Supplements for Women Over 40: Look Younger and Feel Energized Now!

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*This post was updated February 2024.

Supplements for women over 40 are important for good reason. It can be difficult to meet all of your nutritional needs through diet alone, even if you eat a wide variety of nutrient-rich foods.

And, this is especially true as you age. That’s why supplements for women over 40 are crucial to maintaining health and staying strong.

Taking the right supplements, including probiotics, helps you to feel energized in midlife, and does wonders for your skin!

Midlife Supplement Routine

In midlife, dietary needs shift due to hormonal changes, as well as age-related DNA damage. This makes getting the right amounts of our essential nutrients even more critical!

So, supplements for women over 40 are an integral part of a self care routine and an important investment in your health.

Supplements for Women Over 40: Look Younger, Feel Energized!

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1. Probiotics

One of the most well known benefits of probiotics is better digestion, but the good news doesn’t end there! Probiotics have other wonderful advantages for all women, and some specific perks for women over 40!

Many women in midlife experience similar symptoms of menopause and perimenopause: decreased quality of sleep, changes in digestion, as well as other physical and skin changes.

You also may now be at a higher risk for a variety of conditions such as depression, anxiety, high blood pressure, heart disease, obesity, and osteoporosis.

These shifts are caused by a dramatic reduction in hormone levels that naturally occur during menopause, specifically estrogen and progesterone. So, how can probiotics help?

Probiotics, or friendly bacteria, are a combination of live beneficial bacteria or yeasts that keep your body running smoothly. 

They’re often taken as supplements that are meant to help colonize your gut with good microorganisms.

Therefore, you may want to consider adding a high quality probiotic to your wellness routine.

The Missing Link

I’m an advocate of living an active, vegetarian lifestyle.

And, although I had carefully constructed a wellness routine that was right for me, I was still having some physical issues that I attributed to being in midlife: fatigue, bloating, digestive issues, dull skin.

However, after taking Routine Probiotics, I began feeling energetic, youthful, and more like my “old” self again! (You can read more about my personal experience here.)

The Benefits

• supports a healthy vaginal microflora, helping you to fend off vaginal infections
• reduces inflammation throughout the body
• reduces symptoms of depression and anxiety
• decreases blood pressure and high cholesterol
• boosts immunity
• helps prevent urinary tract infections
• reduces menopausal symptoms like night sweats and hot flashes when combined with other supplements
• prevents constipation and bloating

The Research

Research shows that gut health plays a key role in your overall health, from digestion and metabolism to your central nervous system and brain function, and is a key supplement for women over 40.

That’s why its so important to nourish your body with healthy probiotic foods and a quality probiotic regimen.

Speak with your doctor about adding a high quality probiotic supplement to your daily routine especially if you suffer from bladder infections, yeast infections, diabetes, colitis or if you take antibiotics.

And, be sure the ingredients are clearly marked on the label and familiar to you or your health provider. 

Summary

• improved gut health
• a stronger immune system
• increased brain health
• better digestion
• vaginal health
• weight loss
• decreased stress

2. Berry Packed Protein Smoothie

So, I realize this is not technically a supplement. However, if I’m being honest, this smoothie is my secret weapon for looking and feeling younger in midlife!

My go-to lunch is an antioxidant-packed whey protein shake consisting of:

• frozen berry mix
• kale or spinach
• flax seeds
• chia seeds
• whey protein (chocolate flavor for me)
• skim milk or almond milk (your preference)
• collagen

The Benefits

Berries fight free radicals that cause damage to your body, while providing other essential nutrients.

They are also rich in vitamin C which is most effective for improving skin elasticity, brightening dull skin, and evening out skin tone.

Dark berries, like blueberries and blackberries, tend to have a higher concentration of antioxidants and therefore, more anti-aging benefits.

Blueberries are the perfect food in my book! They have one of the highest antioxidant levels of all the fruits and vegetables. They can prevent cardiovascular disease, metabolic syndrome, DNA damage, as well as cancer.

The Research

In addition, new research suggests that berries may increase bone density in women after menopause.

Bahram Arjmandi, Ph.D., R.D., a professor and chair of the department of nutrition, food, and exercise sciences at Florida State University has found that a plant compound found in berries, called polyphenols, can help preserve bone density after menopause.

Summary

• Considered a “super food”
• Loaded with antioxidants benefits the look and feel of your skin
• Promotes supple skin
• Supports cardiovascular system
• Repairs DNA damage
• Fights cancer causing agents
• May preserve bone density

3. Collagen

Unfortunately, as you age, you lose collagen. This results in looser skin, wrinkles, and less elasticity. In addition, hair starts losing its color, your joints aren’t as flexible, and your bone density decreases.

The Benefits

Collagen is a major protein that gives structure to your hair, skin, nails, bones, ligaments and tendons. It also gives you shiny hair, strong nails, and keeps your skin soft and supple.

And, it helps build muscle mass which is so important to staying fit and healthy! So, it’s one of the key supplements for women over 40.

The Research

The good news, however, is that taking collagen supplements may help you improve skin health by reducing wrinkles and dryness.

A recent study by the US National Library of Medicine researching the anti-aging properties of collagen support these claims. Women between the ages of 35-55 that took collagen for eight weeks had significant improvement in skin elasticity, skin moisture, and skin roughness.

Collagen is a protein necessary to keep your muscles strong and functioning properly. And, studies suggest that collagen supplements helps to boost muscle mass, prevent bone loss, and relieve joint pain.

It may also decrease the risk of heart-related conditions by reducing artery stiffness and helping your arteries stay strong and healthy.

Therefore, it’s an important supplement for women over 40!

Summary

• Improves the appearance of skin
• Helps relieve joint pain
• Helps build muscle and burn fat
• May reduce cellulite
• May decrease risk of heart attack and stroke

4. CoEnzyme-Q10

Naturally occurring levels of CoEnzyme-Q10 decrease with age. As a result, you become more susceptible to DNA damage and cell death caused by free radicals.

And, cell damage is at the root of many health problems including, cancer, heart failure, headaches, and diabetes. Therefore, it’s one of the important supplements for women over 40.

The Benefits

CoEnzyme-Q10 is an antioxidant that the body produces and stores in the mitochondria of your cells.

Mitochondria are a part of every cell in your body. Their main function is to produce energy and protect cells from damage and disease causing bacteria.

The Research

By taking a CoQ10 supplement, you may prevent DNA damage, which is the primary cause of the symptoms of aging.

A 2018, the medical journal, Frontiers in Physiology, published a study that found that CoEnzyme-Q10 supplements may lessen age-related issues, including damage in the tissues and cells caused by the environment brought on by a CoQ10 deficiency.

It can improve your workouts because it improves mitochondrial functions. And, this translates into more energy so you can have a great workout!

Studies have also shown that treatment with CoQ10 may support heart health. It has been found to restore energy production, reduce oxidative damage, and improve heart function, all of which can aid the treatment of heart failure.

Summary

• May help lessen risk of heart failure
• May help fight against diabetes
• May reduce the risk of cancer
• Is good for the brain
• Can help you get a better workout
• Promotes heart health
• Help reduce the severity or frequency of headaches

5. Vitamin D

Vitamin D is a naturally occurring, fat-soluble vitamin that plays a critical role in your overall health, but it’s one of the crucial supplements for women over 40.

That’s because vitamin D controls calcium levels in the blood and is critical for strong bones and muscles making it an essential supplement for women over 40.

The Benefits

The overall benefits of vitamin D, in addition to maintaining bone health, are supporting the health of the immune system and the nervous system, as well as regulating insulin level and diabetes management.

And, vitamin D also benefits the cardiovascular system, as well as endocrine function. Finally, vitamin D supports lung function and cardiovascular health.

Vitamin D2 and D3

There are two forms of vitamin D, vitamin D2 and vitamin D3. The difference between them is basically how they’re sourced. Vitamin D3 is found only in animal-sourced foods, and more effective than vitamin D2 (plant-sourced) at raising blood levels of vitamin D.

Here are some key benefits of Vitamin D3:

• Reduces the risk of developing Multiple Sclerosis and other autoimmune conditions as well as coronary heart disease
• Improves immune function and protects against the flu
• Regulates mood and decreases depression
• Enhances weight loss efforts by appetite suppression
• Improved DNA repair which enhances protection against certain types of cancer

The Research

Even more encouraging, new studies show a “protective relationship between sufficient vitamin D status and a lower risk of cancer”.

And, findings based on a “4-year trial on postmenopausal women showed that 1100 IU/day vitamin D plus 1,400–1,500 mg/day calcium can substantially reduce risk of all cancers”.

Summary

• Maintains bone health
• Boosts the immune system
• Supports the nervous system
• Benefits the cardiovascular system
• Benefits endocrine function
• Supports lung functions
• Supports cardiovascular health
• Improves DNA repair

6. Vitamin B

Vitamin B refers to not one vitamin, but eight different vitamins.

The main role that vitamin B plays is in converting food into energy. B vitamins, in particular, provide benefits like fighting free radicals, increasing levels of good cholesterol, and improving energy.

The Benefits

A vitamin B Complex capsule is a combination of B vitamins used to prevent vitamin deficiency due to poor diet and illnesses, including alcoholism.

However, each of the eight B vitamins have their own unique function.

B Vitamins

• Vitamin B-1 – thiamin
• Vitamin B-2 – riboflavin
• Vitamin B-3 – niacin
• Vitamin B-5 – pantothenic acid
• Vitamin B-6 – pyridoxine
• Vitamin B-7 – biotin
• Vitamin B-9 – folic acid
• Vitamin B-12 – cobalamin

Folic acid (vitamin B9) helps repair damaged genes, which slows down the aging process.

Vitamin B6 is needed to make serotonin, which is a neurotransmitter with antidepressant benefits.

Vitamin B12 can give you energy, vitality, and vibrance! It also enhances cognitive function and staves off cardiovascular disease.

Vitamins B12, B6, and folic acid may prevent heart disease.

The Research

Low levels of vitamin B12 may cause fatigue, mental lethargy, and even symptoms of senility.

Patients showing signs of Alzheimer’s should be tested. In 2012, studies have shown a link between a deficiency in vitamin B12 with Alzheimer’s and dementia.

Therefore, it’s critical to make sure you are getting adequate amounts of B12 in order to support cognitive function.

A deficiency in vitamin B12 can cause gene damage, which accelerates cell aging and increases the risk of cancer.

In a 2001 study, Michael Fenech, PhD, a researcher at Australia’s Commonwealth Scientific and Industrial Research Organization, found that supplemental B12 and folic acid could reduce gene damage.

Summary

• Helps maintain energy levels
• Prevents memory loss
• Lowers risk of neurodegenerative disease
• Boosts mood
• Helps nervous system
• May prevent Alzheimer’s and dementia
• Helps repair damaged genes

7. Resveratrol

I’m guessing by now you’ve heard that red wine is an anti-inflammatory that can help lower cholesterol and support brain function.

These health benefits have been widely attributed to resveratrol, the much-hyped plant compound found in red wine.

So, is it really the fountain of youth that it’s believed to be? New research suggests that it just might be!

The Benefits

Resveratrol first gained attention in the 1980’s. Researchers wanted to understand why the French population had such low rates of heart disease despite having high rates of smoking and diets typically high in saturated fat.

Resveratrol, a naturally occurring compound in the skin of red grapes and other botanicals, was discovered to be the powerful antioxidant behind these anti-aging health benefits.

In the right dosage, it has the ability to minimize the effects of a variety of age-related conditions.

In a nutshell, resveratrol fights against the damage caused by free radicals, benefits your heart, helps control your weight, and supports hormonal balance.

The Research

A 2011 study found that it’s the antioxidant properties of resveratrol that make it so effective in promoting health.

Resveratrol may activate enzymes that help muscles use oxygen more efficiently which helps to control weight gain.

And, it works to decrease inflammation that can trigger, or worsen, a variety of age-related diseases including heart disease, diabetes, cancer, and cognitive decline.

Summary

• Fights against free radicals
• Anti-aging properties
• Promoted heart health
• Helps control weight
• Decreases inflammation in the body
• Reduces risk of diabetes
• Reduces risk of cancer
• Fights against cognitive decline

8. Vitamin C

Unlike other vitamins, vitamin C isn’t a fat-soluble, but a water-soluble vitamin. As an antioxidant, vitamin C neutralizes free radicals, and is one of the most effective antioxidants at combating free radical damage.

As a result, it helps to prevent oxidative damage, one of the leading causes of aging.

The Benefits

Vitamin C also helps to stimulate collagen production which is a vital in helping maintain soft, supple skin and more youthful ligaments, cartilage, joints, and bones.

Additionally, vitamin C promotes a youthful metabolism and, therefore, may keep off the extra pounds that too often creep up on us in middle age.

Most commonly, vitamin C is used to ward off colds and flu. However, it’s become a popular ingredient in skin care products because, as a powerful antioxidant, it improves skin’s texture and appearance.

And, some studies even suggest that high doses may treat skin discoloration when delivered intravenously.

Vitamin C also stimulates collagen production. This reduces the appearance of fine lines and wrinkles caused by environmental stressors, like sun and pollution.

The Research

Researchers found that higher vitamin C intakes were associated with a lower likelihood of a wrinkled appearance.

In a separate study, the findings suggest that vitamin C has an anti-aging effect by increasing collagen synthesis, stabilizing collagen fibers, and decreasing collagen degradation. It decreases melanin formation, thereby reducing pigmentation. 

Summary

• Stimulates collagen production
• Reduces skin pigmentation
• Combats free radical damage
• Reduces the appearance of fine lines and wrinkles
• Improves skin’s texture

9. Vitamin A

At its essence, vitamin A is a fat-soluble vitamin that’s extremely instrumental in helping the body.

Vitamin A helps maintain the integrity of cells as you get older. Because vitamin A is generally found in three active forms (retinal, retinol, and retinoic acid), it can serve several different functions within the cell, and ultimately, within the body as a whole.

The Benefits

It’s an antioxidant that fights damage caused by free radicals. And, oxidation caused by free radicals is the primary cause of age-related degeneration and disease.

In addition, topical creams with vitamin A (such as retinol creams) work as exfoliators to reduce signs of sun damage and aging skin.

Vitamin A also it keeps mucous lining barriers healthy and intact. Finally, vitamin A may keep your eyesight sharp for longer.

The Research

According to a 2007 report, applying vitamin A to the skin appears to improve the wrinkles associated with natural aging and may help to promote the production of skin-building compounds.

And, the authors of the study also concluded that topical retinol improves fine wrinkles associated with natural aging.

Summary

• Reduces signs of sun damage and aging
• Keeps mucous lining barriers healthy
• Keeps your eyesight sharp
• Improves the appearance of fine lines and wrinkles

10. Vitamin E

Vitamin E is a fat-soluble vitamin that acts as a powerful antioxidant. It has also been shown to assist hormone regulation.

The Benefits

Vitamin E provides sun protection and helps you to fight damaging free radicals on a cellular level, which protects your cells from damage.

Free radicals prevent scars from healing, cause cell damage, brown spots and increase wrinkles.

Fortunately, vitamin E counteracts these aging symptoms by keeping your cells and your hormones from oxidizing. In addition, it assists in healing skin, regulates healthy blood pressure, and benefits cognitive function.

Studies show that vitamin E helps naturally slow down the aging process, and therefore, may prevent coronary heart disease, boost immunity, prevent inflammation, promote eye health, and lower the risk of cancer.

Vitamin E benefits skin by strengthening the capillary walls, soothing dehydrating skin, and improving elasticity. And, because it’s an anti-inflammatory, it minimizes skin irritation.

Finally, as a powerful antioxidant, vitamin E helps decrease environmental damage to your hair, and promotes circulation to the scalp. 

Vitamin E Oil

Vitamin E oil is derived from vitamin E and can be applied directly to the skin, or added to lotions, creams, and gels. It’s often used as an ingredient in skincare products due to its anti-aging benefits.

The Research

Studies have shown that vitamin E might help prevent or delay the chronic diseases associated with free radicals which damage cells and may contribute to the development of cardiovascular disease and cancer. That’s because vitamin E has proven to be a powerful antioxidant agent.

Summary

• Protects cells from damage
• Aid in lowering risk of health problems, including heart disease, cancer, and dementia
• Helps cells fight off infections
• Helps protect eyesight
• Aids in muscle repair after exercise

11. Omega-3

Omega-3 fats are essential fats that can have significant benefits for your heart, brain, and metabolism.

Omega-3 fatty acids are polyunsaturated fatty acids, or PUFAs, and are a set of fats that are crucial to good health. Since the body does not make them, they must be consumed from food or supplements. 

And, Omega-3 fatty acids have specific roles within the body including the production of hormones and heart health.

They also serve to act against some of the negative changes that come with aging, like cognitive decline, so you can maintain a sharp mind into middle-age and beyond.

There are three main types of Omega-3 fatty acids: Alpha-linolenic acid (ALA), Docosahexaenoic acid (DHA) and Eicosapentaenoic acid (EPA).  

The Benefits

Omega-3 foods are believed to help lower the risk of many chronic diseases due to their inflammation-reducing abilities.

They also are needed for neurological function, maintaining cell membrane, mood regulation, and hormone production.

Moreover, they have been shown to decrease your risk of breast cancer, suppress inflammation in patients with rheumatoid arthritis, and benefit patients suffering from asthma.

Flaxseed Oil

Flaxseed oil is a great source of Omega-3 fatty acids. Flaxseed oil, rich in Omega-3 fatty acids, can help to guard cells against damage.

It may also help to protect against the damage caused by naturally occurring inflammation within the body.

Flaxseed oil helps to repair skin because it provides protection from the inside out, making it a key factor in helping to combat sun damage caused by exposure to UVA/UVB radiation.

Clary Sage Seed Oil

Clary Sage Seed oil contains Alpha Linolenic Acid (ALA), the essential plant-derived Omega-3 to which the body can convert as needed in small amounts.

It also contains the full spectrum of fatty acids, providing the perfect balance of Omega-3, 6, 9 along with natural vitamin E, polyphenols and sterols.

It’s a powerful source of Omega-3, 6, 9, with the unique ratio of 4:1 meaning there are four parts Omega-3 to one part Omega-6.

And, this unique combination supplies a valuable source of plant-based, heart-healthy fatty acids and antioxidants.

For a healthy, certified kosher, non-GMO, gluten free and vegan product from an eco-friendly company, Naturesage provides an effective, high quality product.

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The Research

Research has shown that omega-3 helps lower blood pressure and LDL (bad) cholesterol levels, reduce the risk of heart disease, and play a role in keeping memory and thinking sharp.

In fact, a recent study found that people with higher levels of omega-3 fatty acids in their blood had larger brains and performed better on memory tests, planning activities, and abstract thinking, compared with individuals with lower levels.

They were shown to enhance the immune system’s ability to clear the brain of amyloid plaques, one of the hallmarks of Alzheimer’s disease. 

Summary

• Reduces risk of heart disease
• Keeps memory and thinking sharp
• Promotes eye health
• It’s an anti-inflammatory
• Suppresses inflammation in patients with rheumatoid arthritis
• May decrease risk of breast cancer
• Guards against cell damage
• May benefit patients with asthma symptoms
• Combats sun damage

The Bottom Line

Supplements shouldn’t be seen as replacements for a healthy diet or medication. And, it’s always important to speak to your doctor before beginning a new fitness, nutritional, and/or supplement routine.

And, although in most cases supplements for women over 40 is a good idea, individual needs for vitamins and minerals will vary.

Additionally, the vitamins and supplements listed in this article are not a comprehensive list of all your nutritional needs. However, I hope this has given you the inspiration you need to take your self care routine to the next level!

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Legal Disclaimer

Statements regarding dietary supplements have not been evaluated by the FDA and are not intended to diagnose, treat, cure, or prevent any disease or health condition.

***If you are pregnant, breastfeeding, or taking medications, consult with your doctor before starting a supplement routine. It is always optimal to consult with a health care provider when considering what supplements are right for you.

Disclosure: Melissa Damiani is a participant in the Routine Probiotic Affiliate Program, an affiliate advertising program designed to provide a means for sites to earn advertising fees by advertising and linking to merchant, and the Amazon Services LLC Associates Program, an affiliate advertising program designed to provide a means for sites to earn advertising fees by advertising and linking amazon.com. Although I only promote products that I love, use, and have confidence in, always do your own research before purchasing any product or service. Read my disclaimer here.