Nutritional needs change as women reach their 40s, coinciding with many physiological changes that are occurring in this season of life. We all try our best to eat well, engage in exercise, and practice other healthy habits. Adding certain nutritional supplements is another good preventive health practice to help support overall wellness. Here are 8 of the best supplements for women over 40.
Interested in the best supplements for men over 40? Read this article.
Multivitamins for Women Over 40
Multivitamins are not meant to replace the vitamins and minerals found in whole foods, but they can certainly help bridge any gaps that may become more likely as we get older.
Choose women’s multivitamins that have been designed specifically for your age bracket. For example, one that contains plenty of B vitamins (for energy support) and iron (which is key for menstruating women).
Shop All Women's Multivitamins
READ MORE: Men’s vs. Women’s Multivitamins
Omega-3 Fatty Acids for Women
Omega-3 fats include DHA and EPA as well as their precursor, ALA. They are heavily involved in brain and eye health and low omega levels may be associated with low mood. Furthermore, omega-3s may help support the cardiovascular system, joints, and digestive health.
The best places to get EPA and DHA are fish and seafood, but ALA is also found in foods like hemp, chia, and flax seeds, as well as walnuts. However, only a small percentage of ALA is converted to EPA and DHA. Health organizations recommend adults consume at least 500mg to 1000mg of EPA and DHA daily. To meet this goal, eating 4-6 meals including fatty fish (like mackerel, salmon, and herring) per week would be needed.
If you don’t eat fish or seafood regularly, add an omega-3 supplement to your routine. Many are made with fish or krill oil, but some are also made with algae oil that is vegan-friendly.
PROBIOTICS
Probiotics for women over 40 are a combination of bacteria that naturally live in your body and may provide digestive and immune support. They help maintain a healthy community of microorganisms.
Gut bacteria can be influenced by an array of factors, such as stress, diet, and antibiotic usage. Research suggests that a healthy gut microbiome is important for supporting digestive, immune, and even neurological health.
Probiotics are naturally found in fermented foods, such as tempeh, miso, kefir, sauerkraut, and kimchi. If you don’t regularly consume these foods, consider a probiotic supplement. Look for a broad-spectrum probiotic rather than a single-strain for the most benefit.
VITAMIN D + CALCIUM
Getting enough vitamin D and calcium is necessary for healthy teeth and bones. They work together and are some of the best vitamins for women, especially after age 40.
Vitamin D is known as “the sunshine vitamin” because our skin can actually produce vitamin D when exposed to direct UV light. However, most of us aren’t getting enough regular outside time to make all the vitamin D we need.
While vitamin D is predominantly found in fatty fish, UV-treated mushrooms, and certain vitamin D-fortified foods, many of us also don’t consume enough to meet our needs. Calcium is found in foods like dairy products, calcium-set tofu, beans, leafy greens, almonds, and some non-dairy plant milk.
Adequate vitamin D is essential to build and maintain bone mineral density. Plus, daily supplementation with vitamin D provides dietary support to maintain normal blood calcium levels. As women get older, calcium absorption decreases which can lead to weakened bones, making it even more important to get enough of this essential vitamin.
As for the question of how much vitamin D per day for a woman, have your vitamin D levels checked before adding a supplement, so you dose appropriately. Look for vitamin D3 (cholecalciferol) supplements as these are better absorbed than vitamin D2 (ergocalciferol) supplements.
If you can find a vitamin D3 + moderate calcium-containing supplement that also has vitamin K, as some evidence suggests it may boost the efficacy of the other two nutrients.
COLLAGEN FOR WOMEN
Collagen is the most abundant structural protein in the body, found in connective tissues, skin, tendons, bones, and cartilage. It’s also involved in numerous bodily processes, including immune response, tissue repair, and communication between cells.
While your body makes its own collagen, the ability to produce it decreases with age. Reduced collagen production can play a role in wrinkles, joint health, and decreased skin elasticity and hydration. That’s why adding a collagen supplement may be beneficial for women as they reach their 40s.
TURMERIC
Turmeric has been used for centuries. This pungent, yellowish-orange colored spice contains a bioactive compound called curcumin. Because curcumin is a powerful antioxidant, there is evidence that curcumin may help support a healthy inflammatory response16. This may be beneficial for women over 40 to help support overall health and wellness.
Look for a turmeric supplement that contains black pepper or piperine, the active component in black pepper, which may boost curcumin bioavailability.
MAGNESIUM
Magnesium is essential for maintaining normal cellular health and organ function. It acts as a cofactor in over 600 enzymatic processes, including nerve, skeletal muscle, heart, and energy function.
Not getting enough magnesium may influence heart and metabolic functions and taking a magnesium supplement may be especially beneficial as we get older.
READ MORE: Magnesium: Under The Microscope
VITAMIN B12
Vitamin B12 is needed for red blood cell formation, nerve function, DNA production, and cell metabolism. Stomach acid is needed to properly absorb and utilize B12, but its ability to do so declines with age.
A vitamin B12 supplement is critical if you don’t consume animal products, but can also be helpful for women after the age of 40.
THE TAKEAWAY
Women do so much for others, but it’s important to take care of yourself too. One of the simplest things you can do to support your health after 40 is to consider some of the supplements above.
While it’s best to get the majority of your vitamins and minerals from a well-rounded diet, it’s not always possible to meet your needs this way. As you get older, consider adding either a multivitamin or some single-nutrient supplements and vitamins for women to help support digestive, heart, joint, and brain health.
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