Unlock Youthful Glow: The Best Supplements For Women Over 40
Looking for the best supplements for women over 40 that actually make a difference? I’ve got you covered!
Let’s face it—hitting 40 isn’t quite what we imagined back in our carefree 20s.
Eating a balanced diet is great and all, but let’s be honest—it’s not always enough to keep up with your body’s changing needs. That’s where the right supplements step in, giving you extra support for strong bones, steady muscles, and a rock-solid immune system.
If you’re staring down perimenopause or postmenopause, the challenges are real—shifting hormones, thinning bones, and the occasional existential crisis about gravity (just me?).
But here’s the good news: when paired with strength training and a solid routine, supplements can help you thrive.
But let’s be real—it’s really hard to figure out which supplements actually deliver. As someone who spends way too much money every year trying them all, I get it. Do we ever truly know if they work? Probably not 100%. Still, in the pursuit of feeling our best, I’ll gladly keep investing in the hope that some of them do.
Let’s dive into the must-haves, the science behind them, and the ones you should leave on the shelf.
This post may contain affiliate links. This means I may earn a small commission if you purchase a product through my link at no extra cost to you. All items are carefully curated by me and reflect my honest opinion.
The Must-Have Supplements for Women Over 40
1. Collagen Peptides
Here’s the deal: once we hit our mid-30s, collagen production nosedives by about 1% each year. This sneaky decline messes with everything—skin elasticity, joint health, and even muscle recovery.
Enter collagen peptides.
“Collagen is like the scaffolding for your skin, bones, and joints,” says Dr. Whitney Bowe, a dermatologist and author of The Beauty of Dirty Skin. “Supplementing with hydrolyzed collagen peptides can help your body rebuild what it naturally loses as you age.”
Collagen peptides can be your secret weapon for glowing skin, stronger nails, and healthy joints. Bonus: they’re versatile.
I add collagen peptides to everything—protein shakes, hot chocolate, yogurt bowls, and even my morning coffee for an extra boost. It adds a pop of protein without adding protein powder and helps support my skin, hair, and joints throughout the day.
I’ve been really loving the MicroIngredients Multi Collagen Protein Powder. I’d never seen my nails grow so long until I tried this! TikTok totally influenced me, but I figured, why not give it a shot? It turned out to be the best decision. I think the added vitamin C and hyaluronic acid make all the difference—they’re essential for boosting collagen production and hydration.
While I still stand by my go-to Vital Proteins Collagen Powder, I’ve definitely noticed more of a difference with the MicroIngredients.
2. Creatine Monohydrate
Creatine has a bad rep thanks to gym bros, but don’t let that scare you off. It’s one of the most studied supplements ever (500+ trials and counting), and it’s not just for bodybuilders.
Pro Tip: Take 3-5 grams daily. Mix it into your morning smoothie or oatmeal—it’s flavorless and easy to incorporate. Pair your creatine with a post-workout snack containing carbohydrates and protein for best absorption.
Related: Building Muscle After 40 to Unlock Anti-Aging Benefits
I have been using these trusted brands for several years:
3. Vitamin D Supplement + K2
Here’s something no one told me until my late 30s: most of us are running on empty when it comes to vitamin D, even in sunny places. And no, that quick coffee run isn’t cutting it for adequate sun exposure (I wish!).
Vitamin D is essential for bone health, immune function, and maintaining healthy calcium levels and it’s one of the best supplements for women over 40.
Pairing it with vitamin K2 is the best way to ensure calcium goes to your bones, not your arteries. Together, they’re a power combo for preventing bone loss and supporting overall health.
Pro Tip: Taking vitamin D in the morning with your breakfast is recommended for better absorption—preferably with healthy fats like avocado or eggs.
I’ve been using the AG Greens Vitamin D + K2, but a more accessible option is the THORNE Vitamin D + K2 Liquid, which you can pick up on Amazon. Garden of Life’s Vitamin Code RAW D3 supplements are an excellent plant-based alternative for anyone who prefers whole-food-based options.
4. Fish Oil Supplements
Healthy heart, glowing skin, stronger hair—omega-3s do it all. These fatty acids are known to reduce cholesterol levels, support brain health, and strengthen the immune system.
While salmon and sardines are good dietary sources, fish oil supplements ensure you get enough omega-3 fats consistently, even if you don’t love fatty fish.
Favorites:
- Nordic Naturals Omega-3
- Barlean’s Liquid Fish Oil (Kid-approved too!)
5. Magnesium Supplements
If it feels like everyone is talking about Magnesium lately, it’s because they are—and for good reason. This mineral is a true multitasker: better sleep, calmer nerves, steady blood sugar, and a healthier heart.
Dr. Carolyn Dean, author of The Magnesium Miracle, puts it best:
“Magnesium is involved in over 300 biochemical reactions in the body, including muscle function, nervous system health, and bone strength. Unfortunately, most people don’t get enough.”
With so many types of Magnesium available, it’s important to choose the right one for your needs:
|
Magnesium Glycinate |
Sleep support and stress relief |
|
Magnesium Citrate |
Digestion and relieving constipation |
|
Magnesium Malate |
Energy production and muscle health |
|
Magnesium L-Threonate |
Brain health and cognitive function |
|
Magnesium Taurate |
Heart health and reduces palpitations |
|
Magnesium Oxide |
Occasional heartburn or indigestion |
Stick with magnesium glycinate or citrate for better absorption and all-around benefits. If sleep is your primary goal, magnesium glycinate is your go-to—take it about 30 minutes before bed for the best results.
Magnesium taurate is a smart choice for heart health and stress-related palpitations. And steer clear of magnesium oxide; it’s poorly absorbed and really only useful as a laxative.
Favorites:
6. Essential Amino Acids (EAAs)
Unlike trendy BCAAs, EAAs provide essential nutrients for maintaining muscle mass and preventing age-related muscle loss. While animal foods provide amino acids, supplementation can benefit those following a plant-based diet.
Pro Tip: Mix EAAs into your water bottle for easy hydration and muscle support during workouts.
Favorite:
7. CoQ10
As an essential vitamin-like compound, CoQ10 plays a crucial role in energy metabolism and heart health. Production drops with age.
“CoQ10 levels naturally decline with age, which can contribute to reduced energy and cardiovascular issues,” says Dr. Andrew Weil, integrative medicine expert.
Supplementing can help fill the gap, and some studies suggest it may help manage high blood pressure and support blood vessel health.
Plus, CoQ10 doesn’t just boost energy and heart health—it’s also a powerful antioxidant that helps fight free radical damage, supports skin elasticity, and reduces the visible signs of aging.
Favorites:
8. NAD+ (Nicotinamide Adenine Dinucleotide)
Think of NAD+ as your cells’ internal battery, which naturally depletes with age.By 40, our NAD+ levels typically drop to half what we had in our 20s.
This essential molecule drives energy metabolism and cellular repair. While certain foods contain NAD+ precursors, supplements (in NMN or NR forms) directly increase levels.
Research shows that NAD+ supplementation can support energy production, brain function, and cellular health. Its anti-aging benefits extend to muscle maintenance and skin vitality, making it valuable for women seeking to maintain their youthful edge after 40.
After taking this NAD+ supplement for anti-aging and cell regeneration for a few weeks, I felt like my energy levels had improved, so I now have this on subscribe and save. It’s probably too soon to say for sure, but so far, I’m happy with it—and the research behind it is impressive.
9. B Vitamins Complex
B vitamins play a key role in keeping your brain focused and your energy levels steady. I can definitely tell when I’ve had my B-vitamins!
While it’s possible to get enough from food sources like leafy greens and fortified cereals, supplementation can make it easier to hit optimal levels, especially as you get older.
Folic acid is especially important, but it’s a good idea to monitor levels through regular blood tests to make sure you’re not overdoing it.
Disclaimer: B vitamins may make your pee extra yellow. Totally normal. Your body flushes out the excess that it doesn’t need. So, if you’ve recently started a B-complex or a multivitamin and notice neon yellow urine, don’t panic—it’s just your body doing its thing.
Favorites:
10. Alpha Lipoic Acid (ALA)
Alpha Lipoic Acid (ALA) is an antioxidant that helps calm inflammation, balance blood sugar, and protect your cells from damage. It’s also a favorite for skin health, known for improving texture, evening out tone, and softening fine lines.
What makes ALA special is that it’s both water- and fat-soluble, so it can work throughout your body to fight off free radicals.
“ALA is one of the most effective anti-aging antioxidants because it helps to repair skin cells while reducing inflammation at the cellular level,” says Dr. Nicholas Perricone in The Perricone Prescription.
For women over 40, ALA is a smart pick for supporting metabolism while giving your skin an extra glow – can’t complain about that!
Pure Encapsulations is a well-reputed brand and this ALA is a good pick.
Supplements to Skip: Save Your Money
Let’s talk about what not to buy. While the supplement industry would love us to believe we need everything on the shelf, some popular options don’t match their marketing hype for women over 40.
Weight Loss Supplements
Those flashy “fat-burning” supplements with impressive before-and-after photos? Skip them. Clinical trials show most offer minimal benefits, and many contain potentially harmful stimulants. Instead, focus on muscle-building supplements that support your metabolism naturally.
Proprietary “Anti-Aging” Blends
Those expensive proprietary “beauty blend” supplements with
Ningredients often contain minimal active ingredients hidden behind fancy marketing. The amounts typically need to be higher to provide tangible benefits. Stick to single ingredients or well-studied combinations with clear, listed amounts.
Branched Chain Amino Acids (BCAAs) Alone
While BCAAs sound promising, research shows that complete Essential Amino Acids (EAAs) are far more effective for muscle maintenance and recovery, especially after 40. I’ll admit, I sometimes drink BCAAs just because they’re tasty and won’t hurt, but they don’t do much for us either. If you’re looking for real results, save your money and opt for complete EAAs instead.
“Hormone-balancing” Herbal Blends
Unless prescribed by a healthcare provider, skip those trendy hormone-balancing supplements. Many lack solid research backing their claims; some might interfere with your body’s natural hormonal processes. If you have hormone concerns, blood tests, and professional guidance offer a safer approach.
Liquid Collagen Drinks
Overpriced and under-dosed. Powders offer better value and results.
Green Tea Extract Pills
While green tea offers health benefits, concentrated pills can stress your liver. Enjoy actual green tea instead – it’s cheaper and safer.
Remember: the most expensive supplements aren’t necessarily the best, and more isn’t always better. Focus your supplement budget on well-researched, proven ingredients rather than trending miracle cures or complicated formulas.
Supplement Timing: When to Take Them for Maximum Benefits
When you take your supplements can make a big difference in how well they work. Here’s a quick guide to help you time your routine for maximum benefits:
- Morning: Start your day with vitamin D, B vitamins, and NAD+ precursors like NMN to boost energy production and set the tone for a productive day.
- With meals: Fish oil, CoQ10, and magnesium taurate are best taken with food to improve absorption—especially if the meal includes healthy fats like avocado or salmon.
- Before bed: Magnesium glycinate is a nighttime favorite for its calming effects, making it the perfect wind-down supplement for better sleep.
- Anytime: Collagen peptides and EAAs can be taken whenever it’s convenient—they’re easy to mix into drinks or snacks throughout the day for consistent support.
FAQs About Supplements for Women Over 40
Can my multivitamin cover it all?
A multivitamin is a great foundation for filling basic nutrient gaps, but it’s not a one-size-fits-all solution. Many multivitamins lack the therapeutic doses of key nutrients like omega-3s, magnesium, or CoQ10 that women over 40 often need. Think of your multi as a starting point—you’ll likely need additional targeted supplements for bone health, energy, and hormonal support.
Can I take all these supplements together?
For the most part, yes, but timing is key to ensure you’re getting the full benefits. For example, magnesium glycinate is best taken before bed, while vitamin D pairs well with breakfast. Check for any interactions with medications you’re taking, and spread out fat-soluble supplements like fish oil and vitamin D to avoid stomach upset.
What are the potential side effects of these supplements?
Most supplements are well-tolerated when taken at recommended doses, but overdoing it can lead to issues. For example, too much magnesium citrate might cause digestive discomfort, and high doses of vitamin D can affect calcium levels. Stick to the guidelines and consult your doctor if you’re unsure.
How long will it take to see results?
It depends on the supplement and your body. Some, like magnesium for sleep, can work within days, while others, like collagen, may take 8–12 weeks for noticeable improvements in skin, joints, or nails. Be consistent and patient—it’s worth the wait.
Do I need to talk to my doctor before starting?
Absolutely. While most supplements are safe, individual needs vary based on health conditions, medications, and lifestyle factors. A healthcare provider can guide you on the right supplements and dosages for your specific goals.
How do I choose high-quality supplements?
Look for products that are third-party tested by organizations like NSF or USP, as this ensures purity and potency. Avoid supplements with vague “proprietary blends” and stick to brands that list exact dosages and ingredients. Checking reviews and certifications is always a good idea.
Should I stop supplements once I feel better?
Not necessarily. Some supplements, like magnesium or omega-3s, provide ongoing benefits and support long-term health. That said, regular blood tests can help you monitor levels and decide if you need to adjust your routine. Supplements should complement, not replace, a healthy diet and lifestyle.
Wrapping It All Up
Supplements aren’t a cure-all, but they can elevate a solid foundation:
- Prioritize regular strength training and cardio.
- Eat a nutrient-rich diet with plenty of protein, healthy fats, and leafy greens.
- Schedule regular blood tests to monitor your nutritional status.
- Sleep. No supplement can replace its restorative power.
When shopping for supplements, look for third-party certifications like NSF or USP to ensure quality and safety. Start with a multivitamin to cover your bases, then layer in targeted options based on your goals.
Your 40s are the perfect time to invest in your health—not because you’re “aging,” but because you deserve to feel amazing. Supplements aren’t about chasing youth; they’re about supporting your body so you can live life to the fullest. Pair them with a smart lifestyle, and that youthful glow isn’t going anywhere.
So, what’s the first supplement you’re adding to your routine? Let me know in the comments—I’d love to hear what’s working for you!
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