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21 of the Best Supplements for Women Over 40

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By: Erin Coleman, B.S. - Nutritional Science, R.D., L.D.,

Writer, The Fit Father Project & Fit Mother Project

dietary supplements

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 shake - fastest way to lose weight for women

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

tea and coffee - fastest way to lose weight for womenDietary 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

fiber - best supplements for womenIt’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 - weight loss supplements for women

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)

Studieswhite kidney beans 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

fish oil capsules

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

multivitamin

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 best supplements for women over 40Melatonin 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)

coq10 best supplements for women over 40Coenzyme 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

Studiessoy beans best supplements for women over 40 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

vitamin D - weight loss supplements for womenCalcium, 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:

  • fat burning foodsA 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.

probiotics infographic

#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

Researchers suggest taking 3 milligrams of boron daily if you consume few fruits and vegetables or are at risk of osteoporosis, osteoarthritis, or cervical, breast, or lung cancers.

#10 Choline

Look for multivitamin supplements containing choline, as research shows the majority of Americans aren't meeting daily choline recommendations. Choline is a crucial nutrient needed for proper brain development and health, nervous system functions, and fat metabolism.

The Institute of Medicine recommends women consume at least 425 milligrams of choline daily. Food sources include eggs, meats, fish, seafood, chicken, and green vegetables.

#11 Turmeric

Research shows that turmeric, or curcumin, is a powerful antioxidant that helps reduce inflammation. It appears to manage metabolic syndrome, anxiety, high cholesterol, arthritis, and exercise-induced muscle soreness to enhance post-workout recovery.

Studies show that taking about 1,000 milligrams of curcumin daily can reduce arthritis pain and other inflammation-related symptoms. Ask your doctor if this supplement is right for you.

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Energy-Boosting Supplements for Women Over 40

If fatigue is getting the best of you, have your doctor monitor hormone and vitamin and mineral levels to check for deficiencies. Taking certain supplements for women over 40 helps boost energy when you’re feeling sluggish, especially if fatigue is caused by a deficiency.

#1 Vitamin B12

If you have chronic fatigue resulting from vitamin B12 deficiency or your body doesn't properly absorb vitamin B12, taking B12 supplements or receiving B12 injections helps give you the boost of energy you desire.

b12

Women need at least 2.4 micrograms of vitamin B12 daily. Food sources include meat, fish, seafood, vitamin B12-fortified breakfast cereals, dairy foods, and eggs.

#2 B Complex Vitamins

In addition to vitamin B12, other B complex vitamins are equally important in women over 40 because they aid in energy production within the body. Examples of B complex vitamins include:

  • Vitamin B1 (thiamin)
  • Vitamin B2 (riboflavin)
  • Vitamin B3 (niacin)
  • Vitamin B5 (pantothenic acid)
  • Vitamin B6 (pyridoxine)
  • Biotin
  • Folic acid
  • Vitamin B12

To maximize energy throughout the day, eat a well-balanced diet rich in protein foods and vegetables and take a B complex vitamin supplement. Or, make sure all of the B complex vitamins are present in your multivitamin supplement.

#3 Iron

sources of iron best supplements for women over 40As with vitamin B12 supplements, iron supplementation helps boost energy if you’re deficient in this essential mineral. For example, if you have iron-deficiency anemia you might experience chronic fatigue. Menstruating women have a higher risk of developing iron deficiency anemia than post-menopausal women. If this is the case for you or blood iron levels are low, ask your doctor which dosage of an iron supplement is right for you.

The RDA for women is 8-18 milligrams of iron (or more if you have iron-deficiency anemia) daily depending on your age. Food sources of iron include meat, poultry, fish, seafood, tofu, legumes, leafy greens, and iron-fortified breakfast cereals.

#4 Iodine

Dietary iodine deficiency can also cause fatigue and thyroid problems associated with low iodine levels. Iodine is a crucial component of thyroid hormone within your body, which affects metabolism and energy. Make sure your multivitamin supplement contains iodine and if it doesn’t or your iodine levels are low, ask your doctor about taking an additional iodine supplement to get blood levels and your energy back on track.

Women need at least 150 micrograms of iodine daily. Food sources of iodine include fish, seaweed, milk, yogurt, eggs, iodized salt, and iodine-enriched grains.

#5 Creatine

creatineYour body naturally produces creatine, which regulates high-energy metabolism. Research demonstrates the numerous health and wellness benefits of creatine supplementation in doses of up to 30 grams per day.

Examples include improved exercise performance, enhanced post-exercise recovery, injury protection, and improvements in depression in women.

Which Supplements for Women Over 40 are Right for Me?

Always chat with your doctor before taking dietary supplements. In general, the best supplements for women over 40 include:

  • Multivitamin supplements containing all essential vitamins and minerals
  • Omega-3 fatty acid supplements
  • Fiber supplements for healthy weight management
  • Probiotics supplements
  • Protein supplements for weight management, fat-burning, and lean muscle maintenance

You should be able to get adequate amounts of essential nutrients by following a nutritious meal plan, but taking dietary supplements helps ensure you’re not missing anything that might exacerbate health conditions or cause symptoms of a deficiency.

If weight loss is your goal, consider taking weight loss supplements and sign up for The Fit Mother Project 30X (FM30X) today! The program is designed for busy moms of all ages who want to take control of their health and get excess weight off for life. Upon signing up you’ll receive: 

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To get started for FREE, sign up for the FM30X fit mom jumpstart kit that includes a free 1-day weight loss meal plan, free fat-burning workout, free email coaching support, and fit mom Facebook access today! Get ready to look and feel years younger!

Erin Coleman
Writer, The Fit Father Project

A 15-year freelance writing veteran, Erin is registered dietitian and health educator who is passionate about health, fitness and disease prevention. Her published work appears on hundreds of health and fitness websites, and she’s working on publishing her first book! Erin is a wife and mom of two beautiful children.

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If you’re a busy mom who wants to finally lose weight, get healthy, and actually keep the pounds off for good, this is the simple program you’ll love sticking to…

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