Top 8 Supplements Women Over 40 Should Take for Optimal Health

For most women over 40, aging gracefully, staying active, and maintaining health are vital goals. As the years go by, getting the nutrients we need to stay healthy and active can become more complex. 

You may wonder why this is so, but as your body ages, absorbing some essential vitamins and minerals becomes more challenging. In this phase of life, you may constantly feel tired and experience painful joints, decreased libido, and a slow metabolism.

Hence, finding the right vitamins to help you address these changes becomes critical for women over 40. The best way to do this is to determine your supplement needs via a blood test and then begin supplementing to fill the gaps that make it challenging to get nutrients from food.

This is where dietary supplements play an essential role. Today, we'll list the 9 top supplements that empower women over 40 to nourish their bodies, boost their energy levels, and maintain a strong foundation for a fulfilling life.

1. Vitamin B12

Vitamin B12 is vital for maintaining normal blood and brain function and should be on your radar Once you turn 40.

You may wonder why, but the reason is not far-fetched. When you are younger, your body readily absorbs vitamin B12 from food such as meat and animal products like fish, chicken, dairy, and eggs. However, as you age,  B12 is more poorly absorbed by your body, typically starting around 50 because that's when stomach acid levels are washed out.

According to a study, up to 28% of people under 50 to 43% of people over 60 have atrophic gastritis, which makes it harder for their body to absorb vitamin B12 from foods.

Hence, any time after 40 and before turning 50 is an excellent time to start getting B12 from a supplement. As a woman, aim for 2.4 mg daily (the current RDA), 2.6 micrograms for pregnant women, and 2.8 micrograms for lactating women. However, there's no need to worry about taking too much because, as a water-soluble vitamin, excess B12 is removed when you pee.

Note that if you are on medication for acid reflux, you might require a different form. Speak with your healthcare provider for better information.

Need to supplement your body with the right B12 vitamin? Why Not Natural bioactive Vitamin B12 is the perfect supplement to help women over 40 improve their natural energy, mood, and memory.

2. Vitamin B6

Proper vitamin B6 status is a critical component of good health. It plays a crucial role in more than 100 chemical reactions in your body, including in the formation of red blood cells!

This vitamin, found in potatoes, bananas, chicken breasts, and fortified cereals, offers many benefits for women. Some of the top benefits include hormone balance, pregnancy nausea support, better sleep, mood support, brain health optimization, reduced PMS, etc. 

As women age, their bodies need more B6. 

Why?

Poor vitamin B6 levels have been hypothesized to contribute to the cognitive decline that some seniors experience. Furthermore, vitamin B6 helps make serotonin, a chemical responsible for transmitting brain signals.

As women age, serotonin levels begin to drop too. Fluctuating serotonin levels may contribute to depression and mood swings common in menopause.

The recommended daily amount of vitamin B6 is 1.3 milligrams (mg) for women 50 and younger and 1.5 mg for women above 50. Taking a vitamin B6 supplement during and after menopause may help prevent symptoms caused by low serotonin levels, including loss of energy and depression.

Check out Why Not Natural Complete B Complex. It contains all 8 B Vitamins, including B1, B2, B3, B5, B6, Biotin (B7), folic acid (B9), and cobalamin. You'll feel the difference in your overall well-being.

3. Vitamin D

Vitamin D is a vital nutrient for women over 40 because it helps protect them against the age-related changes that emerge.

Studies show that most people in the USA consume less than the recommended amount of vitamin D. The average daily vitamin D supplement intake from food and beverages for men in 2015–2016 was 204 IU and 168 IU for women.

This can lead to deficiencies in the nutrients and deficiencies in this vitamin have been associated with heart disease, diabetes, multiple sclerosis, and colorectal and breast cancers—all of which are more likely to crop up the older you get. 

Furthermore, besides food, most people get vitamin D from exposure to sunlight. However, your body is less able to convert the sun’s rays to vitamin D as you age.

Vitamin D can be obtained from different food sources, such as fatty fish, salmon, mackerel, and sardines, but it’s harder.

If you presently take the vitamin, remember that vitamin D is important for calcium absorption in the body. Therefore, take them in tandem to help prevent osteoporosis. 

You can also consult with your healthcare consultant about adding vitamin D-fortified milk and products, D-fortified cereals, and fatty fish to your diet.

To supplement this vitamin, consider using Why Not Natural Organic Vitamin D3, which contains our anti-aging super-nutrient organic K2.

Our organic D3 + K2 vitamins with Spirulina are perfect for supporting women’s health.

Together, they:

• Support a healthy immune system

• Protect against seasonal depression and boost mood

• Support cardiovascular health and maintaining bone health and teeth

4. Magnesium

Besides playing a critical role in over 300 biochemical reactions in the body, magnesium also regulates blood pressure.

Women over 40 are at more risk of high blood pressure and heart disease due to normal aging. The good news is that a daily magnesium supplement can help decrease those risks. 

Another important function of magnesium in your body is that it helps the body absorb calcium and promotes muscle, nerve, and heart function, as well as blood sugar control.

According to surveys, a large portion of the US population consumes less magnesium than recommended. A deficiency of this mineral, which can manifest in various ways, including fatigue, muscle cramps, trouble sleeping, and anxiety, increases the risk of diabetes, inflammation, and heart disease.

Magnesium can be obtained from seeds, nuts, dark leafy greens, beans, soy, and avocados. Excess magnesium doesn’t necessarily pose health risks, but it may cause diarrhea, nausea, or cramping. 

A healthy diet will likely give you all the necessary magnesium (320 mg daily for women 40 and up).

But, if you need more clarification on your magnesium levels, your doctor can check to see if you are deficient and need a supplement.

Planning to start taking magnesium supplements for your overall well-being? Why Not Natural offers three excellent options:

• Magnesium Glycinate 500 mg Capsules: This supplement utilizes magnesium glycinate, a highly absorbable and gentle form that is less likely to cause digestive issues. Magnesium glycinate can help you unwind and achieve better sleep quality—perfect for those experiencing nighttime restlessness.

• Magnesium L-Threonate (Magtein®) Complex: This unique formula combines magnesium L-threonate (Magtein®), a patented form with enhanced brain bioavailability, with apigenin and L-theanine. These additional ingredients further promote cognitive health, focus, and memory.

• 4-in-1 Magnesium Complex: This contains some of the most bioavailable chelated forms of magnesium—Glycinate, Orotate, Taurate, and Malate. It promotes relaxation, protects the heart, and supports brain and body function. 

You may also like: Different Forms of Magnesium in Supplements: Which One Should You Choose?

5. Omega-3s

Omega-3 fatty acids provide myriad health benefits, including some that can help counteract some of the adverse changes that come with aging, like increased risk of heart disease and cognitive decline.

Studies have shown that omega-3s help reduce blood pressure and LDL ("bad") cholesterol, decrease the risk of heart disease, and keep memory and thinking sharp.

Research found that omega-3 fatty acids can help maintain brain health and enhance cognition, among other well-known benefits.

Though you can get omega-3 fatty acids from foods such as fish, walnuts, flaxseeds, and leafy vegetables, a supplement is an excellent way to ensure you're getting enough. Either way, aim for 250-500 mg if you're healthy, 800 to 1,000 mg if you have heart problems, and 4,000 mg if you have high triglyceride levels.

Lastly, be sure to ask your doctor about the correct dose if you're taking anticoagulant drugs, which can have serious side effects.

Read also: Which Type of Omega-3 Supplement Should You Take? (Must Read!). 

6. Potassium

Potassium is crucial in maintaining overall health, especially for women postmenopause. One of its primary benefits is its ability to reduce the risk of stroke. This is a huge concern for women 40 and older, as stroke rates tend to increase with age.

Potassium can significantly lower the likelihood of experiencing a stroke by helping to lower blood pressure. However, it's essential to consult your doctor to determine the appropriate amount of potassium for your needs. Excessive potassium intake can result in health problems, so it's crucial to maintain a balanced approach.

7. Probiotics 

Like omega-3s, probiotics are not technically vitamins or minerals but are essentials for women 40 years old and older. According to growing research, probiotics may help maintain a healthy gut and reduce weight and the risk of heart disease, diabetes, and stroke.

These benefits are particularly significant around age 40, when a decrease in muscle mass makes gaining weight and developing insulin resistance easier.

Furthermore, while certain dairy and fermented soy items, such as seitan, can contain probiotics, foods usually do not contain as many strains as supplements. Additionally, each strain has unique benefits, with some helping to control weight and others preventing diarrhea. And since probiotics cannot be obtained from cooked or heated foods since they are live, active culture, supplements are your best option for getting this nutrient.

When deciding on a probiotic supplement, consider taking one that contains no fillers and is natural, like our powerful 6-in-1 UTI Capsule, a combo consisting of D Mannose, Cranberry PAC Extract, Probiotics strains, and Vitamin C & D, which work together to prevent recurrent urinary tract infections in women. All you need is two pills per day!

8. Collagen

Collagen, the most plentiful structural protein in your body, spreads throughout connective tissues, skin, muscles, tendons, bones, ligaments, cartilage, organs, blood vessels, skin, and intestinal lining.

It's also involved in numerous bodily processes, including immune response, tissue repair, and cell communication.

While your body makes its own collagen from amino acids, the ability to produce it decreases with age. Reduced collagen production can contribute to wrinkles, joint issues, and decreased skin elasticity and hydration. That's why adding a collagen supplement may be beneficial for women as they reach their 40s.

Looking for a convenient and effective way to add collagen to your routine? Consider Why Not Natural's Liquid Collagen Drops + Biotin.

Our formula utilizes hydrolyzed marine peptides, a readily absorbed form of collagen, for optimal benefits. Biotin, an essential B vitamin, further supports healthy hair, skin, and nails.

Takeaway: Nourish your body with these top supplements 

As you begin to clock over 40 in age, your nutritional needs may start to change. Eating a balanced and healthy diet is the best way to meet dietary needs. However, as you age, your body may not effectively absorb certain nutrients from the food you consume; hence, it becomes necessary to take supplements.

Taking specific supplements can significantly impact your overall well-being once you are over 40. Some of the most important ones discussed include vitamin B12, vitamin D, omega 3s, collagen, magnesium, etc. 

While working to ensure optimal health, remember it's smart to consult with a healthcare consultant before starting a supplement regimen. 

Ready to meet your nutritional needs and support your well-being as you age?

Check out Why Not Natural's range of high-quality supplements and start your journey to better health today.

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