Supplements for women over 40 can play a crucial role in maintaining energy, metabolism, and overall wellness as the body goes through age-related changes. As women age, their bodies experience hormonal shifts that affect bone health, skin elasticity, digestion, and mood. After 40, it’s common to notice reduced muscle tone, lower energy, and changes in metabolism.
While a balanced diet and active lifestyle are foundational, targeted supplements can support key areas of health and help ease the transition into midlife. In this guide, we’ve compiled the top 5 most essential supplements for women over 40, based on current research, real-world wellness needs, and expert recommendations.
If you’re looking for trusted products, check our curated Top Rated Supplements list designed specifically for women in this age group.
Why Supplements for Women Over 40 Matter
Women over 40 face a unique combination of changes:
- Lower estrogen and progesterone
- Loss of lean muscle mass
- Increased risk of bone thinning
- Slower metabolism and digestive changes
Adding the right supplements to your daily routine can help support your body during this phase, keeping you strong, vibrant, and balanced.
According to a 2021 study published in the Journal of Women’s Health, targeted supplementation can significantly improve health markers in women between 40 and 60, including bone density, mood, and metabolic function.
1. Calcium + Vitamin D – For Bone Strength
As estrogen declines, bone density tends to decrease, increasing the risk of osteoporosis and fractures.
A combination of:
- Calcium – helps maintain bone structure
- Vitamin D3 – improves calcium absorption and immune function
Recommended intake: 1,000–1,200 mg calcium + 600–800 IU vitamin D per day
Look for: Chelated calcium, D3 (cholecalciferol), and magnesium for synergy
Taking calcium with meals and ensuring you get enough vitamin D is one of the simplest ways to increase metabolism naturally by supporting cellular energy production and bone turnover.
2. Omega-3 Fatty Acids – For Brain, Heart & Joints
Omega-3s (EPA and DHA) are essential fats that support:
- Cardiovascular health
- Cognitive function
- Joint lubrication
- Mood and hormone regulation
Omega-3s also play a critical role in helping women over 40 increase metabolism naturally by reducing inflammation and supporting insulin sensitivity.
Sources: Fish oil, krill oil, algal oil (for vegetarians)
3. Collagen Peptides – For Skin, Hair, Nails & Joints
After age 25, collagen production declines—by 40, many women notice:
- Sagging skin
- Brittle nails
- Thinning hair
- Joint stiffness
Hydrolyzed collagen peptides can:
- Improve skin elasticity and hydration
- Support connective tissue
- Strengthen hair and nails
Taking collagen regularly may also help increase metabolism naturally by supporting lean muscle and joint mobility, enabling more consistent movement.
Pair with vitamin C for optimal absorption.
4. Probiotics – For Gut Health and Immunity
Gut health affects:
- Digestion and nutrient absorption
- Hormonal detoxification
- kin clarity and energy
- Immune response
Women over 40 are more prone to digestive imbalance, bloating, and constipation. A multi-strain probiotic with prebiotics can restore microbiome balance and increase metabolism naturally by improving nutrient utilization.
Look for strains like Lactobacillus, Bifidobacterium, and Bacillus Coagulans.
5. Adaptogens – For Hormonal Balance and Stress
Adaptogens are natural herbs that help the body adapt to stress and support hormonal balance—especially during perimenopause and menopause.
Top adaptogens for women over 40:
- Ashwagandha – reduces cortisol, improves sleep
- Rhodiola – boosts energy and resilience
- Maca root – supports libido and vitality
- Holy Basil – regulates mood and metabolism
Some adaptogens are included in natural formulas like MenoRescue, a supplement designed to support hormonal balance and increase metabolism naturally without harsh stimulants.
Bonus: Magnesium, B Vitamins & Antioxidants
While the top 5 are essential, don’t overlook:
- Magnesium – for stress, sleep, and blood sugar
- B12 and B6 – for energy and nerve health
- Vitamin C & E – for skin and immune protection
These work together to further increase metabolism naturally by supporting mitochondrial energy and recovery.
FAQ – Supplements for Women Over 40
Final Thoughts
Life after 40 is a powerful stage—and with the right support, it can be your healthiest yet. These top 5 supplements for women over 40 are designed to fill nutritional gaps, balance hormones, support skin and joints, and increase metabolism naturally.
When choosing supplements, prioritize quality, consistency, and your individual needs. Don’t forget to pair them with movement, sleep, and hydration.
Your body is changing—and you can support it with grace, strength, and vitality.
Emma Blake is a health and wellness writer at Ultimate Boost, focusing on gut health, skin wellness, and holistic living. She simplifies complex health topics to empower readers.
