What Supplements Should Women Over 40 Be Taking?

As we dive into our 40s and beyond, aging well becomes less about avoiding the inevitable and more about embracing it with style! Sure, our bodies start to change, but with the right supplements, we may attempt to keep our bones strong, our skin glowing, and our energy up. 

Whether you're looking to balance those hormones, fend off those fine lines, or keep your heart and joints in tip-top shape, the right supplements might help you feel like the best version of yourself. Keep reading to discover the best supplements for women over 40.

Always remember to have a quick chat with your doctor before you start taking supplements, because while supplements may do wonders, your health is no place for guesswork!

Core Supplements Most Women Over 40 Could Use for Overall Health

Calcium

Calcium isn’t just about strong bones and teeth—it might be the powerhouse behind every move you make, from flexing your muscles to keeping your heart beating and blood flowing. Making sure you get enough may be essential for obtaining your wellness goals.

Strong, healthy bones are one of the foundations for staying active and independent as you age. Unfortunately, many women don’t get enough calcium, and after menopause, that becomes an even bigger problem. As estrogen levels decline, your body might absorb less calcium, which may result in more serious bone issues.

That’s why women between 40 and 50 years old should aim for 1,000 mg of calcium daily, while those 51 and older need around 1,200 mg daily. Also, vitamin D is thought to be essential in calcium absorption and to help maintain proper levels in the blood, so make sure you take these two supplements together.

While the FDA supports the idea that calcium with vitamin D supplements might help reduce the risk of bone density decline, research is mixed—so it’s always best to focus on a combination of nutrient-rich foods, smart supplementation, and an overall bone-boosting lifestyle. 

Vitamin D

After menopause, estrogen levels drop, putting many women at risk for bone loss. While calcium is often the star of the show when it comes to bone health, vitamin D plays a crucial supporting role because it is thought to help regulate calcium absorption to ensure that bones stay strong. 

Most studies on bone health include both calcium and vitamin D supplements, making it tricky to pinpoint their individual effects. However, research consistently shows that taking both might lead to small but meaningful increases in bone mineral density across the skeleton.

Vitamin D does more than just support your bones, it may help reduce inflammation, support immune function, and might even play a role in muscle strength. In fact, low vitamin D levels may lead to muscle weakness and pain. 

To keep your skeletal system in top shape, women over 40 should consider aiming for the recommended 600 IU of vitamin D per day through food, sunlight, or supplements. If you’re unsure about your vitamin D needs, a quick chat with your healthcare provider may help you create a game plan to keep your bones strong and resilient for years to come!

Omega-3

Beyond being key building blocks in your cell membranes, these healthy fats (especially EPA and DHA, found in fish and supplements) have possibly been linked to better heart health and joint support. For women over 40, omega-3s become even more important, as they may help counteract some of the concerns that come with aging, like declining heart health, increased inflammation, and stiff or achy joints.

• Improved heart health: Research shows that people who have higher omega-3 levels tend to have a lower risk of heart-related issues. To back this up, in 2004, the FDA approved a qualified health claim stating that EPA and DHA may help support heart health and reduce the risk of heart complications.

• Supporting Joint Health: Omega-3s are also known for their potential anti-inflammatory effects, which is why they’ve become a hot topic in research on conditions affecting the joints. Since inflammation contributes to worsening joint stability, experts think omega-3s may help protect cartilage and reduce joint pain.

Of course, like most supplements, the results from studies are mixed, but one thing’s for sure—getting enough omega-3s, around 1.1g every day, is probably a smart move for your heart and joints!

B Vitamins

B vitamins are the unsung heroes when it comes to producing energy. In fact, seven out of the eight B vitamins help turn the food you eat into energy your body can actually use, so low levels may leave you feeling fatigued.

As we get older, our food intake and ability to absorb nutrients might drop, which is why, if you're over 40, it’s smart to keep an eye on your B vitamin levels. While several studies show that B vitamins might give you an energy boost, most of them use super high doses—so we could definitely use more research to find out just how much you really need to feel more energized. 

The thing is, your body doesn’t store B vitamins in large amounts because they are water-soluble, so you have to replenish them every single day. Thus, simply making sure you're getting the right amount may go a long way in helping your body function at its best. So, whether you're getting your B vitamins from food or supplements, they’re an essential part of maintaining your overall well-being.

Collagen

As you age, keeping your skin smooth, your hair full, and your joints strong might become a challenge. Enter collagen, your new best friend, because it may help with all three!

• Reducing fine lines and wrinkles: Collagen is essential for smooth and flexible skin. But as we get older, that production slows down, and suddenly, fine lines and wrinkles start making themselves visible. You don’t have to just accept it! Collagen supplements may help boost elasticity and hydration, giving you a healthy, youthful look.

• Enhance hair health: Did you know that after your mid-thirties, some women’s hair density might decrease and their strands could get thinner? To make it worse, later on in life hormonal shifts may lead to noticeable hair loss. Here’s where collagen comes in! This protein may help strengthen the scalp, providing the support your hair needs to stay put and grow healthy, and it may even enhance hair growth, because who doesn’t want fuller, more luscious locks?

• Promoting healthy joints: Let’s be real, getting older comes with a few creaks and cracks, especially in our joints. Not exactly fun, but collagen may help! As the most abundant protein in our connective tissues, collagen may play a role in keeping joints strong and flexible. Even better, hydrolyzed collagen contains special properties that allow it to reach joint tissues and thus might help protect them.

With all these amazing benefits, you might be thinking that you want to include collagen in your routine. Research shows that adults may safely enjoy anywhere from 2.5 to 15 grams of collagen daily, so make sure you read the label so you know how much collagen you are getting!

Not all collagen protein powders are made the same! Learn the difference in How to Identify the Best Collagen Protein Powder For Women. 

Magnesium

If you’re over 40, adding magnesium to your routine might just be a game-changer! This mineral is thought to be important for energy production, bone strength, muscle function, sleep, and overall health. However, as we age, levels tend to dip.

Luckily, a quality magnesium supplement may offer a variety of benefits, helping to combat common issues often associated with aging. These benefits include:

• Mood improvement

• Blood pressure management

• Blood sugar management

• Improved bone density

Many different types of magnesium are available to you and each offers its own set of benefits. Doing a little research can help you figure out if magnesium is right for you and which will give you the best results.

Potassium

Blood pressure tends to gradually creep up as we age and high blood pressure might increase the risk of heart-related issues. Potassium may be just what you need to keep things in check! 

Studies show that getting enough potassium might help lower blood pressure, especially for those with hypertension. Potassium may work by helping to maintain fluid balance, regulate electrolytes, and support well-functioning cells, which are all key factors in keeping your blood pressure at a healthy level. 

For women over 40, aiming for 2,600 mg of potassium a day may make a big difference in your heart health. So, load up on potassium-rich foods like bananas, spinach, and sweet potatoes to support your heart and stay ahead of the curve!

Berberine

Berberine is a chemical found in plants like goldenseal and Oregon grape. Studies show that it may help regulate blood sugar levels, which is important in supporting blood sugar levels, another health concern related to aging. It works by boosting insulin secretion and improving how your body responds to glucose.

The benefits don’t stop there. Berberine also might help fight inflammation, reduce fat buildup, support heart health, and is thought to be an antioxidant. Talk about a multitasker!

For those looking to use it to potentially regulate blood sugar levels, the typical dose ranges from 0.4 to 1.5 grams per day.

Supplements for Aging Well

As women reach their 40s, aging well becomes a priority, but it can look different for everyone. For many, this is the time when hormones start to shift (known as perimenopause), and balancing those hormones might help you feel more like yourself again. Aging well may also mean targeting those pesky signs of aging, like fine lines and wrinkles, with powerful antioxidants to help keep your skin looking fresh and radiant. Ultimately, it's about finding the right balance to help you feel energized, confident, and comfortable in your own skin, no matter what changes come your way.

Balancing Hormones

• Ashwagandha: If you're navigating the rollercoaster ride of perimenopause, this powerful root extract may be helpful for calming those challenges associated with hormone-driven ups and downs. Not only might it help ease stress, but studies show it also might tackle anxiety and sleep issues.

• Maca: This adaptogenic plant may be a game-changer for women in perimenopause, possibly offering natural hormone-balancing benefits. Maca might be your go-to for easing hot flashes, night sweats, balancing moods, and better sleep. And that’s just the tip of the iceberg, maca also may support metabolism, cardiovascular health, muscle growth, and much more!

• Rhubarb Root Extract: If you're dealing with perimenopausal or menopausal symptoms, this supplement might be just what you want. Research shows it may help improve hot flashes, irritability, sleep problems, mood, and that draining feeling of physical and mental exhaustion—potentially helping you feel more like yourself again.

• Fenugreek: Fenugreek may be another powerful ally in your perimenopause journey, helping to reduce hot flashes and stabilize mood. Plus, this supplement may also fight skin aging, giving you even more reasons to add it to your wellness routine. 

Anti-aging and Antioxidants

Antioxidants are like your skin’s personal bodyguard, helping to slow down the aging process and keep you looking fresh. They work by fighting off free radicals, those pesky little molecules that cause damage to your cells every day. By protecting your cells from this damage, antioxidants help reduce wrinkles, keep your skin glowing, and support your body’s overall health. So, if you’re looking for a way to combat the signs of aging, antioxidants are a must-have in your routine. Some powerful antioxidants that might be helpful in fighting off the effects of aging include:

• Vitamin C

• Vitamin E

• CoQ10

• Green Tea Extract

Adding these to your wellness routine may help protect your skin and body from the daily wear and tear of aging!

Building your Powerhouse Wellness Routine

Incorporating these supplements into your daily routine might help you stay energized, strong, and glowing as you embrace this exciting chapter of life. From supporting your bones to enhancing your skin’s radiance, the right nutrients are key to aging with confidence and vitality.