The body changes as it ages, leading to altered nutritional needs and increasing the risk of deficiencies.
The stomach produces less acid, which can reduce the absorption of micronutrients such as vitamins B6 and B12, iron, and calcium; meanwhile, postmenopausal women need less iron19 because they lose less blood once they stop having regular periods. Older women are more susceptible to illnesses such as cancer, cardiotoxicity, and neurodegenerative diseases.20
A major category on the rise as women outlive men is cognitive health. A 2022 study involving more than 2,200 subjects found that taking a daily multivitamin and mineral supplement may slow cognitive decline by about 60%,21 or nearly two years, with the biggest benefit reported among those with a history of cardiovascular disease.
Adaptogens22 such as ashwagandha offer neuroprotection, with positive effects on memory and cognitive function. Nootropics23 – including alpha lipoic acid (ALA), coenzyme Q10, creatine, ginkgo biloba and N-acetyl-L-cysteine (NAC) – can defend against oxidative damage and free radicals, and are often used to manage memory and consciousness; however, they seem to be more effective in patients with mild cognitive disorders, and their benefit in severe dementia24 is questionable.
Breast cancer prevention25 is of particular importance among postmenopausal people, as risk increases with age. Red clover, soy, hops, milk thistle and dong quai are being researched for use in preventing the disease.
Osteoporosis is a common bone disorder characterised by low bone mass and deterioration.
It is more common among women because they have less bone tissue than men and experience a rapid phase of bone loss because of hormonal changes during menopause.
Nutraceuticals including butein, cardamonin, coronarin D, curcumin, diosgenin, embelin, gambogic acid, genistein, plumbagin, quercetin, resveratrol, and zerumbone have been shown to reverse or slow down osteoporosis, according to a 2018 review in Biotechnological Advances.26
Osteoarthritis, the most common form of arthritis, is a degenerative disorder that occurs when the cartilage cushioning the ends of the bones wears down.
Before the age of 45, the condition is more common in men than in women – but after this age, the balance tips. The reasons for this are unclear but may be related to hormonal changes, musculoskeletal differences, or an increased tendency to carry excess weight, according to Arthritis Health.27
According to the NIH,28 women and girls are more likely to sustain knee injuries while playing sports, partly because of their knee and hip anatomy, imbalanced leg muscle strength, and looser tendons and ligaments.
Knee injuries dramatically increase the risk of developing osteoarthritis. The most common nutraceuticals29 used to manage the condition are glucosamine and chondroitin sulphate.
