Women over 50? Experts say this popular supplement might be sabotaging your health

Experts say as we age, our nutritional needs change, and what works in your 20s or 30s may not work after your 50s. Babies, teens, and pregnant women all have different needs. The same goes for women after 50. By age 50, most people already have fixed eating habits. You know which foods make you feel good and which don’t, says reports.

Many people also take supplements to fill nutrition gaps. In fact, the CDC says more than half of U.S. adults take dietary supplements. But nutrition needs after 50 are not the same as before, so it’s important to adjust supplements too, as reported by Parade.

Iron supplements after 50

Katie Dodd, a gerontological nutritionist (dietitian specializing in older adults), warns that iron supplements are risky for women over 50. Women aged 14–50 need more iron because of menstruation. But once menopause starts, iron needs drop sharply. After 50, women only need 8 milligrams of iron per day, as per reports.


A quick look at the market shows many iron supplements have 25 milligrams or more, which is way above the daily need for women over 50. Dodd explains: “Iron is an important nutrient for health, but too much can be detrimental.” The upper safe limit for women 19 and older is 45 milligrams a day. Anything more can cause iron toxicity, according to the report by Parade.

Nutrition tips for women over 50

For keeping your skin, hair, and nails healthy and to help carry oxygen, energy, and support the immune system, iron is the most necessary item to include in your diet. Having iron-rich foods like spinach, beans, or meat are good for women above 50. But intake of iron should be in moderation as too much iron can cause stomach pain, constipation, nausea, vomiting, and diarrhea. In severe cases, iron overload can lead to hospitalization or even death.

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The problem is only with high-dose supplements. Apart from iron, other nutritional needs also shift after 50. For example, the body actually requires more protein. Protein helps prevent muscle loss, which naturally happens with age, as stated by Parade.

The amount of protein a woman should have daily above the age of 50 is 1.2 to 1.6 grams per kilogram according to the body weight. For example, if you weigh 165 pounds (75 kg), you need 90 to 120 grams of protein every day. Bone health is another concern, with age, bones get weaker, so taking nutrients like vitamin D, calcium, and vitamin B12 are important.

Best supplements for women over 50

Women over 50 should aim for 600 IU of vitamin D, 1,200 mg of calcium, and 2.4 mcg of vitamin B12 daily. Vitamin B12 deserves special attention because the body absorbs it less effectively from food as you get older. This is why supplements may help for B12, but iron supplements should be avoided unless prescribed, as mentioned in the report by Parade.

Dodd also says everyone’s needs are different depending on their health conditions like diabetes or thyroid problems, and so consulting a suitable dietitian is the way forward for a better life after 50. Experts suggest taking supplements only for specific deficiencies if any or to avoid.

Experts remind that just like your diet changes with age, your supplement routine should also be changed regularly. After 50, avoid high-dose iron supplements and focus on protein, calcium, vitamin D, and B12 for a healthier life, as reported by Parade.

FAQs

Q1. Should women over 50 take iron supplements?
Women over 50 usually need only 8 mg of iron daily, so high-dose iron supplements can be harmful unless prescribed by a doctor.

Q2. What are the best supplements for women over 50?
Experts suggest focusing on protein, vitamin D, calcium, and vitamin B12 to support bones, muscles, and overall health after 50.