Determining which supplements you may need at different stages of life can be challenging, particularly given the vast number of options available on the market.
However, as women age, certain nutrients become increasingly important for their health. That’s why we asked Jacqueline A. Vernarelli, PhD, a public health nutritionist and an associate professor of public health at Sacred Heart University, what the most important supplement is for women over 30.
This interview has been edited and condensed for clarity.
Q: In your expert opinion, what is the most important supplement for women over 30 and why?
Vernarelli: My number one recommendation for women over 30 is a calcium + vitamin D supplement. Calcium is crucial for women over 30 because it plays a key role in maintaining strong bones and overall health. Vitamin D, on the other hand, helps the body absorb calcium.
As women age, particularly after 30, bone mass naturally begins to decrease, and the risk of developing osteoporosis increases.
We can think of the calcium stored in our bones as a “retirement fund.” We add to it during our younger years, which is why it is so important for children, teens, and young adults to get enough calcium, and then draw down our supply during our older years.
In our body, we have more bone-building cells than bone-remodeling cells in our younger years. This allows us to store all of that great calcium, but that balance flips after about age 30 or so, with bone-remodeling cells outnumbering bone-building cells.
This is why it’s really important to make sure we have enough calcium after 30.
Is Calicum Important During Menopause, Too?
In the years leading up to perimenopause and after menopause, women experience a drop in estrogen, which can cause bones to lose density more quickly. Calcium intake during this period becomes even more crucial for preventing the effects of estrogen decline.
Calcium helps muscles, including the heart, contract and relax properly. As you age, muscle function can decline, and calcium ensures that your muscles respond correctly to stimuli, reducing the risk of cramping and improving overall strength.
How Much Calcium Do Women Over 30 Need?
Women between 31-50 years old should aim for around 1,000 mg of calcium per day. After age 50, the recommended intake increases to 1,200 mg per day. In order for our body to absorb calcium, we need Vitamin D, so having both in a combined supplement is your best bet.
Verywell Health uses only high-quality sources, including peer-reviewed studies, to support the facts within our articles. Read our editorial process to learn more about how we fact-check and keep our content accurate, reliable, and trustworthy.
MedlinePlus. Calcium, vitamin D, and your bones.
McPhee C, Aninye IO, Horan L. Recommendations for improving women’s bone health throughout the lifespan. J Womens Health. 2022;31(12):1671. doi:10.1089/jwh.2022.0361
Erdélyi A, Pálfi E, Tűű L, et al. The importance of nutrition in menopause and perimenopause review. Nutrients. 2023;16(1):27. doi:10.3390/nu16010027
Larsson L, Degens H, Li M, et al. Sarcopenia: aging-related loss of muscle mass and function. Physiol Rev. 2019;99(1):427-511. doi:10.1152/physrev.00061.2017
NIH Office of Dietary Supplements. Calcium fact sheet for consumers.
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