Introduction

Have you been feeling more exhausted lately, no matter how much sleep you get? Or maybe your mood swings, brain fog, and stubborn weight gain have been making daily life a struggle?

You’re not alone. As we enter our 40s, our bodies go through significant hormonal shifts that can leave us feeling out of sync. Estrogen, progesterone, and cortisol fluctuate, impacting everything from metabolism and energy levels to mood and sleep. At the same time, nutrient absorption might decline, making it harder to get everything we need from food alone.

This is where the right supplements can make a powerful difference. While a nutrient-rich, whole-food diet is the foundation of good health, targeted supplementation can help fill the gaps, restore balance, and support your body through perimenopause and beyond.

But with so many options out there, which ones are truly worth considering? 

In this post, I’ll walk you through five science-backed supplements that every woman over 40 should know about—plus how to choose the right ones for your unique needs.

Why Supplements Matter After 40

By the time we reach our 40s, our bodies have different nutritional needs than they did in our 20s and 30s. Even if you eat a balanced diet, factors like hormonal fluctuations, declining nutrient absorption, poor gut health, increased stress, and lifestyle habits can create deficiencies that impact energy, mood, metabolism, and overall well-being.

3 Key Reasons Women Over 40 Need Targeted Supplements

✔ Hormonal Changes Impact Nutrient Needs

As progesterone declines and estrogen fluctuates, many women start experiencing changes in metabolism, energy levels, and bone health. These shifts can increase the body’s demand for certain nutrients, such as magnesium for relaxation, vitamin D for bone support, and B vitamins for energy and mood stability.

✔ Changes in Digestion Can Affect Nutrient Absorption

As we age, some women experience shifts in digestion that may impact how well nutrients are absorbed. Factors like lower stomach acid production, changes in gut microbiome diversity, and increased stress can all play a role in how efficiently the body utilizes essential vitamins and minerals. This is why even with a nutrient-dense diet, some women may still benefit from targeted supplementation to ensure their bodies are getting what they need to function optimally.

✔ Modern Lifestyles Contribute to Deficiencies

Stress, processed foods, environmental toxins, and even medication use can deplete essential nutrients that our bodies need to function optimally. For example, chronic stress increases the demand for magnesium and B vitamins, while a diet lacking in omega-3s can contribute to inflammation and brain fog.

While food should always be the first line of defense, targeted supplements can be a game-changer when it comes to restoring balance and supporting optimal health.

Now, let’s dive into the five most essential supplements for women over 40 and how they can help you thrive during this phase of life.

The 5 Must-Have Supplements for Women Over 40

Now that we’ve covered why supplements can be beneficial, let’s explore five essential supplements that can help support hormonal balance, energy levels, and overall well-being during your 40s and beyond.

Each of these supplements plays a unique role in supporting the body through perimenopause, helping to reduce symptoms like fatigue, mood swings, sleep disturbances, and inflammation.

For each supplement, I’ll cover:

✔  What it is & why it matters

✔  Key benefits for women over 40

✔  Best food sources vs. supplement forms

✔  Recommended dosage & how to choose a high-quality supplement

Let’s begin:

Supplement #1: Magnesium – The Relaxation Mineral

✔ What it is & why it matters

Magnesium is involved in over 300 biochemical reactions in the body, yet many women don’t get enough of it from food alone. It plays a critical role in relaxation, stress management, muscle function, and sleep quality—all of which become increasingly important in perimenopause.

✔ Key benefits for women over 40

• Supports deep, restful sleep
• Helps calm the nervous system and manage stress
• Reduces muscle cramps and tension
• Supports bone health and heart health
• Plays a role in blood sugar regulation

✔ Best food sources vs. supplement forms

Food sources: Dark leafy greens, almonds, pumpkin seeds, avocado, and dark chocolate.

Best supplement forms: Magnesium glycinate (for relaxation and sleep), citrate (for digestion), and malate (for energy). Avoid magnesium oxide, which is poorly absorbed.

✔ What to look for: Choose a supplement that is third-party tested, free of additives, and contains a bioavailable form of magnesium.

Supplement #2: Omega-3 Fatty Acids – The Anti-Inflammatory Hero

✔ What it is & why it matters

Omega-3 fatty acids are essential fats that support brain health, heart health, and inflammation balance. Since inflammation plays a big role in perimenopausal symptoms, getting enough omega-3s is crucial for reducing discomfort and maintaining overall wellness.

✔ Key benefits for women over 40

• Supports brain function and reduces brain fog
• Helps balance mood and reduce anxiety
• Reduces inflammation and joint pain
• Supports heart health and hormone production

✔ Best food sources vs. supplement forms

Food sources: Fatty fish (salmon, sardines, mackerel), walnuts, flaxseeds, and chia seeds.

Best supplement forms: High-quality fish oil or algal oil (for vegetarians/vegans).

✔ What to look for: A supplement with a high EPA/DHA ratio (these are the active omega-3s) that are purity-tested and free from heavy metals.

Supplement #3: Vitamin D – The Hormone Regulator

✔ What it is & why it matters

Vitamin D acts more like a hormone than a vitamin and is essential for immune health, bone strength, and mood regulation. Many women over 40 are deficient due to limited sun exposure, making supplementation a key factor in maintaining optimal health.

✔ Key benefits for women over 40

• Supports hormonal balance and immune function
• Essential for bone health and calcium absorption
• Helps regulate mood and reduce seasonal depression
• May reduce the risk of inflammation-related conditions

✔ Best food sources vs. supplement forms

Food sources: Fatty fish, egg yolks, and fortified dairy products. However, food sources alone are often not enough to maintain optimal levels.

Best supplement forms: Vitamin D3 (more bioavailable than D2), ideally combined with vitamin K2 for better absorption and calcium regulation.

✔ What to look for: Choose a D3 + K2 formula, and opt for liquid or softgel forms for better absorption.

Supplement #4: B Vitamins – Energy & Mood Support

✔ What it is & why it matters

B vitamins are essential for energy metabolism, nervous system health, and brain function. As stress levels rise in perimenopause, B vitamin demand increases, making supplementation an excellent way to support energy and mood.

✔ Key benefits for women over 40

• Helps reduce fatigue and brain fog
• Supports mood, stress resilience, and nervous system function
• Plays a role in hormone metabolism and detoxification
• Supports heart health and cognitive function

✔ Best food sources vs. supplement forms

Food sources: Leafy greens, eggs, salmon, beef, and legumes.

Best supplement forms: A high-quality B-complex that includes methylated B12 (methylcobalamin) and folate (5-MTHF) for better absorption.

✔ What to look for: Activated/methylated forms for better absorption, particularly if you have the MTHFR gene variant.

Supplement #5: Adaptogens – Stress & Cortisol Balance

✔ What it is & why it matters

Adaptogens are powerful herbs that help the body adapt to stress and regulate cortisol levels. Since stress and high cortisol contribute to perimenopausal symptoms like weight gain, anxiety, and sleep disturbances, adaptogens can be a game-changer.

✔ Key benefits for women over 40

• Supports stress resilience and adrenal health
• Helps reduce anxiety and promote relaxation
• May improve energy levels and mental clarity
• Supports hormonal balance by regulating cortisol

✔ Best food sources vs. supplement forms

Food sources: Adaptogens aren’t commonly found in food but are available as teas, powders, and capsules.

Best supplement forms:

• Ashwagandha – Great for reducing stress and promoting relaxation.
• Rhodiola – Supports energy and mental clarity.
• Holy Basil (Tulsi) – Helps regulate cortisol and inflammation.

✔ What to look for: Standardized extracts to ensure potency and effectiveness.

How to Choose High-Quality Supplements

Not all supplements are created equal. With so many options on the market, it’s important to choose high-quality supplements that are effective, safe, and free from unnecessary additives. Here’s what to look for when selecting supplements for hormonal balance and overall health.

1. Look for Third-Party Testing

Many supplements contain fillers, contaminants, or lower-than-claimed potency. To ensure you’re getting a clean and effective product, look for those that are third-party tested by organizations such as:

• USP (United States Pharmacopeia)
• NSF International
• ConsumerLab
• Informed Choice

Third-party testing ensures that the supplement contains what it claims and is free from harmful contaminants like heavy metals, pesticides, and artificial ingredients.

2. Check the Ingredient List for Fillers & Additives

Some supplement brands bulk up their products with unnecessary fillers, dyes, and artificial ingredients that can affect absorption and cause unwanted side effects.

 Avoid supplements with:

✔Artificial colors and dyes (e.g., Red 40, Yellow 6)

✔Hydrogenated oils or synthetic fillers

✔Magnesium stearate in excess (used in cheap manufacturing)

✔Titanium dioxide (a whitening agent with potential risks)

Instead, opt for pure formulations with minimal, high-quality ingredients.

3. Choose the Right Form for Maximum Absorption

Certain vitamins and minerals come in different forms, and some are much easier for the body to absorb than others.

Best Absorbed Forms:

✔Magnesium Glycinate / Citrate (instead of Magnesium Oxide)

✔Vitamin D3 + K2 (instead of D2)

✔Methylated B Vitamins (B12 as Methylcobalamin, Folate as 5-MTHF) (instead of synthetic forms like cyanocobalamin and folic acid)

✔Omega-3 Fish Oil with High EPA/DHA Content (instead of generic “fish oil”)

Choosing bioavailable forms means your body absorbs and utilizes the nutrients more effectively, so you get the full benefit.

4. Beware of “Proprietary Blends”

If a supplement lists a “proprietary blend” without specifying exact ingredient amounts, proceed with caution. Some brands hide low doses of beneficial ingredients while filling the product with cheaper fillers.

Pro Tip: Choose supplements that list individual ingredient amounts, so you know exactly what you’re getting.

5. Consider Your Individual Needs

Every woman’s body is different, and not all supplements are necessary for everyone. Before adding a new supplement to your routine, consider:

✔ Your current diet – Are you getting enough of this nutrient from food?

✔ Your lifestyle & stress levels – Do you have higher needs for certain vitamins?

✔ Your symptoms & lab tests – If possible, get tested to identify any deficiencies.

If you’re unsure which supplements are right for you, consider working with a practitioner who can recommend the best choices based on your unique health status.

Final Thoughts on Choosing Supplements

Supplements can be powerful tools for optimizing health, but quality matters just as much as what you take. By choosing third-party tested, clean, and bioavailable supplements, you’ll ensure that you’re giving your body the best possible support.

Next, let’s wrap everything up with a quick recap and your next steps!

Conclusion

Navigating perimenopause and beyond doesn’t have to feel overwhelming. By supporting your body with the right nutrients, you can improve energy levels, balance hormones, and feel more like yourself again.

In this post, we covered five key supplements that can help women over 40 thrive:

✔ Magnesium – For relaxation, stress relief, and sleep support.

✔ Omega-3s – To reduce inflammation and support brain and heart health.

✔ Vitamin D – A hormone-like vitamin crucial for immunity, mood, and bone strength.

✔ B Vitamins – Essential for energy, metabolism, and mood regulation.

✔ Adaptogens – Natural herbs that help manage stress and balance cortisol.

While food should always come first, these supplements can fill nutritional gaps and support your body’s changing needs during perimenopause.

Next Steps: Where to Start?

1.Identify Your Needs:

Which of these supplements aligns best with your current symptoms? Start with one or two based on what your body needs most.

2.Choose High-Quality Supplements:

Opt for trusted, third-party-tested brands that provide bioavailable forms of nutrients.

3.Take the Next Step in Your Hormonal Health Journey:

Want a deeper dive into perimenopause nutrition? My Perimenopause Power: A 3-Day Transformation mini-course walks you through a step-by-step approach to balancing hormones naturally so you can feel energized, focused, and in control of your body again.

Click HERE to enroll in the mini-course today!

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