins for women over 50: Boost your mood, immune system and more

If you're investigating the best vitamins for women over 50, it's no surprise: in the midst of a global pandemic, staying in optimum health is front of mind. But how do you know what you do (and definitely don't) need when it comes to vitamins? We're here to help.

In an ideal world we would get all the nutrients we need from our diet - but that's not always the case. 

When it comes to the best vitamins for women over 50, it's important to remember a multivitamin is always going to be inferior to a varied, healthy diet. Lots of micronutrients can be obtained from different kinds of food, including a variety of fruit, vegetables, lean meats, whole grains, and other foods rich in vitamins and minerals. 

 “Vitamins from food are always preferable to taking supplements," advises Dr Deborah Lee, a former NHS Lead Clinician turned medical writer, with a particular interest in women's health. However, she concedes: "Bad diets are common. A 2017 study by the Bill and Melinda Gates foundation reported that a poor diet now kills more people around the world than smoking.” 

Registered dietitian Clare Thornton-Wood, a spokesperson for the British Dietetic Association agrees that while women over 50 should be able to get all the vitamins they need from a healthy balanced diet, there are times when they might want to supplement - for example, during periods of illness, busy periods or when your diet is otherwise restricted. 

Occasionally, we struggle to eat enough to really take in enough vitamins to promote a healthy diet, so it's useful to have that additional support of a multivitamin when you need it. But, with an ever-growing array of vitamin supplements being marketed at the over 50s with almost incomprehensible lists of nutrients, it's not easy knowing what you need. 

If in doubt, a daily dose of vitamin D is a great place to start. Current evidence suggests that low levels of this vital vitamin may contribute to the development of diseases associated with ageing, such as osteoporosis, cardiovascular disease, hypertension, type 2 diabetes, and cancer. What's more, the US Office of Dietary Supplements advises that older adults are at increased risk of developing vitamin D deficiency, due to a reduction in the skin's ability to synthesize the vitamin and a reduction in the amount of time spent outdoors. For these reasons, the BetterYou Dlux Vitamin D spray takes the top spot in our list of vital vitamin supplements.

However, we've also included the best multivitamins for women over 50, offering a range of benefits in one hit, as well as our top choice for those looking to lower cholesterol.

Before we dive into these in more detail, if you're looking for supplements to treat other concerns then take a look at our guides to the best fish oil supplements for healthy joints and the best menopause supplements to help beat common symptoms

How to choose the best vitamins for women over 50

There's an ever-growing array of vitamin supplements being marketed at the over 50s with an almost incomprehensible lists of nutrients. But when it comes to choosing the right vitamins for you, there are various key factors that 50+ women should consider.

Iron content

If you decide to opt for a multivitamin, check the iron content. “Once women stop having a monthly period their iron stores tend to increase, so unless there are good medical reasons, postmenopausal women do not need iron supplements - and they may in fact be harmful," says Dr Lee. Her advice? Look for supplements with low or no iron content.

Calcium content

Watch out for calcium, too. “Many women in this age group are advised to take separate calcium supplements,” explains Dr Lee. “They should avoid a multivitamin with calcium as excess calcium can be dangerous.” 

Form

Does it matter if you take your vitamins in a tablet, capsule, spray or even a tea? Many experts believe that’s down to personal choice. “Tablets are generally cheaper but if you find a spray easier, then use that,” says Clare. 

However, other experts believe that form can make a difference, thanks to the changes our bodies go through as they get older. “Stomach acid decreases with age, which can lead to more digestive issues,” says nutritionist Caroline Sherlock. “I normally recommend powders, capsules and sprays, which are easier to absorb than tablets.”

Speak to your doctor before starting to take any supplement, to make sure it’s safe for you. 

A word on exercise to support your diet

In one study by the National Institutes of Health, it was identified that older adults need "calcium, vitamin D, and vitamin B12 supplements" because lots of older adults don't get enough of these nutrients in a standard diet. So far, this tracks with everything that has already been mentioned by studies and experts. 

However, a healthy diet is only one half of the picture, and as our bodies age, we need to exercise to support our bodies. The study said: "greater physical activity allows for intake of larger quantities of food, which in turn increases the likelihood that all of the necessary nutrients will be consumed. Also, physical activity helps maintain muscle mass with aging."

Doing physical exercise, especially resistance training, can help increase our range of motion and slow down the process of our muscles atrophying. Using a set of the best resistance bands is a great way to build muscle safely and sustainably. 

The final piece of the puzzle is to eat more protein to support and maintain your muscle, especially if you're doing resistance training to grow them. If you struggle with getting enough protein day-to-day, try our best protein powder for women. 

One final word of advice: Speak to your doctor before starting to take any supplement, to make sure it’s safe for you. 

The best vitamins for women over 50 you can buy right now

Vitamin D should absolutely be your first port of call, the number one best vitamin for women over 50. Known as the "sunshine" vitamin, we often get vitamin D from dietary sources such as oily fish, egg yolks, enriched mushrooms and obviously, sunshine. It's got an important role in helping to absorb calcium and prevent age-related bone fractures, as well as being very strongly linked to mood: it's often considered to be related to seasonal affective disorder. 

It’s also difficult to obtain enough from diet alone. Dr Lee explains that women over 50 may benefit from a higher dose than most people: “While the NHS recommendation is for everyone to take a supplement of 400IU (10mcg) per day, the American National Osteoporosis Society recommends women over 50 should aim for 800-1000IU of vitamin D per day,” she says. 

This great-tasting, easy-to-use spray delivers an appropriate dose for older women. What's more, the natural peppermint flavour tastes good, making it arguably easier to swallow than some pills - although you can also add a single spray to a drink if you prefer. This version isn't suitable for vegans, but a vegan-friendly alternative is available at a little extra cost. The bottle is made from recycled ocean waste plastic and household recycling, too.

Although not specifically marketed at the over 50s, this supplement is a great fit for a 50+ multivitamin. It covers off important nutritional bases including B vitamins, vitamin D, zinc and iodine, as well as vitamin K2 - vital for bone health. It also has a reduced iron content to reflect the needs of post-menopausal women. 

The supplement also comes with a herbal mix designed to help maintain a balanced mood (which might come in useful for any menopausal mood swings) including turmeric, a natural anti-inflammatory. 

One key benefit is that there's no calcium, so there’s no risk of overlap if you’re taking a separate calcium supplement. On the negative side, the supplement is low in bone-boosting magnesium, the absorption of which decreases with age.

This no-frills supplement covers important nutrients for women over 50, including B vitamins, zinc and iodine. It also contains Vitamin D, albeit only 400IU. On the plus side it has reduced iron content to reflect the requirements of women in this age group. It also contains lutein, an antioxidant that contributes to good eye health, and is also believed to be beneficial for skin elasticity (i.e. wrinkles).

Note also that this supplement contains a low level of calcium, so be careful if you are taking additional calcium supplements. It's also missing vitamin K2 and has low magnesium content - both of which are essential for bone health, alongside calcium and vitamin D.

These multivitamins come at a price but what you get for your money are ethically sourced, vegan capsules covering most vitamin and mineral requirements for women over 50. There's also a host of phytonutrients (found naturally in plants, these can help fight disease) and the antioxidant Co-enzyme Q10, which may be beneficial for heart health. 

Note though that while it has good levels of bone boosting vitamin D and K2, this supplement only contains low levels of magnesium, which is important for bone health. It also contains a low level of calcium, so again be careful if you are taking separate calcium supplements. 

Viridian prides itself on ethical production, stating that these capsules are palm oil-free and contain 100% active ingredients without any nasty additives. The glass bottle is also recyclable.

As oestrogen levels drop during the menopause, so risk of heart disease increases. Could this combination of omega 3 and B vitamins help? Possibly. “Vitamin B6, B12, and folate deficiency have attracted interest because low levels appear to be related to diseases associated with ageing, such as cardiovascular disease and reduced cognitive function” says Dr Lee. “Although so far various large meta-analyses have failed to substantiate that vitamin B supplements reduce the incidence of cardiac events or cognitive decline. Taking folic acid may also help reduce hot flushes, although, again, the evidence is scarce.” 

Various studies have found fish oil containing the omega-3 fatty acids EPA and DHA to be beneficial to heart health. As well as containing good levels of EPA and DHA this supplement also contains red yeast rice, which may help maintain normal blood cholesterol levels, and Coenzyme Q-10.

A recent study