Top 5 Supplements Every Woman Over 40 Should Consider

As women enter their 40s and beyond, the body goes through natural changes—many driven by hormonal shifts. While a balanced diet is the foundation of good health, supplements can help fill nutritional gaps, support hormone balance, and promote overall well-being during perimenopause and menopause.

Here are five essential supplements to consider if you’re over 40:

1. Calcium

Bone health becomes a top priority as estrogen levels decline, increasing the risk of osteoporosis. Calcium is critical for maintaining strong bones and teeth.

Tip: Aim for about 1,000–1,200 mg daily from food and supplements combined. Pair calcium with vitamin D for better absorption.

2. Vitamin D

Vitamin D plays a major role in bone density, immune function, and even mood regulation. Unfortunately, many women are deficient, especially those who spend little time in the sun.

Tip: A daily supplement of 800–2,000 IU is common, but check your levels with a blood test for personalized dosing.

3. Magnesium

Magnesium supports muscle function, energy production, and nervous system health. It can also ease sleep problems and reduce the frequency of hot flashes and mood swings.

Tip: Magnesium glycinate or citrate is often best absorbed and easier on the stomach.

4. Omega-3 Fatty Acids

Omega-3s (found in fish oil or algae supplements) support heart health, brain function, and may reduce inflammation and joint pain. They can also help with mood stability during menopause.

Tip: Look for a supplement with both EPA and DHA, ideally 1,000 mg or more per day.

5. B-Complex Vitamins

B vitamins are essential for energy metabolism, mood balance, and nervous system support. Stress and hormonal changes can deplete these vitamins faster, making supplementation important.

Tip: Choose a high-quality B-complex with all eight B vitamins for maximum benefit.

Before You Start Any Supplement

Always consult your healthcare provider to ensure these supplements fit your health needs and won’t interact with medications. At Menopause Solutions, we offer personalized guidance and high-quality supplement options to help you thrive during this stage of life.