Our nutritional needs change as we enter midlife, and we must be mindful of the vitamins and minerals we consume. One group of vitamins that is often overlooked but plays a crucial role in women’s health during this phase is the B vitamins.
B vitamins are vital for processing carbohydrates and maintaining healthy blood glucose levels. They also support the nervous system and reduce homocysteine levels, a protein that can increase the risk of various health conditions such as stroke, osteoporosis, bone fractures, and cognitive decline [1-3].
The B vitamins include thiamine (B1), riboflavin (B2), niacinamide (B3), folate (B9), biotin (B7), cobalamin (B12), pyridoxine (B6), and pantothenic acid (B5). While most B vitamin deficiencies are rare, cobalamin and folate deficiencies are common in women, and older adults are at a higher risk of developing B vitamin deficiencies [1].
- Signs of B vitamin deficiency include
- Anaemia
- Fatigue
- Weakness
- Constipation
- Loss of appetite
- Unintentional weight loss.
Sources of B Vitamins
To get enough B vitamins, we should consume a balanced diet that includes whole grains, leafy green vegetables, dairy, eggs, meats, fish, nuts, and seeds. Here are some examples of the B vitamin content in common foods per serving:
- Thiamin: pork chops (3 oz) – 0.5-0.9 mg; black beans (1/2 cup) – 0.2 mg
- Riboflavin: beef liver (3 oz) – 3.5 mg; low-fat milk (1 cup) – 0.4-0.5 mg
- Niacin: chicken breast (3 oz) – 10 mg; peanut butter(3 oz) – 4.5 mg
- Folate: boiled spinach (1/2 cup) – 131 mcg; fortified breakfast cereal (1 serving) – 100-400 mcg
- Biotin: cooked egg (1 large) – 10-20 mcg; almonds (1 oz) – 1.5-6 mcg
- Cobalamin: beef liver (3 oz) – 58 mcg; fortified breakfast cereal (1 serving) – 1.5-6 mcg
- Pyridoxine: roasted chicken breast (3 oz) – 0.5-0.6 mg; baked potato with skin (1 medium) – 0.4-0.6 mg
- Pantothenic acid: cooked shiitake mushrooms (1/2 cup) – 1.3-1.4 mg; (3 oz) – 0.6-1.2 mg
The recommended daily intake of B vitamins for adults is as follows:
- Thiamin: 1.1-1.2 mg
- Riboflavin: 1.1-1.3 mg
- Niacin: 14-16 mg
- Folate: 400 mcg (600 mcg for pregnant women)
- Biotin: 30 mcg
- Cobalamin: 2.4 mcg
- Pyridoxine: 1.3-1.7 mg
- Pantothenic acid: 5 mg
Sample day of eating
Breakfast: Scrambled eggs with spinach and mushrooms (vitamins B2, B3, B6 & B12)
Snack: Greek yoghurt with mixed berries (vitamins B2 and B12)
Lunch: Grilled salmon salad with mixed greens, black beans, avocado and cherry tomatoes (Vitamins B1, B6 and B12)
Dinner: Grilled chicken breast, baked potato with skin and steamed broccoli (vitamins B3, B5 and B6)
If you’re unsure about getting enough B vitamins, consult your physician. They can arrange blood tests to determine if you need supplements to boost your intake.
In summary, B vitamins are essential for women’s health in midlife. They play a vital role in maintaining healthy blood glucose levels, supporting the nervous system, and reducing the risk of various health conditions. If necessary, eating a balanced diet and taking supplements can help ensure you’re getting enough B vitamins.
References
- Hanna, M., Jaqua, E, Nguyen, V & Clay, J (2022) B vitamins: Functions and uses in medicine. The Permanente Journal, https://doi.org/10.7812/TPP/21.204.
- Cheng, D., Kong, H., Peng, W., Yang, H., Lu, H., Huang, C., & Jiang, Y (2016) B vitamin supplementation improves cognitive function in the middle-aged and elderly with hyperhomocysteinemia (2016). Nutritional Neuroscience, 19(10: 461-466. https://doi.org/10.1179/1476830514Y.0000000136
- Odai, T., Terauchi, M., Suzuki, R., Kato, K., Hirose, A., & Miyasaka. N (2020) Depressive symptoms in middle-aged and elderly women are associated with a low intake of vitamin B6: a cross-sectional study. https://doi.org.10.3390/nu12113437
