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Top 7 Supplements for Women Over 40: Boost Energy, Hormone Balance & Bone Health
As women cross the age of 40, the body undergoes a series of hormonal and physiological changes that can impact energy levels, metabolism, mood, bone density, and overall well-being. From perimenopause to menopause, these transitions can bring nutritional gaps that diet alone may not fully cover.
Many women over 40 turn to supplements to support their health and longevity.
Dr. Rachele Pojednic, a nutrition and exercise researcher with Stanford Lifestyle Medicine, offers science-backed insights to empower women to stay strong, energized, and resilient through every stage of aging.
Top 7 supplements for women 40 and older:
1. Calcium + Vitamin D3: For Strong Bones and Immune Support
After 40, women are at a higher risk of developing osteopenia and osteoporosis due to declining estrogen levels. Calcium and vitamin D3 work synergistically to support bone density and reduce the risk of fractures.
Benefits:
- Strengthens bones and teeth
- Reduces bone loss
- Supports immune system function
- Helps prevent osteoporosis
2. Magnesium: For Sleep, Mood, and Hormonal Balance
Many women over 40 experience insomnia, anxiety, and PMS-like symptoms due to hormonal shifts. Magnesium is an essential mineral that promotes relaxation and supports over 300 biochemical reactions in the body.
Benefits:
- Improves sleep quality
- Eases mood swings and irritability
- Reduces muscle cramps and headaches
- Supports heart and nerve health
3. Omega-3 Fatty Acids (Fish Oil): For Heart, Brain & Joint Health
Omega-3s, especially EPA and DHA found in fish oil, are crucial for heart health and reducing inflammation, common concerns for women after 40.
Benefits:
- Promotes cardiovascular health
- Supports cognitive function
- Lubricates joints and reduces stiffness
- May reduce menopausal symptoms
4. Collagen Peptides: For Skin, Hair, Nails & Joint Flexibility
By age 40, natural collagen production starts declining, leading to sagging skin, brittle nails, thinning hair, and joint discomfort. Collagen supplements help restore elasticity and strength from the inside out.
Benefits:
- Improves skin elasticity and hydration
- Reduces wrinkles and fine lines
- Strengthens nails and hair
- Supports joints and ligaments
5. Vitamin B12: For Energy, Nerve Health & Mental Clarity
With age, the body’s ability to absorb vitamin B12 from food decreases. This vital nutrient is essential for energy production, brain function, and red blood cell formation.
Benefits:
- Boosts energy and reduces fatigue
- Supports memory and focus
- Prevents anemia
- Promotes nerve function
6. Probiotics: For Gut, Immunity, and Hormonal Health
A healthy gut is central to hormone balance, immune defense, and nutrient absorption. Probiotic supplements replenish the good bacteria that tend to decline with age, stress, and antibiotic use.
Benefits:
- Improves digestion and reduces bloating
- Supports a healthy immune system
- Enhances mood and serotonin production
- Promotes vaginal and urinary tract health
7. CoQ10 (Coenzyme Q10): For Heart Energy & Cellular Health
As a powerful antioxidant, CoQ10 supports mitochondrial function, helping your body produce energy at the cellular level. Levels naturally drop with age, especially in women taking statins for cholesterol.
Benefits:
- Boosts energy levels
- Protects heart and brain health
- Slows cellular aging
- Improves exercise endurance
Final Thoughts:
Always consult with a healthcare provider before starting any new supplement, especially if you have existing health conditions or take medications.
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