What Supplements Should Women Take Over 40 /50/60? 7 Must-Haves

March is a time to celebrate women—your strength, wisdom, and well-being. And as you continue your journey through different life stages, taking care of your body becomes more important than ever. You may be wondering, what supplements should women take to maintain energy, support hormonal balance, and promote long-term health? Your nutritional needs evolve, and the right supplements for women’s health can support bone density, heart health, cognitive function, and skin vitality, ensuring that you continue to feel your best, staying strong, vibrant, and resilient at every stage of life!

What Supplements Should Women Take in Their Forties?

Turning 40 is a milestone that brings wisdom, confidence, and an evolving relationship with your health. You may have spent years fine-tuning a lifestyle that prioritizes whole foods, movement, and mindfulness, but as you enter this new decade, your body begins to demand a little extra support. Hormonal shifts, especially estrogen and progesterone levels fluctuations, can subtly impact metabolism, energy levels, and skin elasticity. If you are experiencing perimenopausal symptoms, refer to this article for information on herbs for perimenopause. 

You may also notice that maintaining your usual weight requires more effort, your workouts leave you feeling sorer than before, and your skin isn’t as naturally radiant as it once was. These changes signal deeper biological shifts that affect bone density, cardiovascular health, and cognitive function.

As your body naturally slows collagen production, your skin may feel drier, your joints less flexible, and your hair slightly thinner. Your bone mass begins to decline, making osteoporosis prevention a growing priority. Additionally, your risk for cardiovascular disease increases, emphasizing the importance of heart health and circulation support. This is why incorporating supplements women over 40 should take is essential—to maintain your current energy levels and to ensure that you continue thriving in every aspect of your life. See our blog post on Chinese herbs for heart health last month for more information.

You’ve built a lifestyle around natural wellness, balancing career, family, and self-care with a thoughtful approach. Now, it's time to add targeted supplements that align with your values and provide the extra support your body needs. Whether it’s strengthening your bones for an active lifestyle, keeping your cognitive function sharp for your career, or supporting your cardiovascular health so you can continue hiking, practicing yoga, or enjoying time outdoors, the best supplements for women over 40 will help you embrace this chapter with confidence and vitality.

1. Calcium and Vitamin D

• Essential for bone mineral density, helping prevent osteoporosis.
• Vitamin D supplements support immune function, reduce inflammation, and enhance calcium absorption.
• Since sun exposure alone isn’t enough to meet daily vitamin D needs, supplementation ensures optimal levels.

2. Omega-3 Fatty Acids

• Found in fatty fish and plant-based sources, omega-3s support heart health and cognitive function.
• Helps maintain hormonal balance and reduce inflammation, protecting against chronic diseases like cardiovascular disease.
• For postmenopausal women, omega-3s also aid in joint health and brain function.

3. Magnesium

• Supports muscle relaxation, better sleep, and stress management.
• Enhances calcium absorption and maintains bone mineral density.
• Helps with muscle recovery and tension relief from an active lifestyle.

4. B Vitamins (B6, B12, and Folate)

• Essential for cognitive function, energy metabolism, and mood balance.
• Supports red blood cell production and nerve function.
• Helps prevent atrophic gastritis and maintains brain health.

5. Collagen Peptides

• Promotes skin elasticity, joint health, and muscle tissue preservation.
• Helps counteract age-related muscle loss and supports bone strength.

6. Probiotics

• A balanced gut microbiome supports immune function, digestion, and nutrient absorption.
• Helps regulate hormonal changes affecting gut health in women over 40.
• Certain strains of probiotics can help boost “feel good” neurotransmitters and minimize anxiety and depression associated with perimenopause and menopause. 

7. Coenzyme Q10 (CoQ10)

• Supports heart function, energy production, and normal energy release.
• Helps maintain optimal energy and cardiovascular health.

Vital Supplements for Women Over 50

Around the age of fifty (sometimes earlier and sometimes later), your body undergoes one of its most profound transitions—menopause. This life stage brings significant hormonal changes that can affect nearly every aspect of your health, from bone mass and metabolism to heart function and cognitive sharpness. As estrogen levels decline, you may notice shifts in energy levels, weight distribution, and emotional well-being. While this change is a natural part of aging, it can also be a time of adjustment, where your body requires additional support to stay strong and resilient. See our blog post on natural hormone replacement for menopause for more information. 

One of the biggest concerns for women over 50 is bone health, as estrogen plays a critical role in maintaining bone mineral density. Without it, the risk of osteoporosis and fractures increases. Cardiovascular health is another key consideration—estrogen has a protective effect on the heart. As it diminishes, women face an increased risk of high blood pressure, high cholesterol, and arterial plaque buildup. Additionally, cognitive function can be affected, with many women experiencing brain fog or memory lapses as they transition into postmenopause.

However, this stage also presents an opportunity to fine-tune your wellness approach. By learning what supplements should women take over 50, you can actively support your body through these transitions, maintaining strength, energy, and overall well-being. You’ve always been proactive about your health, and now is the time to lean into evidence-based nutrition to stay vibrant, confident, and in control of your aging journey. For additional information, refer to our blog post on best supplements for women over 50.

1. Multivitamins for Women

• A high-quality daily multivitamin ensures optimal intake of key nutrients.
• Should include vitamin D, B12, calcium, and antioxidants for bone health and cognitive support.
• Helps bridge nutritional gaps and support overall immune function.

2. Vitamin K2

• Works alongside vitamin D to optimize calcium absorption, ensuring it is directed to bones rather than arteries.
• Helps prevent cardiovascular disease and supports bone mineral density.

3. Adaptogenic Herbs (Ashwagandha, Rhodiola, Maca)

• Helps balance stress hormones, particularly cortisol, which can rise due to hormonal fluctuations.
• Supports energy levels, mood balance, and adrenal function.

4. Resveratrol

• A powerful antioxidant in red wine and grapes is linked to cellular health, cardiovascular support, and longevity.
• May help support brain health and slow the signs of aging.

5. Iron (If Needed)

• Many menopausal and postmenopausal women require less iron, but those experiencing fatigue or diagnosed with anemia benefit from supplementation.
• Ferrous fumarate and gentle iron formulations are best for easy absorption.

6. Fiber Supplements

• Supports digestive health, promotes healthy cholesterol levels, and stabilizes blood sugar.
• Prebiotic fiber blends can support gut microbiome balance if dietary fiber intake is insufficient.

7. Plant-Based Estrogen Supplements (Phytoestrogens)

• These compounds, found in soy, flaxseed, and red clover, mimic mild estrogenic activity, helping to balance hormonal shifts.
• May help reduce symptoms like hot flashes, night sweats, and mood swings.

Key Supplements for Women Over 60

At 60 and beyond, your approach to wellness shifts toward a preventative and longevity-focused mindset. Your body has served you well for decades, and now the emphasis is on maintaining muscle strength, preserving brain function, and reducing the risk of age-related diseases. While you may no longer be navigating the hormonal rollercoaster of menopause, the natural aging process affects bone density, cardiovascular function, and cognitive sharpness.

The ability to synthesize certain essential nutrients diminishes with age, so learning what supplements should women take daily at this stage is critical for sustaining vitality and independence. Whether you want to stay physically active, protect your brain health, or simply enjoy a high quality of life, the right supplements can significantly impact your long-term wellness.

You’re no stranger to prioritizing health, and at this stage, a proactive approach to supplementation will help ensure that you continue doing the things you love—whether that’s spending time with family, traveling, engaging in fitness, or simply feeling strong and mentally sharp. Let’s explore the best supplements for women over 60 to support your energy, mobility, and longevity.

1. Vitamin D & Calcium (Higher Doses)

• Supports bone density, reduces fracture risk, and strengthens muscle tissue.
• Essential for preventing osteoporosis and bone deterioration.
• Works alongside vitamin K2 to promote optimal calcium absorption.

2. Protein Supplements

• Helps counteract age-related muscle loss (sarcopenia) and supports muscle building.
• Essential for muscle protein synthesis and muscle tissue maintenance.
• Supports metabolism and physical strength.

3. Curcumin (Turmeric Extract)

• A potent anti-inflammatory that supports joint health and brain health.
• Helps reduce symptoms of arthritis and chronic pain.
• Promotes cognitive function and mental clarity.

4. Eye Health Supplements

• Promotes eye health and protects against macular degeneration.
• Helps maintain sharp vision and reduce strain from screen time.

5. Nootropic Supplements (Lion’s Mane, Ginkgo Biloba)

• Enhances cognitive function, memory retention, and mental alertness.
• Supports brain plasticity and longevity.

6. Electrolytes (Magnesium, Potassium, Sodium)

• Helps maintain hydration, blood pressure, and muscle function.
• Reduces the risk of cramps, dizziness, and fatigue.

7. Probiotics with Prebiotics

• Supports gut health, digestion, and immune function.
• Can help with energy production and vitamin B absorption.
• Helps maintain a healthy gut microbiome, which is linked to better overall health.

A Personalized Approach to Women’s Health

Navigating what supplements should women take at different life stages ensures you’re not just surviving but truly thriving. Your holistic approach to well-being means that every supplement you choose should align with your values—natural, evidence-backed, and professionally endorsed. With your commitment to a wellness lifestyle, focusing on the best supplements for women tailored to your unique needs allows you to age gracefully while maintaining energy, vitality, and balance.

You already understand the importance of integrating natural remedies with modern science. The right combination of vitamins and supplements for women ensures that your nutritional needs evolve with your body. The key is consistency, whether you're focused on bone strength, heart health, hormonal balance, or cognitive function. Before making significant changes, consult a trusted healthcare provider who appreciates your holistic outlook.

Aging is a privilege that should be embraced with strength, confidence, and vitality. You’ve spent years curating a lifestyle that supports longevity and well-being, and now, with the right daily supplements, you can continue living a fulfilling and vibrant life.

Frequently Asked Questions

What Supplements Should I Take Daily if I am a Woman Over 40?

For women over 40, the most important daily supplements include calcium, vitamin D, omega-3 fatty acids, magnesium, B vitamins, collagen peptides, and probiotics. These supplements should help support bone health, hormone balance, and energy levels.

What Is The Best Multivitamin For Postmenopausal Women?

The best multivitamin for postmenopausal women should contain high vitamin D, calcium, magnesium, B12, and antioxidants to support bone density, cognitive function, and heart health. Look for one without excess iron unless recommended by your doctor.

Should Women Take Multivitamins Every Day?

Yes, a high-quality multivitamin can help fill nutritional gaps in your diet. If you eat a balanced diet rich in whole foods, you may not need one daily, but a woman’s multivitamin can provide essential nutrients to support aging and overall health.

What Vitamins Should A 45-Year-Old Woman Take For Energy And Metabolism?

For sustained energy and metabolic support, a vitamin regimen for women in their mid-40s should include B vitamins, iron (if needed), vitamin D, magnesium, and CoQ10. These nutrients support adrenal function, prevent fatigue, and enhance vitality.

What Are The Best Supplements For Women’s Health As They Age?

The best supplements for women's health after 40, 50, and 60 include calcium, vitamin D, omega-3s, probiotics, collagen, creatine, and adaptogenic herbs. These supplements help support hormone balance, cardiovascular health, bone density, muscle mass, and cognitive function.