Taking the best supplements for women over 40 can improve your health, allowing you to look and feel better than you have in years! Dietary supplements enhance what a nutritious diet, regular exercise, and other healthy lifestyle habits can do for you. Ask your doctor which supplements for women over 40 best match your needs.
Weight Loss Supplements for Women Over 40
If you’re overweight or obese, some of the best supplements for women over 40 help you achieve or maintain a healthy weight and even aid in fat loss! Examples include:
#1 Protein Powder
Protein is a key nutrient for weight loss and healthy weight management because protein promotes satiety, keeps your metabolism going strong, and helps you maintain lean muscle mass during calorie restriction for weight loss.
Women who work out regularly should consume about 0.6-1 gram of protein per pound of their body weights daily to burn excess fat and stay lean. To achieve this goal and help your muscles recover after strenuous workouts, drink protein shakes as meal replacements or post-workout nourishment. Simply mix milk or plant milk with a scoop of protein powder, fruit or nut butter, and ice or try homemade weight loss protein shake recipes!
#2 Caffeine
Dietary supplements containing caffeine give you a quick boost of energy needed to stay mentally alert, more active throughout the day, and get through fat-burning workouts.
Studies show that increasing caffeine intake can significantly decrease body weight, body fat, and body mas index (BMI). Caffeine is safe for most adults in doses of up to 500 milligrams per day, according to the National Institutes of Health.
#3 Fiber
It’s best to get fiber from fruits, vegetables, legumes, whole grains, nuts, and seeds whenever possible. But if you’re not meeting daily fiber requirements for women of at least 25 grams daily, taking fiber supplements can enhance weight loss.
Studies show that fiber supplementation significantly reduces waist circumference, body weight, body mass index (BMI), and the number of eating occasions in overweight adults. Ask your doctor which fiber supplement is right for you!
#4 Green Coffee Bean Extract
Green coffee bean extract can enhance weight loss, mainly due to its caffeine content.
This dietary supplement for women is also loaded with disease-fighting antioxidants.
Studies show that green coffee bean extract appears to be safe in doses of up to 200 milligrams daily for 12 weeks.
You can also drink at least 3 cups of coffee daily to aid in weight and fat loss, say researchers.
#5 White Kidney Bean Pod (Phaseolus vulgaris)
Studies
show that taking a supplement made of white kidney bean pods, also known as Phaseolus vulgaris, appears to significantly enhance weight and fat loss.
Phaseolus vulgaris seems to be safe in doses of up to 3,000 milligrams daily for 12 weeks. Ask your doctor if taking this dietary supplement for weight loss is right for you!
Anti-Aging and Disease Prevention Supplements
You might be wondering about the best supplements for women over 40 for anti-aging and overall disease prevention. The following dietary supplements help lower your risk of heart disease, dementia, or other chronic health conditions:
#1 Omega-3 Fatty Acids
Studies show that omega-3s are linked with improved heart and brain health, lowering your risk of heart disease and Alzheimer’s disease. Make sure you’re consuming plenty of omega-3s, such as docosahexaenoic acid (DHA) and eicosapentaenoic acid (EPA), regularly in your diet or from supplements.
To enhance healthy aging, the International Society for the Study of Fatty Acids and Lipids (ISSFAL) recommends ingesting 500 milligrams of DHA plus EPA daily to optimize health. You can also obtain DHA and EPA from eating fatty fish, such as salmon, tuna, sardines, and herring.
#2 Multivitamin Supplements
Taking a multivitamin supplement is a good idea at any age, especially when you’re over 40 to ensure daily essential nutrient needs are met.
Doing so helps prevent deficiencies that can cause fatigue, dry hair and skin, depression, and even nerve problems in women. Look for multivitamin supplements that are third party tested for quality and purity and specifically designed for women over 40.
#3 Melatonin
Melatonin supplements for women over 40 appear to enhance sleep quality, as sleep disturbances often occur with hormone fluctuations associated with perimenopause (the transitional period through menopause) and menopause. Sleeping medications often produce unpleasant side effects.
But studies show that melatonin, which is a hormone naturally produced by your body, supplementation has no short- or long-term adverse effects and improves sleep onset, duration, and quality. Better sleep means a lower risk of becoming overweight and better overall health and wellness.
#4 Coenzyme Q10 (CoQ10)
Coenzyme Q10, or CoQ10, is an antioxidant your body naturally produces and but tends to decrease with age. It’s involved with energy production within the body.
Research shows that CoQ10 supplements, in doses of 60-500 milligrams daily, reduce inflammation associated with aging and lower your risk of chronic diseases like heart disease, diabetes, kidney disease, neurodegenerative diseases, and more.
#5 Soy Isoflavones
Studies
show that isoflavones derived from soy significantly increase bone mineral density in doses above 75 milligrams per day.
Additional studies found that isoflavones and soy foods reduce LDL cholesterol, may lower blood pressure, and help alleviate hot flashes associated with menopause.
Ask your doctor if taking isoflavone supplements, and which dosage, is right for you as soy isoflavones have estrogen-like properties.
#6 Calcium, Vitamin D, and Phosphorous
Calcium, vitamin D, and phosphorous are important nutrients that keep your bones healthy and strong. You might not be getting enough of these essential vitamins and minerals from foods or even in your multivitamin supplement. If this is the case for you or you have low bone mineral density, ask your doctor about taking an additional calcium supplement containing vitamin D and phosphorous, and which dosage best matches your needs.
Recommended dietary allowances (RDAs) for women are 1,000-1,200 milligrams of calcium, 700 milligrams of phosphorous, and 15-20 micrograms of vitamin D daily.
#7 Glucosamine Sulfate
If you suffer from osteoarthritis or are at risk of developing it, ask your doctor about taking glucosamine supplements. Research shows that glucosamine sulfate appears to provide pain relief from osteoarthritis and slow joint breakdown associated with the disease.
Dosages used in research studies include 1,500 milligrams daily taken as one large dose or 2-3 smaller split doses of glucosamine sulfate. Topical creams or injections containing glucosamine sulfate were also used for osteoarthritis relief in some studies. Ask your doctor if this supplement is right for you.
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#8 Probiotics
Probiotics, or healthy gut bacteria, provide you with numerous health and wellness benefits. These bacteria are present in certain foods (such as yogurt, kefir, sauerkraut, tempeh, miso, kombucha, and kimchi) and available as dietary supplements. Some of the many health benefits of probiotics studied in research include:
A stronger immune system- Lower blood cholesterol
- Improvements in eczema, scars, and wound healing
- Reduced cavities and gum disease
- Improvements in anxiety and depression
When choosing probiotics supplements, look for brands containing 1-10 billion CFUs (colony forming units) daily for adults.
#9 Boron
Boron is a trace mineral that provides numerous health and wellness benefits for women over 40. Research shows that boron:
Aids in healthy bone maintenance- Improves wound healing
- Supports the body’s use of estrogen, testosterone, and vitamin D
- Increases magnesium absorption
- Protects your body against heavy metal toxicity
- Improves overall brain function, memory, and cognitive performance
- Might protect you against cervical, breast, and lung cancers
