According to Brittany Lubeck, MS, RD, “At times, supplements bought at a store can be a little scary to take because their ingredients are not regulated, so we don’t really know what we are taking when we swallow them.”
Making Supplements at Home
Making supplement powders at home will mean women can rest easy knowing exactly what is inside. Plus, the process is easier than it may sound.
All that is needed to make supplements at home is
- Fresh fruits and vegetables
- An oven or dehydrator
- A blender or food processor
Essential Nutrients for Women over 40
Here are the most essential vitamins, minerals, and nutrients for women over 40:
- Vitamin C
- Calcium
- Iron
- Magnesium
- Potassium
- These B vitamins – Thiamin, Riboflavin, Niacin, B6, B12, Folic Acid
- Selenium
- Zinc
- Vitamins A, D, E, and K
- Fiber
- Probiotics
All of the vitamins and minerals above can be added to supplement powders through a variety of fruits and vegetables, with the exception of probiotics – these will need to come separately from fermented foods like yogurt, sauerkraut, kefir, miso, kombucha, and tempeh.
Fiber
Getting more fiber into supplement powders will require keeping the skins on fruits and vegetables, which may lead to tougher produce after the dehydration process.
Steps to Home-Made Food Supplement
- The first step to making supplement powders is choosing fresh fruits and vegetables. All fruits and vegetables are full of multiple vitamins and minerals, so there aren’t really any wrong choices. Switching up the ingredients of the powder regularly will not only keep things fun but will also ensure all nutrient requirements are being met.
- The next step is to peel the produce, or not to incorporate more fiber.
- Next, thinly slice the fruits and vegetables and then blanch in boiling water.
- After blanching, dehydrate the prepared produce either in a dehydrator or in an oven. If using an oven, set the temperature to the lowest setting then place fruits and vegetables on a baking sheet that is stacked with parchment paper and a drying rack. The dehydration process will take 6-8 hours on average in an oven.
- Once dehydrated, the final step is to make the supplement powder with a blender or food processor.
- Store the supplement powder in a tightly sealed container.
How to Use
Women can add the supplement powder to meals or snacks throughout the day. Eating a balanced diet on top of using supplements will be the best bet for ensuring women are getting all the nutrients needed for healthy aging.
Pairing the supplement powder with foods containing a combination of carbohydrates, fat and protein will slow digestion to help women feel full longer and absorb more nutrients.
The powders might not taste the best either, so consuming with food will probably be best. It won’t be necessary to worry about timing of taking the homemade supplement powder because the ingredients are easily absorbed with or without food.
About the Author:
Brittany Lubeck, MS, RD is a Registered Dietitian Nutritionist. She has a Bachelor of Science in Dietetics and a Master of Science in Clinical Nutrition. Brittany trained to become an RD in various settings, including pediatrics, trauma and critical care, pediatric oncology, community nutrition, sports nutrition, dialysis, and acute care. For more visit: https://ohsospotless.com/about/
Disclaimer
The Content is not intended to be a substitute for professional medical advice, diagnosis, or treatment. Always seek the advice of your physician or other qualified health provider with any questions you may have regarding a medical condition.
