5 supplements all women should start taking after 40

Aging, along with other hormonal changes, causes numerous physical changes in women as they turn 40. This life stage requires many tweaks to your current routine that can improve bone density along with heart wellness, sustained energy levels and emotional stability. Supplements serve as an essential tool to bridge the nutritional gaps which occur when women depend solely on food for their nutrition. These can help improve health conditions while minimising disease probabilities, and create better life quality. Women past 40 need these five essential supplements to preserve their health and build their strength. (to be taken only after consulting their doctor - images are representational)

The human body requires calcium as a fundamental element to preserve bone health particularly for women during their post-40 age group. The reduction of estrogen during perimenopause and menopause leads to bone density decline, which makes osteoporosis more likely to develop, because bones become weak and brittle. The presence of calcium enables bones to stay robust, while protecting them from breaking. The recommended daily calcium intake amounts to 1,000 mg before age 50, but increases to 1,200 mg at and beyond that age. The combination of calcium and vitamin D supplements leads to better bone health, because it enhances their absorption together.

The body requires Vitamin D to work with calcium for maintaining bone strength, and enhancing immune system function. The skin of many women aged 40 and above, shows decreased ability to produce vitamin D from sunlight exposure, as part of aging processes. The body benefits from better muscle performance through Vitamin D intake and improved balance, which minimises the chance of falls. This nutrient helps protect the body from heart disease alongside diabetes, as well as other chronic conditions. Women aged 40 to 60 years old typically need between 600 to 800 IU of vitamin D daily, according to medical standards, but testing may show individual requirements exceed this range. Taking vitamin D helps reduce fatigue and promotes general wellness.

The human body needs magnesium as an essential mineral to perform various fundamental tasks. At age 40 and beyond, magnesium serves some critical roles, including controlling blood pressure, enabling muscle relaxation, while preserving heart rhythm stability. The body needs magnesium to convert food into energy, and to maintain bone health together with calcium. Deficiencies in magnesium amongst women can lead to muscle spasms, together with migraines and excessive fatigue. Foods that contain magnesium include nuts, seeds together with leafy vegetables and whole grains, but supplements provide additional support. Magnesium supplements deliver sleep quality improvements, and mood enhancement, while fighting tiredness.

The essential fatty acids known as omega-3 fatty acids exist in fish oil, and help protect both heart health, brain functions and joint wellness. Women beyond 40 face increased heart disease probabilities and omega-3 fatty acids work to fight inflammation, and decrease harmful cholesterol amounts. Omega-3 fatty acids support brain operation by enhancing memory alongside concentration abilities that hormonal shifts can negatively impact. The two primary omega-3 fatty acids known as DHA and EPA, deliver the most beneficial effects for supplement users. Women who want to receive full benefits from fish oil supplements, should select products that contain both DHA and EPA.

The human body depends on Vitamin B12 to generate red blood cells, while maintaining a healthy nervous system. After age 40, people experience reduced B12 absorption, which results in tiredness, muscle weakness and memory problems. Most women cannot get sufficient B12 from their food sources particularly when they eat only plant-based diets. Supplements containing B12 help increase energy levels, while they protect cognitive function and preserve nerve health. B12 functions optimally as part of B vitamins, when included in multivitamin supplements which are designed for women beyond 40 years old.

Sources

Vinmec, "What supplements should be taken after the age of 40 to enhance health," 2025

PharmaChoice, "7 Signs of Insulin Resistance," 2024

Prevention, "7 Vitamins Women Over 40 Need, According to Experts," 2025

Ishawomenhospital.com, "Best Supplements for Women at Every Age," 2025

Perelelhealth.com, "Supplements Over Age 40," 2025

Solgar, "8 Important Vitamins & Supplements for Women Over 40," 2025

WebMD, "Things Your Body Needs as You Age," 2024

Disclaimer: This article is informational only and not a substitute for medical advice