Vitamins & Supplements for Women Over 40- What’s Actually Worth It

Metabolic Mastery

Jan 31

Let’s call it out: the supplement aisle is chaos.

If you’ve ever walked into Whole Foods or scrolled through TikTok wellness videos, you’ve probably wondered if you need 12 powders, 6 capsules, and a glow elixir before breakfast.

Here’s the truth: most women don’t need more supplements, they need smarter ones. And it starts with getting clear on what actually works for your life stage.

Why Supplements Matter After 40

Your 40s bring hormonal changes, slower recovery, and higher stress. Even with great nutrition, it’s harder to get enough micronutrients from food alone because of:

Busy schedules and skipped meals
Declining nutrient density in soil
Hormonal transitions affecting absorption

Think of supplements as insurance, not the main event.

The Core Four Supplements Every Woman 40+ Should Consider

1. Vitamin D

Supports bone health, immune function, and mood. Most adults are deficient — especially those living in northern cities or working indoors.

Hart Method Tip: Aim for blood levels of 40–60 ng/mL. Take with a meal containing fat.

2. Magnesium

Crucial for sleep, muscle recovery, and calming the nervous system. Stress burns through magnesium fast. Use glycinate for relaxation, citrate for digestion.

3. Omega-3 Fatty Acids

Anti-inflammatory, supports brain and heart health, and balances mood. Choose a high-quality fish oil with at least 1 g combined EPA/DHA daily.

4. Protein Powder (technically a food supplement)

Most women still under-consume protein. A quality whey or plant-based blend fills that gap and supports muscle retention and satiety. I love Puori protein powder (vanilla bourbon is my fav) Use code

The “Nice to Have” Supplements

These can be beneficial, depending on your lifestyle:

Creatine Monohydrate: Enhances strength, cognition, and lean mass (Puori is also great for this)
Collagen + Vitamin C: Joint and skin support (helpful if training regularly)
Probiotic: For those with digestive issues or after antibiotics

Supplements to Be Skeptical Of

If it promises “detox,” “fat burn,” or “hormone balance in a bottle,” walk away. Those usually rely on stimulants or fillers. Remember: the basics outperform the fads.

How to Choose Quality

Look for:

Third-party tested labels; NSF, USP, Informed Choice
Transparent ingredient lists
Companies that publish lab results

Price isn’t always the problem. Lack of integrity is. Supplements should fill gaps, not create obsession. Eat real food, lift weights, manage stress and then add support where needed.