Getting to 40 is a milestone. In addition to confidence and wisdom, your body undergoes subtle yet remarkable changes. These changes may include slower metabolism, cause bone density loss, hormonal changes, and a creeping decline in energy. While a healthy diet remains the key to good health, the reality is that some nutrients become difficult for the body to absorb as we age. That's where supplements come into play.
Supplements Every Woman Over 40 Need
In an exclusive interaction with the editorial team of Onlymyhealth, our expert, Dr Bhumesh Tyagi, General Physician and Internal Medicine Specialist, Shardacare, Health City - Noida, shared the must-have supplements you should consider. So, if you're a woman in your 40s (or soon to be), read on.
1. Calcium for Robust Bones
By age 40, bone density naturally begins to drop, and you become more likely to develop osteoporosis in the future. Calcium supplements, especially in combination with Vitamin D, can prevent bone weakness and fractures. “Take calcium citrate or calcium carbonate based on your comfort with digestion,” Dr Tyagi recommended.
Also read: Vitamin D May Help Reverse Biological Ageing By Up To 3 Years: Here’s Your Daily Dose
2. Vitamin D for Immunity and Bone
The sunshine vitamin, Vitamin D, aids in calcium absorption, immunity, and even mood. Women aged over 40 are most likely deficient, particularly those who spend the majority of their day indoors. Therefore, Dr Tyagi suggested choosing vitamin D3 (cholecalciferol) as the best one to take.
3. Omega-3 Fatty Acids for Heart and Brain
Omega-3s (EPA and DHA) are a mighty force for heart health, brain function, and combating inflammation. They also help maintain skin elasticity, something every woman enjoys after age 40. “If you don't consume fatty fish regularly, turn to fish oil or algae-derived supplements,” Dr Tyagi emphasised.
4. Magnesium for Energy and Sleep
From stabilising blood sugar to maintaining muscle and nerve function, magnesium helps to do it all. It also enhances sleep quality, which is a frequent issue for women going through perimenopause. According to Dr Tyagi, magnesium glycinate is gentle on the stomach and promotes better sleep.
5. Vitamin B12 for Energy and Nerve Function
With age, the stomach produces less acid, making it harder to absorb B12 from food. This can lead to fatigue, memory issues, and tingling in the hands and feet. Hence, look for sublingual tablets or injections if you’re severely deficient.
6. Collagen for Skin, Hair, and Joints
Collagen levels begin declining in your 30s, but at 40, the telltale signs start showing up in the form of fine lines, stiffness, and thinning hair. Supplementing can aid skin elasticity, joint mobility, and healthy hair. This is where supplements that are most easily absorbed are hydrolysed collagen peptides, and you should start consuming them.
Bottomline
Supplements aren’t a magic pill, but after 40, they can act as a strong support system for your bones, heart, brain, skin, and overall vitality. Experts suggest that you pair them with a nutrient-rich diet, regular exercise, and adequate sleep, and you’ll be giving your body exactly what it needs to thrive in this new chapter.