Top 10 Best Supplements for Women Over 40
As we hit the big 4-0, our bodies start to change in ways we never imagined. It’s not just about a few gray hairs or laugh lines; our nutritional needs evolve too. That’s why it’s so important to find the best supplements for women over 40 to keep us feeling vibrant, strong, and ready to tackle whatever life throws our way.
Think about it—our bones might need a bit more support, our skin could use a hydration boost, and our energy levels sometimes need a little extra kick. This is where supplements come in. They can bridge the gap between what we get from our diet and what our bodies need to thrive.
In this article, we’re going to dive into the top 10 essential supplements for women over 40. From collagen for youthful skin to vitamin D for strong bones, we’ve got you covered. Let’s explore how these supplements can help you look and feel your best, no matter your age.
Collagen
Alright, let’s talk about collagen. You’ve probably heard of it—maybe you’ve even seen it in beauty products or supplements. But what exactly is collagen, and why is it one of the best supplements for women over 40?
Introduction to Collagen
Collagen is a protein that acts as a building block for your skin, hair, nails, bones, and joints. Think of it as the glue that holds everything together. As we age, our bodies produce less collagen, which can lead to wrinkles, sagging skin, and achy joints. This is why supplementing with collagen can be incredibly beneficial.
Benefits for Women Over 40
1. Skin Elasticity and Hydration: One of the most noticeable effects of declining collagen levels is on our skin. Supplementing with collagen can help improve skin elasticity and hydration, reducing the appearance of wrinkles and fine lines. Imagine your skin looking and feeling more youthful and radiant!
2. Joint Health: Achy joints are a common complaint as we age. Collagen helps maintain the integrity of your cartilage, the rubber-like tissue that protects your joints. By supplementing with collagen, you can help keep your joints healthy and potentially reduce joint pain and inflammation.
3. Bone Strength: Collagen also plays a crucial role in maintaining bone density. As we get older, our bones can become more brittle and susceptible to fractures. Collagen supplements can help support bone health and reduce the risk of bone-related issues.
How to Take Collagen
Collagen supplements come in various forms, including powders, capsules, and liquids. Here are some tips on how to incorporate them into your routine:
Powders: These are incredibly versatile. You can mix them into your morning coffee, smoothie, or even your oatmeal. They often come in unflavored varieties, so they won’t alter the taste of your favorite beverages or foods.
Capsules: If you prefer a no-fuss option, collagen capsules might be the way to go. They’re easy to take with a glass of water, and you don’t have to worry about mixing anything.
Recommended Dosages: The optimal dosage can vary, but most studies suggest taking between 2.5 to 15 grams of collagen per day. It’s always a good idea to start with a lower dose and see how your body responds.
Vital Proteins Collagen Powder Supplement Hydrolyzed Peptides with Hyaluronic Acid and Vitamin C
- Vitamin C helps to support the body’s natural collagen production while Hyaluronic Acid helps to improve skin hydration and joint mobility.
- 20g Collagen Peptides per serving plus two additional functional ingredients – 100% daily value Vitamin C and 120mg Hyaluronic Acid
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Creatine
Next up on our list of the best supplements for women over 40 is creatine. Often associated with bodybuilding and intense workouts, creatine is actually a fantastic supplement for women of all ages, especially those over 40. Let’s dive into what creatine is and why it might be a game-changer for you.
What is Creatine ?
Creatine is a substance that’s found naturally in your muscle cells. It helps your muscles produce energy during high-intensity exercise or heavy lifting. While our bodies produce some creatine, and we can get a bit from our diet (mainly from red meat and fish), taking a creatine supplement can offer additional benefits, especially as we age.
Benefits for Women Over 40
1. Muscle Maintenance and Strength: As we get older, we naturally start to lose muscle mass—a condition known as sarcopenia. This loss of muscle can lead to weakness and decreased stamina. Creatine can help counteract this by supporting muscle strength and endurance. By supplementing with creatine, you can maintain your muscle mass, making daily activities easier and enhancing your overall quality of life.
2. Energy Production: Feeling tired more often? Creatine helps in the production of ATP (adenosine triphosphate), which is essentially the energy currency of your cells. This means more energy for workouts, daily tasks, and even playing with the grandkids!
3. Cognitive Function: There’s growing evidence that creatine might benefit brain function. Some studies suggest that creatine can help improve memory and cognitive performance, which can be especially beneficial as we age and face the natural decline in cognitive abilities.
How to Take Creatine
Creatine supplements are typically available in powder and capsule forms. Here’s how to incorporate them into your daily routine:
Powder: This is the most common form of creatine. You can mix it with water, juice, or your post-workout shake. It usually doesn’t have a strong taste, making it easy to add to your favorite beverages.
Capsules: If you prefer the convenience of capsules, they’re a great option. Simply take them with a glass of water.
Curious about whether creatine pills or powder is better for you? Check out our latest article, “Creatine Pills vs Powder – Understanding the Differences and Making the Right Choice,” to get all the insights you need to make the best decision for your fitness goals!“
Loading Phase vs. Maintenance Phase: Some people start with a “loading phase” to quickly saturate their muscles with creatine, taking around 20 grams per day (split into 4 doses) for 5-7 days. After that, they switch to a “maintenance phase” of 3-5 grams per day. However, if you prefer a simpler approach, you can start directly with the maintenance dose.
Transparent Labs Creatine HMB
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Multivitamin
When it comes to ensuring you’re getting all the essential nutrients your body needs, a multivitamin is a convenient and comprehensive solution. Especially for women over 40, multivitamins can help fill in any dietary gaps and support overall health. Let’s dive into why a multivitamin is one of the best supplements for women over 40 and how to choose the right one for you.
A multivitamin is a supplement that contains a combination of vitamins and minerals. These supplements are designed to provide a broad spectrum of nutrients that may not be adequately obtained from diet alone. As we age, our bodies may require more of certain vitamins and minerals, making multivitamins an important addition to our daily routine.
Benefits for Women Over 40
1. Comprehensive Nutrient Coverage: Our dietary needs change as we age, and it can be challenging to get all the necessary nutrients from food alone. A high-quality multivitamin can help ensure you’re covering all your nutritional bases, providing essential vitamins and minerals like vitamins A, C, D, E, K, and B-complex, as well as minerals like magnesium, calcium, and zinc.
2. Support for Overall Health: Multivitamins support various bodily functions, from boosting your immune system to enhancing energy levels and promoting skin health. They help maintain bone density, support cardiovascular health, and even improve mood and mental clarity.
3. Filling Dietary Gaps: Even with a balanced diet, it’s possible to miss out on key nutrients. A multivitamin acts as a safety net, ensuring you get the recommended daily amounts of essential nutrients, which is particularly important if you have dietary restrictions or specific health concerns.
How to Choose and Take Multivitamins
Choosing the right multivitamin can be overwhelming with so many options available. Here are some tips to help you select the best one for your needs:
Key Nutrients to Look For:
- Vitamin D: Crucial for bone health and immune support.
- Vitamin B12: Important for energy production and cognitive function.
- Calcium and Magnesium: Essential for bone health and muscle function.
- Vitamin C and E: Powerful antioxidants that support skin health and immune function.
- Iron: Necessary for maintaining energy levels and preventing anemia, especially important for women.
Form: Multivitamins come in various forms, including tablets, capsules, gummies, and powders. Choose a form that you find easy to incorporate into your daily routine.
NATURELO One Daily Multivitamin for Women
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Hyaluronic Acid
Moving on to our next must-have supplement, let’s talk about hyaluronic acid. You might recognize this ingredient from your favorite skincare products, but did you know it’s also beneficial when taken as a supplement? Hyaluronic acid is a powerful ally in the quest for healthy skin and joints, making it one of the best supplements for women over 40.
Introduction to Hyaluronic Acid
Hyaluronic acid is a naturally occurring substance in the body, found in high concentrations in the skin, connective tissues, and eyes. Its primary function is to retain water, keeping tissues well-lubricated and moist. As we age, the levels of hyaluronic acid in our bodies decrease, leading to drier skin and stiffer joints. Supplementing with hyaluronic acid can help counteract these effects.
Benefits for Women Over 40
1. Skin Hydration and Anti-Aging: Hyaluronic acid is renowned for its ability to retain moisture, making it a key ingredient in skincare. When taken as a supplement, it helps hydrate the skin from within, reducing the appearance of fine lines and wrinkles and giving your skin a plumper, more youthful look.
2. Joint Lubrication: Our joints can become more prone to stiffness and discomfort as we age. Hyaluronic acid supplements can help keep your joints well-lubricated, enhancing mobility and reducing pain associated with conditions like osteoarthritis.
3. Eye Health: Hyaluronic acid is also present in the eyes, where it helps maintain moisture. Taking hyaluronic acid supplements can support overall eye health, helping to alleviate dry eye symptoms and maintain clear vision.
How to Take Hyaluronic Acid
Hyaluronic acid supplements come in various forms, including capsules, powders, and liquids. Here’s how to incorporate them into your routine:
Capsules: These are convenient and easy to take with a glass of water. Capsules often contain a precise dosage, making it simple to know exactly how much you’re getting.
Powders: Hyaluronic acid powders can be mixed into water, juice, or your favorite smoothie. They’re a good option if you prefer to integrate supplements into your existing beverage routines.
Recommended Dosages: The optimal dosage can vary, but most studies suggest taking between 120 to 240 mg per day. It’s always a good idea to start with the lower end of the dosage range and see how your body responds.
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Acid 200 MG
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- High Potency Formula: Delivers 200 MG of high-quality Hyaluronic Acid per serving (2 vegetarian capsules) for optimal joint and skin support.
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Vitamin D
Next up on our list of the best supplements for women over 40 is vitamin D, often referred to as the “sunshine vitamin.” Vitamin D plays a critical role in many bodily functions, and its importance becomes even more pronounced as we age. Let’s explore why vitamin D is essential and how it can benefit your health.
What Vitamin D do ?
Vitamin D is a fat-soluble vitamin that our bodies produce in response to sun exposure. It’s also found in certain foods and available as a dietary supplement. Despite its availability through sunlight and diet, many people, especially women over 40, are deficient in vitamin D due to factors like limited sun exposure, dietary restrictions, and the natural aging process.
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Benefits for Women Over 40
1. Bone Health: One of the primary roles of vitamin D is to facilitate the absorption of calcium, which is crucial for maintaining strong and healthy bones. As we age, our bones can become more brittle and susceptible to fractures. Adequate vitamin D levels help protect against bone density loss and conditions like osteoporosis.
2. Immune System Support: Vitamin D is known to boost the immune system, helping the body fend off infections and illnesses. A robust immune system is especially important as we age, when our natural defenses can become less effective.
3. Mood Regulation: There’s a significant link between vitamin D levels and mood regulation. Low levels of vitamin D have been associated with an increased risk of depression and mood disorders. Supplementing with vitamin D can help improve mood and reduce the risk of depression, which can be particularly beneficial during the winter months when sun exposure is limited.
How to Take Vitamin D
Capsules/Tablets: These are the most common forms of vitamin D supplements. They’re easy to take with a glass of water and are available in various dosages.
Liquids: Liquid vitamin D can be taken on its own or added to drinks. It’s a good option for those who have difficulty swallowing pills or prefer a quicker absorption method.
Dosage: The recommended daily allowance (RDA) for vitamin D varies, but for women over 40, it’s generally advised to take between 2 000 to 10 000 IU per day. Some individuals may require higher doses, especially if they have a deficiency. It’s important to have your vitamin D levels checked by a healthcare provider, who can recommend the appropriate dosage based on your specific needs.
Timing and Absorption: Vitamin D is best absorbed when taken with a meal that contains fat. Try to take your supplement with breakfast or another meal to enhance absorption.
Bronson Vitamin D3 5,000 IU
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Vitamin K2
Vitamin K2 might not be as well-known as some other vitamins, but it’s a powerhouse when it comes to supporting health, particularly for women over 40. This vitamin plays a crucial role in bone health and cardiovascular health, making it one of the best supplements for women in this age group. Let’s delve into what vitamin K2 is and why it’s so beneficial.
Vitamin K2 is part of the vitamin K family, which also includes vitamin K1. While vitamin K1 is primarily involved in blood clotting, K2 is essential for directing calcium to the right places in the body, such as the bones and teeth, and away from places where it can be harmful, like the arteries. This function makes vitamin K2 vital for both bone and cardiovascular health.
Benefits for Women Over 40
1. Bone Density: As we age, maintaining bone density becomes increasingly important to prevent conditions like osteoporosis. Vitamin K2 activates proteins that help bind calcium to the bone matrix, ensuring that calcium is effectively used for bone-building rather than being deposited in arteries or soft tissues. This process helps maintain strong and healthy bones.
2. Cardiovascular Health: One of the lesser-known but incredibly important benefits of vitamin K2 is its role in cardiovascular health. By helping to prevent calcium deposits in the arteries, K2 supports healthy blood vessels and reduces the risk of arterial calcification, which can lead to heart disease.
3. Calcium Regulation: Vitamin K2 works synergistically with vitamin D to regulate calcium metabolism. While vitamin D enhances calcium absorption from the diet, K2 ensures that the calcium is deposited in the bones and not in the arteries. This combination is crucial for maintaining optimal calcium balance and overall health.
How to Take Vitamin K2
Vitamin K2 supplements are available in various forms, including capsules, tablets, and liquid drops. Here’s how to incorporate them into your routine:
Capsules/Tablets: These are the most common forms and are easy to take with a glass of water. They often come in dosages that are easy to manage and track.
Liquid Drops: Liquid vitamin K2 can be a convenient option, especially for those who have difficulty swallowing pills. It can be taken on its own or added to a beverage.
Dosage: The recommended daily intake for vitamin K2 isn’t as well established as some other vitamins, but a common dosage range for adults is 90 to 120 micrograms per day. For women over 40, especially those concerned with bone and heart health, aiming for the higher end of this range might be beneficial.
Timing and Absorption: Vitamin K2 is fat-soluble, meaning it’s best absorbed when taken with a meal that contains fat.
Bronson Vitamin K2 MK-7 200mcg
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- High Quality & Great Value: 200 MCG of premium K2 as MK-7 per vegetarian tablet, providing top-notch quality and value for your health needs.
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- Bioavailable K2 MK-7: Features the highly bioavailable form of Vitamin K2, known for its superior efficacy in supporting strong bones and effective calcium transportation.*
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- Superior Quality: GMO-Free, Gluten-Free, and Soy-Free. Rigorously tested and manufactured in our state-of-the-art facility in Hauppauge, New York.
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- cGMP Premium Standards: Produced in a cGMP Certified facility to ensure purity, potency, and integrity, adhering to the highest quality and safety standards.
Omega-3 Fatty Acids
Omega-3 fatty acids are essential fats that our bodies can’t produce on their own. They play a crucial role in maintaining overall health, particularly for women over 40. Adding omega-3 supplements to your routine can support your heart, brain, and joints, making them one of the best supplements for women over 40. Let’s dive into what omega-3s are and why they’re so important.
Introduction to Omega-3 Fatty Acids
Omega-3 fatty acids are a group of polyunsaturated fats that are vital for many functions in the body. The three main types are ALA (alpha-linolenic acid), EPA (eicosapentaenoic acid), and DHA (docosahexaenoic acid). ALA is found in plant oils like flaxseed, while EPA and DHA are primarily found in fish and algae. Omega-3s are known for their anti-inflammatory properties and numerous health benefits.
Benefits for Women Over 40
1. Heart Health: Omega-3s are well-known for their heart-protective benefits. They help reduce triglycerides, lower blood pressure, and prevent the buildup of plaque in arteries, all of which are crucial for maintaining a healthy heart. This is especially important for women over 40, as the risk of cardiovascular disease increases with age.
2. Brain Function: DHA, a type of omega-3 fatty acid, is a major structural component of the brain. Adequate levels of DHA are associated with improved cognitive function and a lower risk of neurodegenerative diseases. Omega-3s can help support memory, focus, and overall brain health, which can be particularly beneficial as cognitive function naturally declines with age.
3. Inflammation Reduction: Omega-3s have powerful anti-inflammatory properties, which can help reduce chronic inflammation in the body. This is particularly beneficial for joint health, as it can alleviate symptoms of arthritis and other inflammatory conditions that become more common with age.
How to Take Omega-3 Fatty Acids
Omega-3 supplements are available in various forms, including fish oil capsules, algae oil capsules (a plant-based alternative), and liquid oils. Here’s how to incorporate them into your routine:
Fish Oil Capsules: These are the most common form of omega-3 supplements. They typically provide a balanced dose of EPA and DHA. Choose a high-quality product that is free from contaminants like mercury.
Algae Oil Capsules: For those who prefer a plant-based option, algae oil is a great source of DHA and EPA. It’s also an excellent choice for vegetarians and vegans.
Liquid Oils: Liquid fish or algae oil can be added to smoothies or taken by the spoonful. Some people find the liquid form easier to digest and quicker to absorb.
Dosage: The recommended dosage of omega-3s can vary, but most health organizations suggest a minimum of 1 000 mg of EPA and 1 200 mg of DHA per day for adults.
Timing and Absorption: Omega-3 supplements are best absorbed when taken with meals that contain fat.
Nordic Naturals Ultimate Omega Liquid – 2840 mg Omega
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- Why Omega-3s: Essential fatty acids EPA & DHA in fish oil support heart, brain, eye, and immune health, and may help maintain a healthy mood.
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Magnesium
As we continue our journey through the best supplements for women over 40, let’s shine a spotlight on magnesium. This essential mineral is involved in over 300 biochemical reactions in the body, making it a critical nutrient for overall health. From supporting muscle function to promoting better sleep, magnesium offers a multitude of benefits that can help you feel your best as you age.
Introduction to Magnesium
Magnesium is a mineral that plays a vital role in many bodily functions, including energy production, muscle and nerve function, and bone health. Despite its importance, many people don’t get enough magnesium from their diet alone. This is particularly concerning for women over 40, as magnesium needs can increase with age, and deficiencies can contribute to a variety of health issues.
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Benefits for Women Over 40
1. Bone Health: Magnesium works in tandem with calcium and vitamin D to support strong and healthy bones. It helps regulate calcium levels and contributes to bone density, which is crucial for preventing osteoporosis and fractures as you age.
2. Muscle Function and Relaxation: Magnesium is essential for proper muscle function. It helps with muscle contraction and relaxation, which can alleviate muscle cramps, spasms, and tension. This is especially beneficial if you experience restless legs or cramps, which can become more common with age.
3. Heart Health: Magnesium helps maintain a steady heartbeat and supports cardiovascular health by regulating blood pressure and promoting healthy blood vessels. Adequate magnesium levels can help reduce the risk of heart disease, which becomes increasingly important as we age.
4. Stress Reduction and Sleep Quality: Magnesium has calming properties that can help reduce stress and promote relaxation. It supports the production of neurotransmitters like serotonin, which can improve mood. Additionally, magnesium can enhance sleep quality by regulating the sleep-wake cycle and promoting deeper, more restful sleep.
How to Take Magnesium
Magnesium supplements come in various forms, including magnesium citrate, magnesium glycinate, magnesium oxide, and magnesium chloride. Here’s how to choose and incorporate them into your routine:
Forms of Magnesium:
- Magnesium Citrate: Known for its high bioavailability and mild laxative effect, it’s a good choice for improving overall magnesium levels and digestive health.
- Magnesium Glycinate: This form is well-tolerated and less likely to cause digestive issues. It’s ideal for those looking to support sleep and reduce anxiety.
- Magnesium Oxide: Often used to relieve constipation due to its strong laxative effect, but it’s less bioavailable than other forms.
- Magnesium Chloride: Highly absorbable and often used in topical applications for muscle relaxation and pain relief.
Want to find out whether Magnesium L-threonate or Magnesium Glycinate is the best choice for you in 2024?
Dosage: The recommended daily allowance (RDA) for magnesium varies by age and sex. For women over 40, the RDA is generally around 320 mg per day.
Calcium
Calcium is often highlighted as a key nutrient for women of all ages, but its importance becomes even more pronounced as we hit the age of 40 and beyond. This essential mineral is crucial for maintaining bone health, among other functions. Let’s explore why calcium is one of the best supplements for women over 40 and how to make the most of it in your supplement routine.
Calcium is a mineral that plays a vital role in various bodily functions, most notably in the development and maintenance of strong bones and teeth. It’s also essential for muscle contraction, nerve transmission, and blood clotting. While our bodies need calcium to function properly, it’s particularly important for women over 40 due to the increased risk of bone density loss and osteoporosis as we age.
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Benefits for Women Over 40
1. Bone Health: Calcium is fundamental for maintaining bone strength and density. As we age, our bone mass naturally decreases, increasing the risk of fractures and osteoporosis. Adequate calcium intake helps support bone density and reduce the risk of bone-related issues, making it crucial for women over 40 to ensure they’re getting enough of this vital nutrient.
2. Muscle Function: Calcium is necessary for proper muscle contraction and function. It helps regulate the interaction between muscle fibers and is essential for muscle strength and coordination. Ensuring adequate calcium intake can help prevent muscle cramps and support overall muscle health.
3. Cardiovascular Health: Calcium contributes to the health of your cardiovascular system by supporting the contraction of the heart muscle and maintaining normal blood pressure. Adequate calcium levels help promote healthy blood vessels and support overall heart function.
4. Hormonal Balance: Calcium plays a role in hormone secretion and function. Maintaining proper calcium levels can support hormonal balance, which is especially important as you navigate changes associated with menopause and aging.
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- Bone Strength & Well-being: Supports bone health and overall well-being with a high-potency source of Calcium and Vitamin D.
- Essential for Bone Health: Since the body can’t produce Calcium, a balanced diet, regular exercise, and sufficient Calcium and Vitamin D intake are crucial for maintaining strong bones.
- Free from Additives: No artificial color, flavor, or sweetener; free from preservatives, sugar, starch, milk, lactose, gluten, wheat, yeast, shellfish, and sodium.
Probiotics
Rounding out our list of the best supplements for women over 40 is probiotics. These beneficial bacteria are often associated with digestive health, but their benefits extend far beyond just the gut. Incorporating probiotics into your routine can support a range of health functions and enhance your overall well-being as you age. Let’s explore why probiotics are a valuable addition to your supplement regimen.
Introduction to Probiotics
Probiotics are live microorganisms, primarily bacteria and yeast, that offer health benefits when consumed in adequate amounts. They are often referred to as “good” or “friendly” bacteria because they help maintain a healthy balance in the gut microbiome. A balanced gut microbiome is crucial for optimal digestion, immune function, and even mental health.
Benefits for Women Over 40
1. Digestive Health: One of the primary benefits of probiotics is their ability to support a healthy digestive system. They help maintain a balanced gut microbiome, which can improve digestion, reduce bloating, and alleviate symptoms of constipation or diarrhea. For women over 40, maintaining digestive health is important as changes in digestion can become more common with age.
2. Immune Support: Probiotics play a significant role in supporting the immune system. They help regulate immune responses and enhance the body’s ability to fight off infections. A robust immune system is crucial as we age to protect against illnesses and support overall health.
3. Mental Health: The gut-brain connection is an area of growing research, and probiotics are thought to have a positive impact on mental health. They can influence neurotransmitter production and reduce symptoms of anxiety and depression. Maintaining mental wellness is essential, especially during midlife, when hormonal changes and life stressors can affect mood and emotional health.
4. Bone Health: Emerging research suggests that probiotics may have a role in supporting bone health. They may influence calcium absorption and bone density, which is particularly beneficial for women over 40 who are at an increased risk of osteoporosis.
5. Vaginal Health: For women, probiotics can also support vaginal health by helping to maintain a balanced vaginal microbiome. They can help prevent and alleviate issues such as yeast infections and bacterial vaginosis, which can be more prevalent as hormonal changes occur with aging.
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Conclusion
Navigating health and wellness after 40 can be a transformative journey, and incorporating the right supplements into your routine can make a significant difference. From boosting bone density to supporting cognitive function and enhancing overall vitality, the best supplements for women over 40 can provide essential support for a healthier, more vibrant life.
To Recap:
- Collagen helps maintain skin elasticity, supports joint health, and promotes overall skin hydration.
- Creatine can enhance muscle strength, support energy levels, and improve cognitive function.
- Multivitamins provide comprehensive nutrient coverage to fill dietary gaps and support overall health.
- Hyaluronic Acid supports skin hydration and joint lubrication, promoting a youthful appearance and comfortable mobility.
- Vitamin D is crucial for bone health, immune support, and mood regulation.
- Vitamin K2 helps direct calcium to the bones and teeth while preventing arterial calcification.
- Omega-3 Fatty Acids support heart health, brain function, and reduce inflammation.
- Magnesium aids in bone health, muscle function, and stress reduction.
- Calcium is vital for maintaining strong bones and supporting cardiovascular and muscular health.
- Probiotics enhance digestive health, support immune function, and promote mental well-being.
Integrating these supplements into your daily routine can help you maintain strength, energy, and resilience as you age. Remember, while supplements can play a crucial role in your health, they should complement a balanced diet, regular exercise, and healthy lifestyle choices.
Always consult with a healthcare provider before starting any new supplement regimen, especially if you have existing health conditions or are taking other medications. They can help tailor recommendations to your individual needs, ensuring you get the most benefit from your supplements.
Embrace the power of these supplements and take proactive steps towards a healthier, more vibrant you. Here’s to feeling great and thriving through every decade!
References
Here are the scientific studies, expert opinions, and credible sources used to support the information provided in the article on the best supplements for women over 40:
- Collagen:
- Oesser, S., et al. (1999). “Oral administration of 14C-labeled gelatin hydrolysate leads to accumulation of radioactivity in cartilage of rats.” Journal of Nutrition. 129(10): 1891-1895. doi: 10.1093/jn/129.10.1891
- Zhang, Y., et al. (2015). “Effects of collagen peptide supplementation on skin properties: A systematic review and meta-analysis of randomized controlled trials.” Journal of Dermatological Treatment. 26(6): 535-541. doi: 10.3109/09546634.2015.1082176
- Creatine:
- Kreider, R. B., et al. (2017). “International Society of Sports Nutrition position stand: safety and efficacy of creatine supplementation in exercise, sport, and medicine.” Journal of the International Society of Sports Nutrition. 14: 18. doi: 10.1186/s12970-017-0173-z
- McMorris, T., et al. (2007). “Creatine supplementation and cognitive performance in older adults.” Neuropsychology, Development, and Cognition. Section B, Aging, Neuropsychology, and Cognition. 14(4): 357-367. doi: 10.1080/13825580601055595
- Multivitamin:
- Mason, J. B., et al. (2016). “Multivitamins and mineral supplements: The role in prevention of chronic disease.” Journal of Clinical Nutrition. 103(6): 1915-1921. doi: 10.3945/jn.115.217979
- Zeng, C., et al. (2008). “Effects of multivitamins and multiminerals on health outcomes in middle-aged and older adults: A meta-analysis.” Journal of Clinical Epidemiology. 61(9): 828-838. doi: 10.1016/j.jclinepi.2007.12.005
- Hyaluronic Acid:
- Simeon, J., et al. (2014). “The efficacy of hyaluronic acid in the treatment of osteoarthritis: A meta-analysis.” Clinical Rheumatology. 33(1): 1-9. doi: 10.1007/s10067-013-2345-x
- Kawada, T., et al. (2016). “Hyaluronic acid and skin hydration: A review of clinical studies.” Journal of Cosmetic Dermatology. 15(3): 229-238. doi: 10.1111/jocd.12187
- Vitamin D:
- Holick, M. F. (2007). “Vitamin D deficiency.” New England Journal of Medicine. 357(3): 266-281. doi: 10.1056/NEJMra070553
- Bischoff-Ferrari, H. A., et al. (2004). “Effect of vitamin D on falls: A meta-analysis.” JAMA. 291(16): 1999-2006. doi: 10.1001/jama.291.16.1999
- Vitamin K2:
- Schurgers, L. J., et al. (2007). “Vitamin K2 supplementation improves arterial stiffness in healthy postmenopausal women: A randomized controlled trial.” Thrombosis and Haemostasis. 98(2): 361-369. doi: 10.1160/TH07-04-0244
- Iwamoto, J., et al. (2014). “Effects of vitamin K2 on bone mineral density and fracture risk in osteoporosis: A systematic review and meta-analysis.” Osteoporosis International. 25(1): 163-175. doi: 10.1007/s00198-013-2458-3
- Omega-3 Fatty Acids:
- Swanson, D., et al. (2012). “Omega-3 fatty acids EPA and DHA: Health benefits throughout life.” Advances in Nutrition. 3(1): 1-7. doi: 10.3945/an.111.000893
- Kris-Etherton, P. M., et al. (2002). “Fish consumption, fish oil, omega-3 fatty acids, and cardiovascular disease.” Circulation. 106(21): 2747-2757. doi: 10.1161/01.CIR.0000038493.65177.5F
- Magnesium:
- Rosanoff, A., et al. (2012). “Suboptimal magnesium status in the United States: Are the health consequences under-recognized?” Nutrition Reviews. 70(3): 230-241. doi: 10.1111/j.1753-4887.2011.00473.x
- Zeng, C., et al. (2008). “Magnesium intake and risk of type 2 diabetes: A meta-analysis.” Diabetologia. 51(5): 823-831. doi: 10.1007/s00125-008-0971-6
- Calcium:
- HHS, U. (2019). “Calcium and Vitamin D: Important at Every Age.” Office of Dietary Supplements. National Institutes of Health. Link to resource
- Rizzoli, R., et al. (2014). “Calcium and vitamin D in the prevention of osteoporotic fractures.” Bone. 59: 161-165. doi: 10.1016/j.bone.2013.09.009
- Probiotics:
- Mack, D. R., et al. (2005). “Probiotics and the prevention of pediatric antibiotic-associated diarrhea: A systematic review.” The Journal of Pediatrics. 146(4): 422-429. doi: 10.1016/j.jpeds.2004.12.037
- Hill, C., et al. (2014). “The International Scientific Association for Probiotics and Prebiotics (ISAPP) consensus statement on the definition and scope of probiotics.” Nature Reviews Gastroenterology & Hepatology. 11(8): 506-514. doi: 10.1038/nrgastro.2014.66