what supplements do you recommend for a 50 year old woman?
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For women around the age of 50, and other experts discuss several supplements that can be beneficial:
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Creatine Monohydrate: Recommended for its benefits in muscle strength, brain health, and improvement in gut health. A typical dose is 3-5 grams per day, ideally using a pure form like Creapure to avoid side effects like gastric distress 1 2.
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Urolithin A: This supplement enhances mitochondrial health and has been shown to improve strength and endurance. It can be taken in doses of 500-1000 mg, and researchers cite its benefits in aging populations 1.
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Vitamin D3: Critical for maintaining cardiovascular, muscular, and brain health, and important for iron absorption. Many individuals have deficiencies, making supplementation necessary 2.
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Bioactive Collagen: Especially recommended for improving bone density, particularly important in menopausal women 3.
Additionally, turmeric is noted for its anti-inflammatory properties, which might help with menopause-related hot flashes, although it's not a replacement for estrogen therapy 3.
These recommendations reflect insights aimed at addressing common issues in this age group, such as muscle maintenance, bone density, and overall vitality. However, it's always advised to consult a healthcare provider before starting any new supplement regimen.
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