Best Vitamin And Supplements For Women Over 90

As women age, particularly over the age of 90, their nutritional needs can change significantly. Some vitamins and minerals become increasingly important for maintaining health. Here are some of the best vitamins and nutritional supplements for women over 90:

### 1. **Vitamin D**
- **Importance:** Essential for calcium absorption, maintaining bone health, and supporting immune function.
- **Sources:** Sun exposure, fortified foods, fatty fish (like salmon), and vitamin D supplements.

### 2. **Calcium**
- **Importance:** Critical for bone density and prevention of osteoporosis. Women are at a higher risk of bone loss after menopause.
- **Sources:** Dairy products, leafy green vegetables, and fortified foods. If dietary intake is insufficient, calcium supplements may be necessary.

### 3. **Vitamin B12**
- **Importance:** Vital for nerve function, red blood cell production, and DNA synthesis. Absorption can decrease with age.
- **Sources:** Animal products (meat, fish, eggs, and dairy), fortified cereals, or B12 supplements.

### 4. **Folic Acid (Folate)**
- **Importance:** Supports brain health and may reduce the risk of cognitive decline. It also works with B12 for red blood cell production.
- **Sources:** Leafy greens, beans, peas, citrus fruits, and supplements.

### 5. **Omega-3 Fatty Acids**
- **Importance:** Important for heart health, cognitive function, and reducing inflammation. They may also help with mood regulation.
- **Sources:** Fatty fish (like salmon and mackerel), flaxseeds, chia seeds, and fish oil supplements.

### 6. **Magnesium**
- **Importance:** Supports bone health, muscle function, and cardiovascular health. It's also linked to better sleep and anxiety management.
- **Sources:** Nuts, seeds, whole grains, leafy greens, and magnesium supplements.

### 7. **Vitamin C**
- **Importance:** An antioxidant that helps protect cells from damage, supports immune function, and promotes skin health.
- **Sources:** Citrus fruits, strawberries, bell peppers, and supplements.

### 8. **Vitamin E**
- **Importance:** A powerful antioxidant that helps protect against oxidative stress and supports skin health.
- **Sources:** Nuts, seeds, spinach, and vegetable oils.

### Considerations:
- **Multivitamins:** Women over 80 may benefit from a high-quality multivitamin specifically designed for seniors, which can provide a balance of essential nutrients.
- **Individual Needs:** Nutritional requirements can vary based on individual health conditions, medications, and dietary restrictions. It's important to consult with a healthcare provider or a registered dietitian before starting new supplements.

### Conclusion:
Maintaining a balanced diet that includes a variety of nutrients is essential for overall health in older age. Targeted supplementation, under the guidance of a healthcare professional, can help address specific needs and support a healthy and active lifestyle.