I don’t know about you but it seems like every time I open my Instagram there is a new miracle supplement, powder or pill that is advertised as the magic solution for weight loss, skin health or digestion. Unfortunately, 99% of the time this is not the case and if a supplement’s claims sound to good to be true, they usually are ; )

However, I do believe that supplementation can be very beneficial as long as it is the right supplement for the right person at the right time. Whilst there is no one size fits all supplement regime (I recommend getting your blood work taken and reviewed to see exactly what you need to get the best results) the following supplements are my foundation five for women over 40…

 

1) Multivitamin

Taking a multivitamin acts as an insurance policy for women with busy lives and imperfect diets (this includes me), helping to ensure they meet their daily nutritional needs even when their food intake may fall short or external stressors take a toll on their system. Additionally, as we age we may face a decline in the absorption of essential nutrients, changes in hormonal levels, and an overall reduction in metabolic rate. These factors can make it challenging to obtain all necessary vitamins and minerals through diet alone. A multivitamin can help fill these nutritional gaps and support overall health and well-being by providing antioxidants, such as vitamins C and E, which help combat oxidative stress and inflammation. These benefits are particularly important for women over 40, as we face an increased risk of chronic diseases such as cardiovascular disease, osteoporosis, and cognitive decline.

 

2) Fish Oil

Women over 40 may benefit from taking fish oil supplements due to the presence of omega-3 fatty acids, which are essential for maintaining heart health. Omega-3s, particularly EPA (eicosapentaenoic acid) and DHA (docosahexaenoic acid), have been shown to reduce inflammation, lower triglyceride levels, and improve overall cardiovascular function. As the risk of heart disease increases with age, incorporating fish oil into the diet can be a preventative measure to support heart health and reduce the risk of heart-related issues. Additionally, fish oil offers benefits for cognitive health, which becomes increasingly important as women age. Omega-3 fatty acids are crucial for maintaining brain function and structure, and studies suggest they may help protect against cognitive decline and neurodegenerative diseases like Alzheimer’s.

 

3) Vitamin D

Women over 40 should consider taking vitamin D supplements to support bone health and prevent osteoporosis. As women age, their ability to synthesize vitamin D from sunlight diminishes, and post-menopausal changes can accelerate bone density loss due to decreased estrogen levels. Vitamin D plays a critical role in calcium absorption and bone metabolism, and insufficient levels can lead to weakened bones and an increased risk of fractures. Ensuring adequate vitamin D intake helps maintain strong bones and reduces the likelihood of developing osteoporosis, a common concern for women over 40. In addition to bone health, vitamin D is essential for overall immune function and has been linked to a lower risk of chronic diseases such as cardiovascular disease and certain cancers. Adequate vitamin D levels can enhance the body’s immune response, helping to fend off infections and reduce inflammation.

 

4) Magnesium

As women age, their bodies often experience changes that can lead to a decrease in magnesium levels, such as reduced absorption and increased excretion of magnesium. This can be particularly concerning because magnesium plays a critical role in numerous bodily functions, including muscle and nerve function, blood sugar control, and bone health. Adequate magnesium intake is essential for maintaining strong bones, especially post-menopause when the risk of osteoporosis increases due to declining estrogen levels.

Furthermore, magnesium is vital for heart health. It helps regulate heart rhythm, maintain normal blood pressure, and support overall cardiovascular function. For women over 40, who may face a higher risk of heart disease, maintaining optimal magnesium levels can be a key preventative measure. Additionally, magnesium can help alleviate symptoms of premenstrual syndrome (PMS) and perimenopause, such as mood swings, sleep disturbances, and muscle cramps, improving overall quality of life.

Magnesium plays a role in glucose metabolism and insulin function. Low magnesium levels have been associated with insulin resistance and diabetes. One study found that taking 300 mg of magnesium daily significantly lowered fasting blood sugar levels, as well as post-meal blood sugar levels. Magnesium also plays a crucial role in stress management by regulating the hypothalamic-pituitary-adrenal (HPA) axis, which controls the body’s response to stress. It also helps to moderate the production of cortisol, the primary stress hormone, and supports the function of neurotransmitters involved in mood regulation.

 

5) Probiotic

Women over 40 should consider taking a probiotic to support gut health and overall well-being, especially during and after menopause. The aging process and hormonal changes during menopause can significantly impact the gut microbiome, leading to a decrease in beneficial bacteria and an increase in potentially harmful ones. This imbalance can contribute to digestive issues such as bloating, constipation, and diarrhea, as well as broader health concerns like weakened immune function and increased inflammation. Probiotics can help restore and maintain a healthy balance of gut bacteria, improving digestive health and enhancing nutrient absorption.

Moreover, probiotics can play a crucial role in mitigating some of the common menopausal symptoms. The gut microbiome is closely linked to hormone metabolism, and an imbalance can affect the body’s ability to manage hormonal changes effectively. By supporting a healthy gut microbiome, probiotics can help regulate estrogen levels, potentially alleviating symptoms such as hot flashes, mood swings, and vaginal dryness. Additionally, a balanced gut microbiome is associated with improved mental health, which is particularly beneficial for women experiencing menopause-related anxiety and depression.

I buy all the above from The Polqiuin Group whose high quality supplements I have taken for over 10 years! You can shop all of their supplements here: Shop Supplements​

If you would like individualised supplement recommendations you can book a lab work recommendations and review session with me here:

​Book Labwork Review and Recommendation​

As always, please check any new supplements with your healthcare provider before you start taking them.