Women ask me about supplements, a lot. So, I’m putting my generic answer here and also on the blog on my website where many of my newsletters find a permanent home.

Firstly, supplements are drugs. It’s why your doctor asks you if you’re taking any drugs or supplements.

Supplements create chemical reactions in your body, so they shouldn’t be taken without careful thought, research and thorough investigation of how they’ll interact with any drugs or other supplements you’re already taking.

Also, supplements are highly unregulated and what’s written on the container is not guaranteed to be what’s actually in the container.

In fact, most supplement testing shows that it’s the rule (not the exception) that what’s on the label is NOT the full truth about what’s in the bottle.

I believe you should try to get all of your nutrients, vitamins, minerals, amino acids, etc. from food. If you eat a wide variety of plant food, this will mostly happen.

The way to determine if you’re actually getting all your nutrients or not is to get lab tests.

If your lab tests show that you have a deficiency, the first step is to work with your healthcare provider to determine if you can make food and/or lifestyle changes to correct the deficiency – before you start taking a supplement (or drug).

Then, try the food/lifestyle changes for 90 days and test again. Is the result improving?

If you go through a few cycles of testing and making changes and you’re still not where you want to be, then consider a supplement – in partnership with your healthcare provider.

I’ve been working with a healthcare provider for years (she’s a specialist in women of my age and not covered by my insurance, but the investment is very worth it to me and my long term health).

There are two vitamins and a mineral that I’m chronically deficient in. One of the problems is that I likely have a disregulated hormone that controls absorption of the mineral.

I worked on dietary changes for a long time before I started supplementing.

And when I did start supplementing, it was with must-be-ordered-by-my-healthcare-provider supplements (not some random bottle I purchased off of Amazon or at a store) and with consistent lab work to make sure they’re working as desired.

I’ve had to do a lot of experimenting with these supplements: dosage, time of day, what foods I eat within a 1-hour window of consuming the supplement, caffeine use, and other persnickety factors for them to work well for me.

Honestly, it’s expensive and frustrating but my health is important to me. I go without more fun things I’d rather spend my money on so that I can afford this.

I share all this with you because it exemplifies the care I think women over 50 should take with supplements.

When we’re younger, our bodies are more resilient. Now, we need to be more responsible with what we consume.

Our best and first line of defense is an abundant plant diet full of colors, fiber, antioxidants, macronutrients, micronutrients, polyphenols, vitamins and minerals.

If you can, eat fruits, vegetables (both raw and cooked), legumes, nuts, seeds and whole grains often.

Also, find a local healthcare provider / team who listens to you. Don’t hand over your power, make sure you have an equal seat at the table of your own healthcare.

And thrive!