Essential Vitamins for Women Over 40
- Women over 40 often need extra support with nutrients like vitamin D, B12, magnesium and iron.
- Hormone changes, slower metabolism and diet choices can all affect nutrient absorption.
- Choosing science-backed supplements can help you maintain energy, bone strength and overall well-being.
As you enter your 40s, your body starts to change in ways you can feel. Hormone levels shift. Bone density may start to decline. Energy doesn’t come as easily as it used to. Skin can look dull or dry. These changes are all part of aging—but the right nutrients can help support how you feel and function every day.
Many women over 40 don’t get enough key vitamins and minerals. These include B vitamins, iron and vitamin D. Some women also need more targeted support during perimenopause. That’s where perimenopause supplements can help. Wherever you’re in your 40s, adding targeted supplements can be a simple and effective way to adapt your routine for the better.
You don’t need a total lifestyle overhaul. You just need to give your body the tools it needs to feel strong, focused and well. This article covers the best vitamins for women, common deficiencies and how to support your health with science-backed supplements.
Let’s look at what matters most: energy, hormones, bones, skin health and more.
Why Your Nutritional Needs Change After 40
Your body changes with age. Around 40, estrogen levels begin to shift. This can affect mood, energy, and how your body stores fat. Your metabolism slows, and so does your ability to absorb key nutrients from food. That’s why nutrition matters more than ever.
Even with a healthy diet, it’s easy to miss important vitamins and minerals. For example, dairy-free diets often lack vitamin D.[1] Vegan diets can fall short on B12 and iron.[2] And if you avoid gluten due to celiac disease, you may miss out on zinc, folate, and other nutrients.[3]
As estrogen drops, your bones, joints and skin need more support.[4][5] Supplements can help fill these gaps so you stay strong and feel your best.
What Vitamins Should Women Over 40 Take?
After 40, your body has new needs. Hormone shifts, lower bone density and slower metabolism mean it’s important to get the right nutrients each day. That’s why vitamins for women over 40 matter more than ever. Here are some of the best vitamins and supplements for women over 40:
Vitamin D
Vitamin D helps your body absorb calcium, which keeps your bones strong.[6] It also supports your immune system and mood.[7][8] As you age, your skin makes less vitamin D from sunlight, and many women don’t get enough from food alone. Taking a vitamin D supplement takes almost no effort to add to your routine and can make a big difference in how you feel.
B12
Vitamin B12 helps support energy, brain function and red blood cell production.[9] As you get older, your body has a harder time absorbing B12 from food. Low levels can make you feel tired or foggy.[10].&text=Deficiencies%20in%20folate%20(vitamin%20B9)%20can%20result,fatigue%2C%20headache%2C%20palpitations%2C%20and%20shortness%20of%20breath.”] A supplement makes it easier to keep your levels where they should be—especially if you follow a vegan or vegetarian diet.
Magnesium
Magnesium supports over 300 processes in your body, including muscle function, sleep and mood.[11] It also works with calcium and vitamin D to support bone health.[12] Many adults don’t get enough magnesium from food, so a supplement may help you feel more balanced and rested.
More Supplements From Bulletproof
Omega-3 Fatty Acids
Omega-3s help support your heart, brain and joints.[13] They may also help maintain skin moisture and support mood during hormone changes.[14][15] If you don’t eat fatty fish often, a high-quality fish oil supplement is a smart addition to your wellness stack.
Calcium
Calcium is key for strong bones and teeth.[16] As estrogen drops, bone loss can happen faster.[17] Food sources matter, but some women may need extra calcium to support bone density over time.
Iron (if Needed)
Iron helps carry oxygen through your body.[18] Some women need more iron during perimenopause, especially if their periods are still regular. If that’s your case, look for quality iron supplements for women. But once you reach menopause, you may not need as much. A blood test can help guide what’s right for you.
Multivitamins
If you’re not sure where to start, multivitamins for women can be a good way to cover your bases. Look for options with the most important nutrients for energy, bone support and hormone health.
What Vitamin Deficiency Is Common in Women Over 40?
As you age, it gets harder to absorb and store key nutrients. That’s why some vitamin deficiencies show up more often after 40. Common deficiencies may include:
- Vitamin D: Low levels are common, especially if you don’t get much sunlight or eat dairy. Symptoms include low energy, mood changes and weak bones.[19]
- Vitamin B12: Your body absorbs B12 less easily with age. Signs of low B12 include fatigue, memory trouble and tingling in hands or feet.[20]
- Magnesium: Many women don’t get enough from food. Magnesium deficiency can show up as muscle cramps, sleep trouble or low mood.[21]
- Iron: Women with heavy periods or low iron intake may struggle with fatigue, weakness or brain fog.[22]
A blood test can help you know for sure. Talk to your doctor if you notice any ongoing symptoms.
Tips for Choosing the Right Supplements
Not all supplements are created equal. Here’s what to look for:
- Third-party tested: This means the product was tested for quality and safety by an outside lab.
- Bioavailable forms: Choose forms your body can use easily. For example, methylated B12 or magnesium glycinate.
- Proper dosage: Check how much is in each serving. Compare it to the RDA (recommended daily allowance) to avoid taking too much or too little.
- Filler-free: Look for products without added sugar, dyes or fillers.
Your 40s are a great time to take control of your health with small, smart changes. Paying attention to your nutrient needs now can help support your energy, hormones, bones and mood for years to come. Adding high-quality supplements to your daily routine is a simple, effective way to give your body the support it needs for healthy aging. Just remember—supplements are one piece of the puzzle. A nutrient-rich diet, self-care and good quality sleep matter too.
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