Often called the “sunshine vitamin,” vitamin D is critical for maintaining bone strength and calcium absorption. After 50, the risk of osteoporosis and fractures rises significantly, especially in postmenopausal women.
Vitamin D also supports the immune system and may lower the risk of heart disease, can.cer, and autoimmune conditions.
The recommended daily intake ranges from 600 to 800 IU (15–20 mcg), depending on your health profile and lifestyle.
Without adequate vitamin D, calcium cannot do its job properly, so the two often work best together.
3. Calcium
Calcium is another cornerstone of bone health. As we age, bone density tends to decrease, increasing the risk of fractures and conditions like osteoporosis.
This is especially true after menopause, when estrogen levels drop and bone loss accelerates.
Women over 51 are advised to consume around 1,200 mg of calcium daily. If your diet lacks dairy products or other calcium-rich foods, supplements such as calcium citrate may help you meet this target.
4. Magnesium
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