Providing your body with ample nutrients is always crucial. But as you enter middle age and your body enters a new chapter, your nutritional needs change as well, notes Kaitlyn Comeau, Registered Dietician and In-House Dietitian at KAL Vitamins. “For women, hormonal shifts during and after menopause can impact bone density, muscle mass, heart health, and mood. At the same time, the body becomes less efficient at absorbing certain nutrients like vitamin B12, calcium, and magnesium,” Comeau explains. “Even with a balanced diet, supplementation can help fill these gaps, support healthy aging, and ease some of the common challenges that come with midlife.”
But what are the best supplements for the job? According to Comeau, options like Vitamin D, collagen, omega-3s, and more are among the superior choices. Find all of her tips and learn about the benefits of each below.
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Calcium and Vitamin D
According to Comeau, this combo is a "power duo" that you should definitely add to your regimen. "As estrogen drops, it leads to faster bone loss, so these nutrients are essential to maintain bone density and prevent fractures," she says. "Vitamin D is also key for immune health and mood." Good to know! There are also plenty of Vitamin D-rich foods to add to your plate.
Collagen and Protein
Another major change you may experience over 50 is a rapid loss of muscle mass. In addition to a great workout routine, upping your intake of collagen and protein could be helpful. "Protein powders or collagen peptides can help preserve strength, support metabolism, and keep joints and skin healthy," Comeau tells us. And don't forget to incorporate plenty of lean proteins into your meals!
Omega-3s
Healthy fats are crucial to your overall health. If you're not getting enough of them directly from the foods you eat, taking an omega-3 supplement can be a game-changer. "Omega-3s are especially helpful for women in midlife, supporting heart health and brain function while also helping ease mood swings that can accompany hormonal changes," Comeau says. Time to take that fish oil!
Vitamin B12
Vitamin B12 may be known for its beauty-boosting benefits, but it can do a lot more than improve the appearance of your skin—and it could even be integral to women over 40. "Vitamin B12 becomes harder to absorb with age, from which people may notice more fatigue or brain fog," Comeau says. "Supplementing B12 can support energy levels, mood, and mental clarity."
Magnesium
Turns out those viral "sleepy girl mocktails" really did have something to them. Magnesium can do wonders for your health, especially when it comes to improving sleep. "Magnesium is a sleep and stress savior. It can help ease anxiety, support deeper rest, and reduce muscle tension or restless legs, all of which can worsen during menopause due to hormonal changes," Comeau raves. Sign us up!
Antioxidants
Antioxidants are powerful allies when it comes to protecting your cells no matter how old you are—but fitting them into your diet may become an especially large priority as you age and your risk of disease increases. "Antioxidants like vitamins C and E help protect aging cells, support collagen production for skin health, and may reduce inflammation linked to chronic disease and menopausal symptoms," Comeau notes.
Probiotics and Fiber
Aging can also take a toll on your digestive system, but there are ways to help—including taking probiotics and fiber supplements. "Probiotics can support digestion, immunity, and even vaginal health - areas that can shift with age and hormonal changes," Comeau says, adding that "Fiber supplements can help balance cholesterol, support digestive regularity, and manage weight."
