Walking into the supplement aisle (or scrolling through wellness TikTok) can feel like stepping into a maze. Capsules, powders, gummies—each one promises better energy, glowing skin, stronger bones, or improved mood. And while the idea of supporting your health with a few targeted nutrients sounds simple enough, the reality is it can get confusing. Which ones do you really need? Which ones are all hype? And how do you avoid taking too much of something that could actually be dangerous or make you sick?
For women over 40, this decision-making gets even trickier. Our bodies are changing and hormone shifts, slower metabolism, and less sleep can send us searching for supplements that will help. The right supplements can make a real difference. Certain vitamins and minerals can help support bone health, brain function, immune resilience, and even emotional well-being as we age. But more isn’t always better. Some health experts caution against over-supplementing, especially when it comes to fat-soluble vitamins or herbs that interact with medications. And while everyone’s needs are different, there’s a consistent group of supplements that tend to show up on expert-recommended lists for women over 40.
If you’re curious about adding supplements to your daily routine, but aren’t sure where to start, we’ve rounded up the most commonly recommended supplements for women over 40, as well as three supplements that experts say to avoid or take with caution. As always, it’s a good idea to check in with your doctor before beginning a new supplement regimen.
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1. Be Caution With: St. John’s Wort
St. John’s Wort is a popular herbal remedy that is often used to ease symptoms of mild depression or anxiety, but it can carry with it some risks—especially for women over 40 who may be taking other medications. This supplement is known for interfering with a wide range of prescription drugs, including antidepressants, birth control, hormone replacement therapy (HRT), and even blood pressure meds. These interactions can either reduce a medication’s effectiveness or increase side effects, sometimes to a dangerous degree. Check with your healthcare provider before taking St. John’s Wort, especially if you are also taking other medications.
2. Be Cautious With: Multivitamins
Multivitamins seem like a simple catch-all solution for nutritional gaps, but they’re not always as helpful as they seem. Many multivitamins contain nutrients in doses that either far exceed or fall short of what you actually need, which can lead to imbalances over time. For example, taking too much iron when you're not deficient can cause digestive issues and oxidative stress. On the flip side, the nutrients you need more of at this age, like magnesium, vitamin D, or omega-3s, might be present in very small, ineffective amounts. Experts also caution against using a multivitamin as a substitute for a good diet filled with healthy Whole Foods.
3. Be Cautious With: Soy Protein Isolate
Soy protein isolate is a highly processed form of soy found in many protein bars, powders, and meat substitutes, and there are concerns with how it can affect hormone balance. Soy contains phytoestrogens that mimic estrogen in the body and may affect hormone levels in ways that aren’t always predictable, especially during perimenopause or menopause. Whole soy foods like tofu or edamame are generally considered safer and more balanced options than the isolated, concentrated forms found in supplements.
4. Consider: Creatine
Creatine is a powerhouse supplement that isn’t just for athletes — it can be incredibly beneficial for women over 40. As we age, muscle mass naturally declines, which can lead to decreased strength, balance issues, and a slower metabolism. Creatine helps boost muscle energy, improve strength, and support muscle recovery after workouts, making it easier to maintain lean muscle and bone health. Some research even suggests creatine may even support brain health and cognitive function.
5. Consider: Protein
Getting enough protein is essential for women over 40, especially as metabolism slows and muscle loss accelerates with age. Protein supports muscle repair, keeps you feeling full longer, and helps maintain healthy skin, hair, and nails. Whether you get your protein from lean meats, dairy, plant sources, or supplements like powders, protein can counter against muscle mass decline and support bone density—both of which are crucial after 40.
6. Consider: Vitamin D3
As our skin’s ability to produce vitamin D declines with age, and many of us spend less time outdoors, vitamin D3 deficiency can become common. Vitamin D3 plays an important role in calcium absorption, supporting strong bones and reducing the risk of osteoporosis. It also helps regulate the immune system, mood, and even muscle function.
