{"id":545694,"date":"2026-03-26T04:20:19","date_gmt":"2026-03-26T04:20:19","guid":{"rendered":"https:\/\/www.newsbeep.com\/us\/545694\/"},"modified":"2026-03-26T04:20:19","modified_gmt":"2026-03-26T04:20:19","slug":"the-most-important-supplements-for-women-in-every-decade-of-life","status":"publish","type":"post","link":"https:\/\/www.newsbeep.com\/us\/545694\/","title":{"rendered":"The Most Important Supplements for Women in Every Decade of Life"},"content":{"rendered":"

\"Estimated5 min read<\/p>\n

Even when it feels like you\u2019re doing everything \u201cright\u201d in the kitchen\u2014you’re trying to eat enough veggies, you’re trying to get all your macros in, and you’re trying to add plenty of color to your plate\u2014there’s still that key word “trying.” And you might be wondering if you need a supplement<\/a> or two (or three?) juuust to make sure.<\/p>\n

To make things more complicated, the vitamins and nutrients you need change as you age. For instance, \u201cas women navigate through the wonderful world of the menopause transition<\/a>, there are changes, health-wise, that happen,\u201d says Leslie Bonci, RD, a sports dietitian based in Pittsburgh. As your hormone levels start to decrease, you may be more likely to lose bone density<\/a> and muscle mass<\/a>. When these changes happen, \u201cthere are certain nutrients that are going to be needed more than others,\u201d she adds. <\/p>\n

Meet the experts: Leslie Bonci<\/a>, RD, is a sports dietitian based in Pittsburgh. Navya Mysore<\/a>, MD, is a primary care physician, women’s health expert, and WH advisor based in New York City.<\/p>\n

So, complicated, yes. But we found the right experts to simplify everything\u2014no matter what stage you’re at in life. Here are the most important supplements for women in every decade, per experts.<\/p>\n

When You Need a Supplement<\/p>\n

Remember, before starting any new supplement, have a conversation with your doctor. They\u2019ll help you ensure supplementation is the best course of action after considering your holistic healthcare plan, and you can rule out any potential medication interactions.<\/p>\n

However, \u201csupplements are a complement to\u2014not a replacement for\u2014eating,\u201d Bonci says. They\u2019re just one piece of the puzzle; in order to live your healthiest, longest, best life, you\u2019ll want to make sure you\u2019re eating nutritiously and exercising consistently. That\u2019s the key to living well. <\/p>\n

The Best Supplements for Women in Every Decade20sVitamin D<\/a> is important at every age, but it\u2019s \u201cespecially important in your 20s because it supports peak bone mass development<\/a> and immune health,\u201d says Navya Mysore, MD, a primary care physician, women’s health expert, and WH advisor based in New York City. However, \u201cthere aren’t that many foods that have vitamin D in them,\u201d says Bonci. The foods with the most are fatty fish like salmon, swordfish, and mackerel (a three-ounce serving of each contains between 250 and 560 IU<\/a>), and mushrooms and pasteurized American cheese (one cup of both has just over 100 IU). So, most adults should try to get 1,000 to 2,000 IU daily through a supplement.Prenatal vitamins<\/a> are important in your 20s to support nutrient stores if you want to have kids in this decade. Folate in specific can \u201chelp prevent any health issues with the baby [and] help to decrease the risk of premature birth,\u201d Bonci says. Prenatal vitamins can also improve maternal health during the pregnancy, per a 2023 review in the Journal of Family Medicine and Primary Care<\/a>.Iron is a pretty common nutrient to be deficient in<\/a>, especially for women<\/a>, and especially for those who exercise regularly and\/or are plant-based, says Bonci. \u201cIt’s really difficult\u201d to get enough iron through your diet alone, she says, so if your values are low, talk to your doctor about taking it as an individual supp or as part of a multivitamin.Calcium is very important for bone health, and you reach peak bone mass before 30, says Bonci. You can keep your bones healthy by eating enough protein<\/a> and doing weight-bearing exercise<\/a>, but \u201ccalcium is also right there on the list as an integral part of bone mineral density,\u201d she adds. If you\u2019re lactose intolerant or don\u2019t consume dairy because of dietary restrictions, your values may be low\u2014which means a supp may be a good idea.B12 helps with nerve function and nervous system health, per the National Institutes of Health<\/a>. But it\u2019s primarily found in animal foods, so if you\u2019re vegetarian or vegan, you may want to look into a supplement, says Bonci. 30sMagnesium<\/a> is important across all decades, but it \u201cis particularly helpful in your 30s as rising stress and lifestyle demands can deplete levels,\u201d says Dr. Mysore. \u201cMost people are deficient to some degree in magnesium, especially for individuals who are exercising frequently and having a lot of muscle breakdown.\u201d It can help the muscles relax and rebuild, and can help improve sleep and general relaxation. Dr. Mysore says magnesium bisglycinate is generally well-absorbed, and to aim for around 400 milligrams per day.Vitamin DIronPrenatalCalciumVitamin B1240sOmega-3s<\/a> are important in the 40s because that\u2019s when many women see their cholesterol levels start to increase as estrogen and progesterone levels decrease, says Dr. Mysore. This supplement can \u201chelp reduce inflammation<\/a> and support cardiovascular, brain, and joint health,\u201d she adds. If you consume a lot of salmon, avocado, olive oil, and other sources of omega-3s but your cholesterol is still high, try an omega-3 supp.Vitamin K, especially in conjunction with vitamin D and calcium, is \u201cthe trifecta for bone mineral density\u201d in your 40s, Bonci says. A 2023 review in Food Science & Nutrition<\/a> found that it\u2019s specifically helpful for osteogenesis, or bone formation. Vitamin D and K2 can also help \u201cproper calcium metabolism during hormonal transitions,\u201d adds Dr. Mysore.CalciumVitamin B12MagnesiumPrenatal50sCholine \u201cis really rising to the forefront,\u201d says Bonci. It\u2019s not in many food sources, but it\u2019s important for brain health. A 2023 review in Frontiers in Endocrinology<\/a> found that choline supplementation may improve cognitive function<\/a> and also be protective for the heart, which are imperative to start thinking about in your 50s. Multivitamins<\/a> may be helpful in this decade because they can help fill in nutrient gaps. A multivitamin \u201cjust kind of fills in the shortfalls to give the body what it needs consistently every day,\u201d Bonci says. She recommends looking for one specifically for older women, as it may have different amounts of nutrients than one for younger people.MagnesiumVitamin DCalciumOmega-3sVitamin B1260s and upVitamin D is important for all decades, but especially \u201cwhen you’re in your 60s and if you’re trying to prevent osteoporosis or you have osteopenia,\u201d says Dr. Mysore. So, make sure to have plenty of vitamin D and calcium on deck.Protein supplements should \u201cnever replace balanced meals and strength training<\/a>, but they become especially important in your 60s to help preserve muscle mass, strength, and mobility<\/a>,\u201d says Dr. Mysore.CoQ10<\/a> is an enzyme that can help produce ATP, improve blood flow, and increase the production of antioxidants, per the NIH<\/a>. You should especially consider taking it if you\u2019re on a statin<\/a>, because statins can lower your CoQ10 levels, Bonci says.Creatine<\/a> has a ton of benefits: It may improve mood and cognitive function, and help increase strength and exercise performance, specifically for women, according to a 2025 review in the Journal of the International Society of Sports Nutrition<\/a>. So, it\u2019s a good idea to start taking it during (or before!) your 60s, Bonci says.B12MagnesiumCalciumOmega-3sMultivitaminCholine Shop the Best Expert-Approved Supplements for Every Decade:<\/p>\n

Vitamin D<\/p>\n

\"Vitamin<\/a>NOW Foods Vitamin D<\/p>\n

Now 42% Off<\/p>\n

Credit: Courtesy<\/p>\n

Prenatal<\/p>\n

\"Prenatal<\/a>Ritual Prenatal MultivitaminCredit: Courtesy<\/p>\n

Iron<\/p>\n

\"Iron<\/a>Thorne Iron BisglycinateCredit: Courtesy<\/p>\n

Calcium<\/p>\n

\"Calcium\"<\/a>Nature Made CalciumCredit: Courtesy<\/p>\n

Vitamin B12<\/p>\n

\"Instant<\/a>NOW Foods Instant Energy B12 PacketsCredit: Courtesy<\/p>\n

Magnesium<\/p>\n

\"Magnesium<\/a>NOW Foods Magnesium Glycinate<\/p>\n

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Omega-3s<\/p>\n

\"Ultimate<\/a>Nordic Naturals Ultimate Omega<\/p>\n

Now 16% Off<\/p>\n

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Choline<\/p>\n

\"Choline\"<\/a>Nature Made Choline<\/p>\n

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Vitamin K<\/p>\n

\"Vitamin<\/a>Nordic Naturals Vitamin D3 + K2Credit: Courtesy<\/p>\n

Multivitamin<\/p>\n

\"Multivitamin\"<\/a>Nature Made Multivitamin<\/p>\n

Now 32% Off<\/p>\n

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Protein<\/p>\n

\"Vanilla<\/a>Ritual Vanilla Protein Powder<\/p>\n

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CoQ10<\/p>\n

\"CoQ10\"<\/a>Nature Made CoQ10<\/p>\n

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Creatine<\/p>\n

\"Creatine\"<\/a>Thorne CreatineCredit: Courtesy\"Headshot<\/p>\n

\u00a0Addison Aloian is the associate health & fitness editor at Women\u2019s Health, where she writes and edits across the health, weight loss, and fitness verticals. She\u2019s also a certified personal trainer through the National Academy of Sports Medicine (NASM). In her free time, you can find her lifting weights at the gym, running on the West Side Highway in New York City\u2014she recently completed her first marathon, the 2025 New York City Marathon\u2014and watching (and critiquing!) the latest movies that have garnered Oscars buzz. In addition to Women’s Health, she\u2019s made an appearance on the Oprah Podcast and her work has also appeared in Allure, StyleCaster, L’Officiel USA, V Magazine, VMAN, and more.\u00a0<\/p>\n","protected":false},"excerpt":{"rendered":"5 min read Even when it feels like you\u2019re doing everything \u201cright\u201d in the kitchen\u2014you’re trying to eat…\n","protected":false},"author":2,"featured_media":545695,"comment_status":"","ping_status":"","sticky":false,"template":"","format":"standard","meta":{"footnotes":""},"categories":[61],"tags":[210344,979,243462,3179,982,97,873,269,243461],"class_list":{"0":"post-545694","1":"post","2":"type-post","3":"status-publish","4":"format-standard","5":"has-post-thumbnail","7":"category-nutrition","8":"tag-collection-supplements","9":"tag-content-type-how-to-service","10":"tag-contentid-ad0c9c21-7845-48e4-8e94-1169257c6478","11":"tag-displaytype-long-form-article","12":"tag-hasproduct-true","13":"tag-health","14":"tag-locale-us","15":"tag-nutrition","16":"tag-shorttitle-the-most-important-supplements-for-women-in-every-decade"},"_links":{"self":[{"href":"https:\/\/www.newsbeep.com\/us\/wp-json\/wp\/v2\/posts\/545694","targetHints":{"allow":["GET"]}}],"collection":[{"href":"https:\/\/www.newsbeep.com\/us\/wp-json\/wp\/v2\/posts"}],"about":[{"href":"https:\/\/www.newsbeep.com\/us\/wp-json\/wp\/v2\/types\/post"}],"author":[{"embeddable":true,"href":"https:\/\/www.newsbeep.com\/us\/wp-json\/wp\/v2\/users\/2"}],"replies":[{"embeddable":true,"href":"https:\/\/www.newsbeep.com\/us\/wp-json\/wp\/v2\/comments?post=545694"}],"version-history":[{"count":0,"href":"https:\/\/www.newsbeep.com\/us\/wp-json\/wp\/v2\/posts\/545694\/revisions"}],"wp:featuredmedia":[{"embeddable":true,"href":"https:\/\/www.newsbeep.com\/us\/wp-json\/wp\/v2\/media\/545695"}],"wp:attachment":[{"href":"https:\/\/www.newsbeep.com\/us\/wp-json\/wp\/v2\/media?parent=545694"}],"wp:term":[{"taxonomy":"category","embeddable":true,"href":"https:\/\/www.newsbeep.com\/us\/wp-json\/wp\/v2\/categories?post=545694"},{"taxonomy":"post_tag","embeddable":true,"href":"https:\/\/www.newsbeep.com\/us\/wp-json\/wp\/v2\/tags?post=545694"}],"curies":[{"name":"wp","href":"https:\/\/api.w.org\/{rel}","templated":true}]}}