Your 40s bring wisdom, confidence, and often – new health considerations. As estrogen levels begin to shift during perimenopause, your nutritional needs change too.
Here are the 12 supplements that research shows can make the biggest difference for women over 40.
Key Takeaways
- Hormonal shifts after 40 change your nutritional needs
- Focus on bone health, heart health, energy, and hormonal balance
- Quality matters more than quantity – choose fewer, better supplements
- Work with your healthcare provider to personalize your approach
The 12 Best Supplements for Women Over 40
1. Vitamin D3 – The Foundation
Declining estrogen reduces vitamin D absorption. Essential for bone health, immunity, and mood.
Dose: 2,000-4,000 IU daily
2. Magnesium – The Multitasker
Supports sleep, reduces anxiety, helps with muscle cramps, supports bone health.
Dose: 300-400mg daily
3. Omega-3 Fatty Acids – Heart and Brain Protection
Heart disease risk increases after menopause. Omega-3s support cardiovascular and brain health.
Dose: 1,000-2,000mg EPA/DHA daily
4. Calcium – Bone Health Hero
Women can lose up to 20% of bone density in the 5-7 years after menopause.
Dose: 1,000-1,200mg daily (food + supplements)
5. Collagen Peptides – Skin, Joints, and More
Collagen production drops after 40, affecting skin elasticity and joint health.
Dose: 10-15g daily
6. B-Complex – Energy and Stress Support
Essential for energy production and hormone metabolism. Look for methylated forms.
7. Probiotics – Gut Health Foundation
The “estrobolome” – gut bacteria that process estrogen – affects hormone balance.
Dose: 10-50 billion CFU daily
8. CoQ10 – Cellular Energy
Levels decline with age. Supports heart health and energy production.
Dose: 100-200mg daily (ubiquinol form)
9. Vitamin K2 – The Calcium Director
Ensures calcium goes to bones, not arteries. Essential partner to vitamin D.
Dose: 100-200mcg daily (MK-7 form)
A Simple Supplement Stack
| Supplement | Dose | When |
|---|---|---|
| Vitamin D3 + K2 | 2,000-4,000 IU + 100mcg | Morning |
| Magnesium Glycinate | 300mg | Evening |
| Omega-3 | 1,000mg EPA/DHA | With meal |
| B-Complex | 1 capsule | Morning |
| Collagen | 10g | Any time |
Supplements by Concern
For Hot Flashes: Black cohosh, Evening primrose oil, Magnesium
For Low Energy: B-Complex, CoQ10, Iron (if deficient)
For Mood/Anxiety: Magnesium glycinate, Ashwagandha, Omega-3s
For Bone Health: Calcium + Vitamin D + K2, Magnesium, Collagen
For Sleep Issues: Magnesium glycinate, Ashwagandha
The Bottom Line
Your 40s and beyond can be some of the best years of your life – with the right support. Start with the foundations (vitamin D, magnesium, omega-3s), then add based on your specific symptoms and goals.
Work with a healthcare provider who understands women’s health to create a personalized approach.
Last updated: November 2024
Disclaimer: This article is for informational purposes only. Consult a healthcare provider before starting any supplement regimen.
