According to a gerontological nutritionist, which initially appeared in the parade.
Although the macro- and trace elements need to flourish, no matter how old we are, how much we need to change over time. For example, infants, adolescents and pregnant women have different nutritional needs.
By the age of 50, your eating habits have long been in place. You know what foods your body is thriving and make you feel best. Similarly, you know which foods can be delicious at the moment, but later forced to feel less great. You probably also have some supplements as part of your daily routine to fill any gaps in your diet. After all, according to disease control and prevention centers, more than half of adults in the US consume nutritional supplements.
Knowing what foods make you feel the best is useful in Intel, it is important to know how 50 dietary needs are changing, which can also affect what supplements you are taking (or avoid). There is especially one supplement that can be particularly harmful if you are a woman 50 or older.
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Supplement to avoid 50 after 50
By Katie Dodd, RdnIs it Gerontological nutritionist (registered nutritionist specialized in gender health), many women do not realize that their iron needs change as they grow older. And if you are taking high doses of iron supplement, you will probably get too much, which can be dangerous.
“The recommended daily iron benefit is different based on age and gender,” says Dodd. “Women between the ages of 14 and 50 require more iron due to menstruation. Iron needs decrease after 50 years due to menopause. When menstruation ends, there is lower iron demand. Women 50 and older need 8 milligrams of iron a day.”
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A quick search for Google iron supplements will show that many contain 25 milligrams of nutrients or more, which is much higher than what it takes for 50 years and older, as Dodd explained. “Iron is an important nutritional health, but too much can be harmful. High dose iron supplementation can cause iron toxicity,” she says.
We need iron because it is needed for oxygen transportation and energy production. That is why you may not feel tired when you get enough. Iron is also important for immune health and maintain healthy skin, hair and nails.
However, too much, despite the age or general need (Dodd says “too much” for women aged 19 years and older) is dangerous. “Too much iron consumption can cause gastrointestinal problems, including stomach pain, constipation, nausea, vomiting and diarrhea. In severe cases, too much iron can cause hospitalization or even death,” she explains.
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To prevent this, it is important to remember your iron consumption both through food and supplements. This does not mean that you should not eat iron -containing foods. On the contrary, it is important to eat these foods (and it is worth repeating that the body needs iron to work – you just want to make sure you don’t overdo it).
Other ways of nutritional needs change after 50
Need less iron, is not the only diet change that occurs after 50. Dodd says it is also important to correct your protein intake. Unlike iron, we need more protein as we grow older. This, as Dodd explains, is to help prevent muscle loss that naturally occurs with age.
If you are 50 years old or older, seek to consume 1.2 to 1.6 milligrams of protein per kilogram per day. For example, if you weigh 165 pounds, it means that you get between 90 and 120 kilograms of protein a day.
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To protect against bone loss (as with muscles, bone losses also occur naturally with age), Dodd says it is important to consume vitamin D, calcium and vitamin B12. “Vitamin B12 absorption through food sources is decreasing with age,” she explains, adding that this is another reason why it is important to get more of it 50. See 600 IU vitamin D, 1,200 milligrams of calcium and 2.4 micrograms of vitamin B12 per day.
Age is not the only factor that determines human nutritional needs. DODD recommends consulting with a registered nutritionist to get tips on what to eat in the light of your health goals, as well as all your potential health problems and your health history.
When it comes to supplements, they fill any diet gap in your diet and should usually be used to eliminate known flaws. So remember to overestimate your supplement routine over time. Like your diet, you may need to adjust some aging.
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Sources
One supplement to avoid if you are a woman over 50, says a gerontologic nutritionist
Initially, this story was reported by Parade 2025. August 20, where she first appeared.