The Best Supplements for Women Over 40: Nourishing Your Body for Vitality and Well-being

As women over 40, we experience a natural evolution in our bodies - our hormones shift, our metabolism slows, and we may feel our energy levels dip. But with these changes come opportunities for growth and transformation. One of the best ways to support ourselves through this period is by adding key supplements to our daily routines. Supplements can provide the extra nourishment and support needed to stay vibrant, healthy, and energised.

Here are some of the most popular and beneficial supplements for women over 40, chosen not just for their effectiveness but also for their ability to nurture us from the inside out. Remember to always check with your naturopath or GP before taking new supplements.

Let’s dive in…

1. Magnesium: The Master of Relaxation

Magnesium is the unsung hero of our health. It's essential for hundreds of functions in the body, including muscle function, nerve signalling, and energy production. As we age, magnesium levels can dwindle, which may contribute to fatigue, muscle cramps, anxiety, and even trouble sleeping.

Magnesium helps to calm the nervous system, promote restful sleep, and ease tension - something many of us need as we navigate the hormonal changes that come with perimenopause and beyond. It also supports bone health, making it a cornerstone of overall well-being. Opt for magnesium glycinate or magnesium citrate, which are gentle on the stomach and highly absorbable.

2. Vitamin D: The Sunshine Vitamin

Vitamin D is essential not just for mood regulation and immune health, but for strong bones. As women age, our bodies produce less vitamin D naturally, especially as our time in the sun decreases. A vitamin D deficiency can lead to brittle bones, weakened immunity, and even a sense of emotional gloom.

Supplementing with vitamin D3 can help maintain bone density, enhance the immune system, and boost mood. It’s especially important during the Winter months or for those who spend a lot of time indoors. Keep in mind that a little sun exposure - balanced with proper skin protection - can also help our bodies make this important nutrient.

3. Omega-3 Fatty Acids: Nourishing for the Heart and Brain

Omega-3 fatty acids, particularly EPA and DHA, are essential for reducing inflammation, supporting heart health, and enhancing brain function. As we age, our risk for heart disease increases, and omega-3s are the perfect ally to help maintain cardiovascular health.

These healthy fats also help with cognitive function, alleviating brain fog that many women experience in their 40s and beyond. They can support a healthy mood, protect against depression, and even reduce joint inflammation. Choose a high-quality fish oil or plant-based omega-3 supplement for maximum benefit.

4. Probiotics: The Power of Gut Health

As we age, our gut health can suffer, leading to digestive issues, bloating, and an imbalance in the microbiome. Probiotics, the beneficial bacteria that support gut health, are crucial for digestion, immune function, and even mood regulation.

By replenishing the gut with healthy bacteria, probiotics help to maintain digestive comfort, improve nutrient absorption, and enhance immune function. If you're struggling with digestive discomfort or feeling sluggish, a high-quality probiotic with multiple strains of bacteria can restore balance in your body.

5. Collagen: Restoring Youthful Skin and Joint Health

Collagen is the protein that keeps our skin firm and our joints moving freely. But as we age, collagen production slows, leading to wrinkles, sagging skin, and joint discomfort. Supplementing with collagen helps replenish what the body produces less of over time.

Collagen is particularly beneficial for women over 40 who are looking to enhance their skin’s elasticity, reduce wrinkles, and support joint health. Hydrolyzed collagen peptides are easily absorbed and can be added to smoothies, coffee, or soups for a simple, nourishing boost.

6. Creatine: Energising Muscles and Enhancing Strength

Creatine is often associated with bodybuilders, but it’s a supplement that can benefit any woman over 40 who is looking to maintain or increase muscle mass and strength. As we age, we naturally lose muscle mass, a condition called sarcopenia, which can affect our balance, mobility, and overall physical strength.

Creatine is known for its ability to improve muscle performance, enhance strength, and promote the growth of lean muscle mass. It also plays a role in brain health, supporting cognitive function and mental clarity. Adding creatine to your daily routine - whether you're lifting weights or just staying active - can help keep your body strong and resilient, as you age.

7. B Vitamins: Energizing and Supporting Mental Clarity

B vitamins, including B6, B12, and folate, are critical for energy production, brain function, and red blood cell formation. As women in our 40s and beyond, we may experience fatigue, memory lapses, or mood fluctuations, often due to hormonal changes. B vitamins, particularly B12, can help combat these symptoms by boosting energy and supporting brain health.

In particular, vitamin B12 plays a role in maintaining healthy nerve function and cognitive performance. For those who follow a vegetarian or vegan diet, B12 supplementation is even more important since it's primarily found in animal products.

8. Turmeric (Curcumin): A Natural Anti-Inflammatory

Turmeric is a potent anti-inflammatory herb with a long history of supporting overall wellness. The active compound in turmeric, curcumin, is known for its ability to reduce inflammation in the body, which can help alleviate joint pain, muscle stiffness, and even digestive discomfort.

For women over 40, turmeric can be especially beneficial in managing inflammation related to arthritis, as well as improving skin health. It also supports brain health and reduces the risk of cognitive decline. If you’re dealing with the aches and pains of aging, turmeric is a gentle and natural way to provide relief.

9. Ashwagandha: Calming Stress and Supporting Hormonal Balance

Life can be stressful, and for women over 40, managing stress becomes even more important. Ashwagandha, an adaptogenic herb, helps the body adapt to stress by lowering cortisol levels, which is crucial as our bodies are more susceptible to stress during hormonal transitions like perimenopause.

Beyond stress relief, ashwagandha also promotes energy, supports hormonal balance, and enhances mood. If you’ve been feeling anxious, fatigued, or out of balance, ashwagandha can help restore harmony to your system.

As women over 40, we deserve to thrive. With the right supplements, we can nourish our bodies, enhance our energy, and support our long-term health. 

My 6-week program, Thrive After 40, kicks off in May, and it’s designed to help you make healthy changes in a real, practical, and sustainable way.

I’ve gathered a line-up of incredible guest experts who specialise in women’s health, metabolism, hormones, and nutrition - plus, you’ll get all the knowledge I’ve gained from my own journey and two coaching certifications. 

💛 Want to join us? Add your name to the waitlist here.