Have you noticed a shift in how you feel lately? Maybe your energy isn’t quite what it used to be, or a good night’s sleep is harder to come by? If so, you are not alone, these changes are common, especially for women over 40. Not feeling like yourself can be incredibly frustrating! And, while a balanced diet and exercise is so important to our overall health, sometimes our bodies need a little extra support. That’s where essential vitamins come in.
In this post, we’re sharing the top 10 vitamins that can help you feel your best – from boosting your energy levels to supporting bone health, these supplement can help improve your overall well-being.
Note: We are not medical professionals so be sure to check with your healthcare provider before adding new vitamins or supplements to your routine.
If you’re really feeling run down, this post highlights vitamins that specifically help fight stress and fatigue.
What Are The Best Vitamins For Women Over 40?
If you aren’t sure where to start when it comes to vitamins and supplements, think of this post as a helpful beginner’s guide. Since many women in their 40’s are also either in perimenopause or menopause, which further complicates your health journey. If you want more details on what supplements to take and how to best navigate your menopausal journey, make sure you subscribe to our newsletter…we have a very exciting new menopause resource in the works and coming soon!
#1) Vitamin B12
Vitamin B12 is essential for brain and blood function. As we age, our body’s ability to absorb B12 decreases. It helps with nerve function, red blood cell production, and overall cognitive health. So, a deficiency can make you feel fatigued and experience neurological issues. At a younger age, you were probably able to get enough B12 from your diet, but with the decreased absorption, a supplement can help.
#2) Calcium
You’ve probably already heard about all of the benefits of taking a calcium supplement, but it’s worth repeating! Calcium plays an important part in keeping your bones healthy, muscle function, and nerve transmission. If you have younger kids or grandkids and want to be able to keep up with them and feel strong and healthy, a calcium supplement is a must! It’s also key if you are mostly dairy-free to make sure you take that calcium.
#3) Vitamin D
Vitamin D is another supplement that helps with bone and muscle health, but it also helps with immune support, anti-inflammation, and generating brain cells. Adding a Vitamin D supplement can help prevent damage to bones or muscles in case of a fall.
#4) Magnesium
The number one benefit of adding magnesium to your supplement list is better sleep. Most of us know all too well how getting a good night’s sleep gets much more difficult as we age. Magnesium can help with that! But it has other benefits as well. It helps maintain bone density, muscle health, cardiovascular health, and our immune system. Some studies also suggest it supports cognitive health. We linked a magnesium pill supplement above but Erin also loves these magnesium gummies and takes them before bed!
#5) Vitamin B6
There is conflicting information about whether you should take B12 or B6, so again, make sure you check with your doctor first. Vitamin B6 helps maintain a healthy immune system, regulates mood and can help treat depression. Some studies show it may also help with cognitive function and memory decline.
#6) Omega 3
Omega-3s are another piece of the healthy-living puzzle you’ve probably already heard of, but they are worth repeating. The main benefit is that they help reduce the risks of cardiovascular issues. A healthy diet high in omega-3s (fish, fruits, leafy veggies, and nuts) is essential, but sometimes it can be hard to get enough, so a supplement can be a great boost.
#7) Potassium
Potassium is so important for so many different body parts and functions. It plays a role in your heart, kidney, muscle, bone, and nerve health. It can help prevent osteoporosis, high blood pressure, and kidney stones, and it can also maintain electrolyte levels.
#8) Fiber
We all know that fiber is a must for overall healthy digestion. It can also help with weight management, energy, and mood. You can get it through your diet, but many adults don’t get nearly enough. If you aren’t getting enough fiber and your doctor recommends it, make sure you add in a supplement.
#9) Iron
The amount of iron you need can change over time so it’s important to get bloodwork done regularly to determine how much you need, if any. We talk a bit more about getting bloodwork done below. But first, let’s talk about the importance of iron! It helps your immune health, oxygen circulation, and maintains healthy cells, skin, hair, and nails.
#10) Multivitamin
If you aren’t already taking a multivitamin, you should. It’s a great way to get in the daily vitamins your body probably isn’t getting enough of. A lot of multivitamins include many of the vitamins mentioned above so it’s important to pay attention to what’s in them and always ask your health care provider if you have questions. A few Busbee team members love the Ritual multivitamin and highly recommend it! They have an 18+ and a 50+ option.
Unlike most multivitamins, the Ritual multivitamin has vitamin K which can help with blood clotting, bone health, and helps protect cognitive ability.
How To Choose Vitamin Supplements For Women Over 40
Talk to Your Healthcare Provider
There are so many different supplements, vitamins, and minerals available that it can get confusing. Don’t start taking something before consulting with your doctor, to make sure you actually need it and to confirm how much you should be taking.
Bloodwork
You won’t know what your body needs until you visit your doctor and get some baseline bloodwork done. Share your concerns with your doctor and tell them your goals. Your bloodwork will show what your body might be lacking.
Advocate for Yourself
If you feel there is something you really need and that your doctor isn’t listening to you, make sure you advocate for yourself. That may mean speaking up when your doctor dismisses you (unfortunately, this happens far too often), or finding a new health care provider.
Keep scrolling for some additional supplements our team has tried that might also work for you…
What would you add to our list? Let us know in the comments! Please share the knowledge so we can all learn more!
I believe there is a typo. In the beginning of this article it states ” we ARE medical professionals so check with your doctor…”
Whoops! Thank you, Cherie! We’ve corrected the error and hope you enjoyed this post. ~Team Busbee
Great suggestions!! And I Love Julianna’s suede boots!!
I’m glad you found my suggestions helpful! And thanks for the compliment on my boots!
Good afternoon!
I enjoy your channel and website very much, And I am so excited about your bag!
Love option 2, comes with all pockets that you need.
And color? whatever it is, just make it personal to you! A signature, like someone else had mentioned. love that idea!
Because I believe this will not be your only bag.
don’t worry about whether it is a light or dark color, it is going to get dirty! or at least I hope that it gets dirty.
That means it is being used! maybe be conscious of the material that is used….that way if someone wants to spot clean it, they can with no issues.
I wish you the best of luck with your bag! I can not wait to see it!
Have a beautiful day! God Bless you and your family!
Jessica Rex
Thank you, Jessica!!! Erin xo