If you’re over 40 and feeling off — whether it’s fatigue, muscle cramps, mood swings or disrupted sleep — your body might be trying to tell you something.
It might be that you’re deficient in certain nutrients, and specific supplements or lifestyle changes could help address the issue and improve how you feel.
Dr. Afsoun Khalili, a naturopathic doctor and associate professor at the Canadian College of Naturopathic Medicine (CCNM), says there’s no “one size fits all” answer when it comes to which supplements everyone needs. That’s because it all depends on a person’s health, diet and lifestyle.
This article is for informational purposes only and is not a substitute for professional medical advice, diagnosis or treatment. Contact a qualified medical professional before engaging in any physical activity, or making any changes to your diet, medication or lifestyle.
For some women, supplementation may need to start earlier than 40 if they experience hormonal shifts due to perimenopause, which can begin in a woman’s late 30s.
Still, Khalili says there are a few supplements she commonly recommends to women over 40. Read on for her recommendations — but make sure to consult your own doctor before making any changes to your health routine.
3 supplements women over 40 should be takingVitamin D
Vitamin D plays an important role in several aspects of health, including bone strength, muscle function and immune health. It also helps your body absorb calcium.
According to My Health Alberta, “people who don’t get enough calcium and vitamin D throughout life have an increased chance of having thin and brittle bones (osteoporosis) in their later years.”
Vitamin D is produced when the sun’s rays interact with a person’s skin. However, Osteoporosis Canada notes that in Canada, people don’t get enough sun to produce adequate amounts of vitamin D.
“It’s incredibly important for mood, for the immune system, for skin health — everything really,” Khalili explains. “Vitamin D is helpful for energy levels too.”
Khalili says many people aren’t getting enough vitamin B from their diet alone, so supplements can be useful. (Photo via Getty Images)
B vitamins
Khalili also recommends a B-complex supplement for women over 40.
According to Healthline, a vitamin B complex is composed of eight B vitamins, each one contributing to your overall bodily function. B vitamins can directly impact your energy levels, brain function and cell metabolism.
“B vitamins are used in many of the biochemical pathways in our body for the production of neurotransmitters, for the production of hormones, for energy levels,” Khalili tells Yahoo Canada.
“Because many people are not eating as many carbs or whole grains, they’re not getting enough of their B vitamins from their diet. So, a B complex is something that most people can take.”
Magnesium
Sleep issues become more common as women age, and Khalili says magnesium bisglycinate is one supplement she frequently recommends.
“Magnesium is one of those supplements that is very helpful for relaxing the body, relaxing the muscles, but also important for bone health, calcium absorption and for sleep,” Khalili says.
However, she notes it’s not appropriate for everyone.
“If someone has low blood pressure, magnesium can lower blood pressure. If someone has loose stools, magnesium, even in the form of bisglycinate, can cause loose stools as well, so you have to be careful.”
Start with bloodwork before taking supplements
Before recommending any supplements, Khalili it’s important to do bloodwork first to understand what exactly you need. For example, if you’re feeling more tired than usual, it could be due to many factors.
Bloodwork is important when it comes to determining the exact reason you’re feeling a certain way. (Photo via Getty Images)
“Is it because there’s an iron deficiency anemia? Is it because their B12 is low? Are they vitamin D deficient? Is it their liver enzymes that have changed, or is kidney function affected? Is it their thyroid?” Khalili says. “That’s why we do blood work.”
Blood tests also help identify certain deficiencies that would otherwise be missed.
Common signs that may indicate vitamin deficiencies
When it comes to vitamin deficiencies, there are signs to watch for.
Muscle cramps, persistent fatigue, sleep issues and high stress levels can all be signs that something is off nutritionally.
“When we have high stress levels, our need for vitamins and minerals can increase, because our adrenal glands need vitamins and minerals for the production of the various hormones,” Khalili tells Yahoo Canada.
Persistent fatigue and sleep issues are often a sign of a vitamin deficiency. (Photo via Getty Images)
Someone with loose stools or who is constipated all the time should also consider getting bloodwork — it may mean their body may not be absorbing nutrients properly.
Khalili says other questions women over 40 should ask themselves include: has there been a significant change in their menstrual cycle, sleep patterns, energy levels or mood?
Khalili says the deficiencies she most frequently identifies in women over 40 are vitamin D, vitamin B12 and iron.
Social media is giving people the wrong ideas about supplements
Khalili says social media is also driving confusion about supplements, with many people trying trending products before understanding whether they actually need them.
The naturopathic doctor says she’s noticed a spike in patients doing liver detoxes and taking ashwagandha supplements, without knowing if it will be beneficial to their health.
Another common question she gets asked is about parasite cleanses, which have become popular on social media.
“You have to actually be assessed properly first, because when you take something, for example to kill parasites, it also kills your good bacteria,” Khalili explains, adding that it can be harmful if you’re “randomly just looking at something or reading something, or even asking AI” because it’s not specific to your health.
Not all supplements are created equal
When it comes to buying supplements, Khalili recommends choosing brands that undergo third-party testing and purchasing from reputable retailers.
“You can buy good supplements from a drugstore, a supplement store, you can also buy good supplements from a place like Costco. It is good to talk to somebody just to make sure that you’re buying the right brand,” she adds.
Lifestyle changes are important, too
While supplements are helpful, lifestyle changes also play a key role in women’s health.
Healthy lifestyle changes, like exercise and a good diet, are also recommended. (Photo via Getty Images)
In general, Khalili says she finds women tend not to get enough protein and good fats in their diet. She recommends eating a wide variety of foods that are good sources of beneficial bacteria, including probiotic and prebiotic foods.
“I think, especially for perimenopausal and menopausal women, protein intake and fibre intake are very, very important. Supporting the gut, making sure that you’re having regular bowel movements, and then supporting sleep,” the associate professor says.
Other good habits to implement include taking regular walks, staying hydrated throughout the day, managing stress and not eating too close to bedtime.
The bottom line
Ultimately, Khalili says supplements should complement a healthy lifestyle, not replace one.
Before reaching for supplements, she recommends speaking with a healthcare professional and getting bloodwork done to identify what your body actually needs.
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