Omega 3   For women over 50, a daily intake of 250–500 mg of combined EPA and DHA omega-3 fatty acids is recommended to support heart, brain, and joint health. Consuming two servings of fatty fish (like salmon, mackerel, or sardines) weekly provides the optimal 1,000–3,000 mg daily range needed toContinue Reading

Creatine For women over 50, a daily dose of 3 to 5 grams of creatine monohydrate is considered optimal for maintaining muscle mass, strength, and cognitive health. While 3g is sufficient for long-term maintenance, some studies suggest that 5-10g daily can be more beneficial for postmenopausal women to combat sarcopenia.Continue Reading

Iodine Micronutrients Critical for healthy growth and cognitive development.Continue Reading