Categories – Women 45 – 65

middle aged lady in kitchen

Women's Supplements Aged 45 - 65 years

See the table below for Eric Llewellyn's recommendations for women aged between 45 - 65yrs. This information is offered as an introduction to supplements, foods & substances known to help with women's health between the ages of 45-65. This information is not a substitute for medical advice or treatment & it is suggested that sound advice is taken by an appropriately qualified practitioner.

Daily Intake Initial Period Ongoing Intake
Multivitamin-Mineral 1 twice daily 2 weeks 1 daily
Magnesium 40mg 1 twice daily 4 weeks 1-2 for 3 months
Joint & Bone Supplement 1 daily 4 weeks 1-2 for 3 months
Essential Fatty Acid Complex 1 twice daily 2 weeks 1 daily
Antioxidant + Coenzyme Q10 1 twice daily 4 weeks 1 daily
GTF Chromium + Anti-oxidants 1 daily 1 daily 1 daily
Zinc and Copper 1 twice daily 4 weeks 1-2 for 3 months
Caprylic Acid Complex 1 twice daily 30 days 1 for 2 months
Probiotic 1 month course As required

Introduction to Women's Health - Aged 45 - 65 Years

Women's health and well-being can benefit from special attention both to dietary intake and specific supplementation during middle age and beyond.


The female body needs additional dietary support during the menopause, which usually occurs between the ages of 45 and 55 (see menopause section for greater detail). Statistics tell us, it is interesting to note, that in western nations the onset of female menopause occurs on average at age 51.

Hot flushes are a frequent discomfort for many women during the female menopause. It is estimated that up to 75% of menopausal women experience this discomfort.

The menopause is not the only change that requires special dietary attention during this phase in women's lives. Several other important women's health issues that need consideration, such as bone health, digestive processes, absorption of nutrients and the ability of the immune system to respond to detrimental bacteria.


It is therefore a time when it is important to recognise and pay diligent attention to dietary needs, taking simple steps such as ensuring that potassium-rich foods are plentiful as cooked vegetables, fruits and raw salads.

Potassium helps to balance sodium levels, and reduce this mineral's potentially less desirable effects on heart function, bone health, mood and emotions, and water retention. Sodium is usually taken in as table salt, at the table or in manufactured foods.

Gut Micro Flora

Both Females and Males of this age group start to lose the full range of beneficial bacteria in the intestines. These beneficial bacteria are very important to the immune system, and comprise almost 90% of the digestive tract's flora.

They are responsible for optimal processing and absorption of healthy food nutrients. They are also responsible for the production of several important vitamins among the vitamin B group of nutrients, as well as vitamin K, a valuable antioxidant that helps protect the liver and boost the immune system.

Some viruses that can enter the gut. This is an age of change that affects both mental and physical resources.

Maintaining good bone density is prudent at this age, and there is a need to support bone tissue as much as possible. Women unfortunately become more susceptible to bone loss than men at this age.

This age group also experiences a reduction in the elasticity of arteries and other blood vessels, and can become more susceptible to varicose veins.

Women - Aged 45-65

Women's health & well-being can benefit from special attention both to dietary intake & specific supplementation during middle age & beyond. There are various important women's health issues that need consideration, including menopause, bone health, digestive processes, absorption of nutrients & the ability of the immune system to respond to detrimental bacteria.

Wise Owl’s vitamins and minerals are truly natural supplements made using high quality ingredients, in a whole food matrix. They can provide your body with the levels of nutrients our ancestors consumed, as nature intended. Because they are made from real food, your body is able to absorb and use the active nutrients much more efficiently.

Dietary Recommendations
Positive Foods
  • Cereal grains: whole brown rice, barley, rye, buckwheat, oats, oatmeal
  • Vegetables: sweet potato, cauliflower, broccoli, spinach, iceberg lettuce, cucumber, miso, soya bean tofu, beetroot, celery, parsnip, carrot, cucumber, turnip
  • Fruits: freshly squeezed & diluted lemon juice, apples, dried figs, apricots, ripe bananas, avocado, blueberries, raisins, dates, olives
  • Legumes: dried peas, soybeans, haricot beans, chick peas, butter beans, lentils, black beans, green peas
  • Teas, Herbs & Spices: sarsaparilla, ginger, parsley, basil, green tea, turmeric, camomile, peppermint
  • Nuts & Seeds: sesame seeds, sunflower seeds, almonds, hazelnuts, walnuts, pistachio and pine nuts
  • Fungi: Reishi mushrooms
  • Fish: oily fish (except mackerel), tuna, haddock, anchovy, and prawns
  • Dairy: three to four modest portions of organic live yoghurt per week
  • Meats: organic chicken, lamb
  • Additional Foods: molasses
Negative Foods
  • Cereal grains: refined cereals, refined flour products
  • Vegetables: excess garlic
  • Fruits: orange, orange juice, grapefruit & grapefruit juice
  • Legumes: soya milk
  • Teas, Herbs & Spices
  • Nuts & Seeds: old Brazil nuts and high intake of peanuts
  • Fish: mackerel
  • Poultry: battery chicken, hens'eggs
  • Meats: pork & pork products, reduce intake of proteins from red meat, salami
  • Dairy: cow's milk, reducing dairy to a minimum, reduce non-organic cheese
  • Fats: hydrogenated fats, refined cooking oils, fennel oil, trans-fatty acids, low fat foods
  • Food Additives: tartrazine, artificial sweeteners, sulphates (preservative)
  • Beverages: avoid excess caffeine & alcohol; avoid artificially sweetened drinks
  • Avoid: low fat foods, refined carbohydrates, white sugar (sucrose), high additive processed foods, artificial sweeteners, chocolate, pickled foods
  • Cooking methods: fried foods, barbequed foods
Additional Information
Additional Comment
  • As part of a healthy lifestyle, it is well understood that smoking is deleterious to good health.
  • Being aware of appropriate weight management is also well understood.
  • Less well discussed in relation to good health, however, is the importance of our feelings and emotions. Lack of self-esteem is so often associated with poor eating and lifestyle habits. All of us have positive aspects to our life, and focusing on these will improve our well-being.
  • It is important that attention is paid to the balance between acid-forming and alkali-forming foods. The optimum balance is around 60% alkali-forming and 40% acid-forming.
  • Adopt a diet based on organic wholefoods, vegetables, fruits and grains.
  • Raw foods such as salads and fruits should be about 20% of the daily food intake for optimum health benefits.
  • There is benefit in eating in a specific order: fresh 'live' foods first such as salads to prepare the digestive system. Next follow cooked vegetables, then proteins. Anything starchy should be last. Eating in this order ensures food enters the digestive system in order of digestion time.
  • Chew foods slowly and thoroughly, as this increases their nutritional benefits, particularly as we get older.
  • Research has shown that reducing intake of dairy products in later life is beneficial.
  • It is best to reduce red meat within the diet to occasional intake. As a general guide, the best meat sources are lamb, and with regard to poultry, properly-fed and organically-reared chicken.
  • White fish are generally the better option. Coastal fish such as mackerel are best reduced, as they tend to contain more of the undesirable toxic pollutants.
  • As the years progress it is sensible to reduce the total intake of refined sugars.
  • Avoid dehydration - take plenty of fresh water. Good quality still mineral water from a glass container is the superior form; though a good tap filter is also satisfactory. During exercise, the body loses up to 3 litres and it is good to remember that muscles are composed of 70% to 75% water. Adequate water intake is known to help reduce the feeling of tiredness and fatigue. Increased intake of water can help to reduce weight.
  • Foods cooked in aluminium cookware reduce water's ability to be used by the body.
  • Avoid high intake of beverages containing caffeine, e.g. excess coffee, artificially sweetened fizzy (carbonated) and still drinks, and soft drinks high in sugars ending in '-ose' such as 'sucrose', 'glucose' and 'fructose'.
  • Take exercise as much as possible out of doors in clean air. Prolonged exercise in air conditioning with artificial lighting should be no more than an hour at one time. Isotonic exercise has been found beneficial in reducing muscle weakness.
  • Sunlight has a beneficial effect on the whole person, and is also known to alleviate the experience of fatigue that can also occur with extended periods of exposure to artificial lighting. Wearing sunglasses can reduce energy levels, as they block out some beneficial rays that can actually enhance energy.
  • Avoid shampoos and soaps containing Sodium Lauryl Sulphate.
Additional Help & Support
  • A health review with a medical homeopath is also an additional positive health step.It is not commonly talked about, but adequate water and hydration help regulate weight.
  • An adequate intake of magnesium and selenium as in the Multi-Vitamin & Mineral formula can help remove some waste materials from the body that are known to contribute to body odour.
  • Full spectrum fluorescent lighting is known to help create a calming effect within children, whereas the more standard forms of fluorescent lighting do not help.
  • Natural sunlight also helps prevent hyper-activity. However, over-exposure to sunlight can exacerbate it.

All information contained on this website is for information only and should not be used to diagnose, prevent, treat or cure any disease, health or medical condition. The products are not intended to diagnose, prevent, treat or cure any health or medical condition.

Do not exceed stated dose or use with prescribed medication unless advise by a doctor or medical practitioner.

**Keep out of reach of children