9 Supplements and Vitamins Women Over 40 May Need for Better Health

Key Takeaways
Nutrient needs change after 40 due to hormonal shifts and reduced absorption.Vitamin D, calcium, vitamin B12, magnesium, and omega-3s are among the most important supplements for women over 40.In most cases, supplements are meant to complement, not replace, a balanced diet and healthy lifestyle.

As women enter their 40s, gradual hormonal shifts, changes in metabolism, and reduced nutrient absorption can increase the risk of some vitamin and mineral deficiencies. Choosing the right vitamins and supplements for women over 40 can help support bone health, heart health, energy levels, and overall wellness during midlife.

1. Vitamin D

Vitamin D is essential for calcium absorption, bone strength, immune function, and muscle health. Low vitamin D levels are common in women over 40, particularly those who live in northern climates, avoid sun exposure, or have limited dietary intake.

Insufficient vitamin D has been linked to an increased risk of osteoporosis, bone fractures, and weakened immune response. The recommended dietary allowance for adults is 600-800 IU (international units) per day, though some individuals may require higher doses based on blood levels.

2. Calcium

Calcium is critical for maintaining strong bones and teeth. Bone loss accelerates during perimenopause and menopause, making adequate calcium intake especially important for women over 40.

Dietary sources of calcium include dairy products, fortified plant milks, leafy greens, and canned fish with bones. Women aged 40 and older typically need about 1,000-1,200 milligrams of calcium per day. Calcium supplements may be helpful when dietary intake falls short.

3. Vitamin B12

Vitamin B12 supports red blood cell production, nerve health, and DNA synthesis. Absorption of this vitamin decreases with age due to digestive changes, making deficiency more common in midlife and beyond.

Low vitamin B12 levels can cause fatigue, weakness, memory changes, tingling sensations, and anemia. Women who follow vegetarian or vegan diets are at higher risk and may benefit from B12-fortified foods or supplements.

4. Magnesium

Magnesium is involved in hundreds of enzymatic reactions, including those related to muscle function, nerve signaling, blood sugar regulation, and bone health.

For women over 40, adequate magnesium intake may support bone density, improve sleep quality, and help reduce muscle cramps and headaches.

Common dietary sources of magnesium include nuts, seeds, whole grains, legumes, and leafy green vegetables.

5. Omega-3 Fatty Acids

Omega-3 fatty acids, particularly EPA and DHA, support cardiovascular health, brain function, and inflammation regulation. They may also help support joint comfort and mood stability.

Fatty fish such as salmon, sardines, and mackerel are the best sources. Women who do not eat fish regularly may consider omega-3 supplements to meet recommended intake levels.

6. Vitamin K

Vitamin K plays a role in blood clotting and works alongside vitamin D and calcium to support bone health. Vitamin K2 helps direct calcium to bones rather than soft tissues, which may benefit cardiovascular health.

While deficiency is uncommon, intake may be low in individuals who consume few leafy greens or fermented foods. Adequate intake supports long-term bone strength in women over 40.

7. Iron

Iron needs can vary depending on your menstrual status. Women who are still menstruating may require iron to prevent deficiency, while postmenopausal women generally need less iron.

Iron deficiency can cause fatigue, weakness, and impaired concentration, but excess iron can be harmful. If you take an iron supplement, it’s important to do so based on blood test results and medical guidance.

8. Collagen

Collagen production declines with age, contributing to changes in skin elasticity, joint comfort, and bone structure. Although collagen is not a vitamin, some women over 40 use collagen supplements to support skin and joint health.

Collagen synthesis depends on adequate vitamin C intake, so be sure to also get enough vitamin C when using collagen supplements.

9. Multivitamins for Women Over 40

A multivitamin formulated for women over 40 may help provide baseline amounts of key nutrients. However, multivitamins often do not supply therapeutic doses for specific deficiencies.

Rather than relying on a single combination product, it may be more effective to build a targeted supplementation regimen based on individual needs, diet, and lab test results.

Safety Considerations

Supplements are not risk-free. Fat-soluble vitamins, including vitamins A, D, E, and K, can accumulate in the body if you take too much. Some supplements may also interact with medications or underlying health conditions.

It’s important to discuss supplement use with a healthcare provider, especially if you take prescription medications or have chronic health conditions.

Why Nutrient Needs Change After 40

Your vitamin regimen should be based on what your body needs.

After age 40, estrogen levels begin to decline, which affects bone density, muscle mass, and fat distribution. At the same time, the body becomes less efficient at absorbing certain nutrients, including vitamin B12, calcium, and magnesium. These changes can increase the risk of osteoporosis, cardiovascular disease, fatigue, and cognitive changes.

Lifestyle factors also play a role. Chronic stress, sleep disruption, medications, and restrictive diets can further reduce nutrient intake or absorption. While a balanced diet remains the foundation of good health, supplements may help fill nutritional gaps when dietary intake is insufficient.