Suplementos for women over 40

For women over 40, several supplements can be beneficial, particularly as they enter perimenopause and menopause. Here are some key recommendations based on insights from experts like Stacy Sims and Andrew Huberman:

Key Supplements

1. Creatine:

   • Important for brain health, mood, and gut health.
   • Recommended dose: 3 to 5 grams of high-quality creatine monohydrate (preferably Creapure) daily to minimize side effects like gastric distress 1.

2. Vitamin D:

   • Essential for cardiovascular health, muscle function, and brain health.
   • It aids in iron absorption as well 1.

3. Myo-Inositol and D-Chiro Inositol:

   • Useful for balancing hormones, especially for women with conditions like polycystic ovary syndrome (PCOS).
   • Recommended dose for myo-inositol: 1 to 5 grams daily.
   • For D-chiro inositol, the dosage should be about 1/25 to 1/40 of the myo-inositol dose taken 2.

4. Omega-3 Fatty Acids:

   • Supports overall hormonal balance and is crucial for fertility; recommended as both a supplement and in food sources like fatty fish.
   • Aim for at least 1 gram of the EPA form of omega-3 daily, with some suggesting doses up to 3 grams for optimal benefits 2.

5. Iron:

   • Important in conjunction with vitamin D for health maintenance, especially if tests indicate low levels 1.

General Advice

Supplements should complement a balanced diet rather than replace it. It's essential to consult with a healthcare provider before starting any new supplement regimen, especially to cater to personal health conditions or needs. Regular monitoring and tailored advice can help manage the changes that accompany aging 1 2.