More Energy, supplements for women over 40 What to Take (and Why) After 40
You eat a fairly healthy diet, you stay active, and you’ve started prioritizing your sleep… but something still feels off. Maybe your energy’s not what it used to be. Your mood can swing like a pendulum. Or you’re just not feeling like yourself anymore.
Welcome to life after 40—when your body’s needs start to shift in subtle but important ways.
Here’s the good news: you don’t have to feel this way forever. The right supplements—used intentionally—can help fill nutritional gaps, balance your hormones, and give you that extra boost you’ve been missing.
In this guide, you’ll discover five supplements for women over 40 that support real, lasting changes in energy, mood, bones, and overall vitality.
Why Your Nutrient Needs Shift After 40
Around your 40s, your body starts going through what we might call a “nutritional pivot.”
Hormonal changes—especially declining estrogen and progesterone—can throw everything from your sleep to your metabolism out of balance. Add to that slower nutrient absorption, chronic stress, and the demands of modern life, and you’ve got the perfect recipe for feeling depleted.
Common signs your body needs more targeted support include:
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Low energy, even after rest
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Brain fog or forgetfulness
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Mood swings or irritability
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Poor sleep or waking up tired
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Joint discomfort or muscle cramps
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Frequent illness or slow recovery
So what supplements should I take after 40 to feel better? Let’s get to the five that are actually worth your attention.
1. Vitamin D – For Mood, Immunity & Strong Bones
Vitamin D isn’t just for bone health—it plays a key role in immune function and mood regulation too. It helps your body absorb calcium, supports hormonal balance, and keeps your nervous system working smoothly.
Why it matters after 40:
Vitamin D production naturally declines with age. Plus, if you live in a place with long winters, work indoors, or always wear sunscreen, chances are you’re not making enough naturally.
Dosage tip: Most women over 40 need 600–1000 IU daily, but many doctors recommend higher amounts (like 2000–5000 IU) for those who are deficient. Always check with your healthcare provider.
When to take it: With your first meal of the day that includes fat (think eggs, nuts, or avocado).
Amazon pick:
NatureWise Vitamin D3 5,000 IU
2. Magnesium – For Energy, Sleep & Stress Support
Magnesium is involved in over 300 biochemical reactions in your body—including the ones that regulate energy, mood, and muscle function. It’s also a secret weapon for better sleep and calmer nerves.
Why it matters after 40:
Magnesium supports hormonal transitions and can ease symptoms like anxiety, irritability, insomnia, and even PMS (yes, it can still happen post-40!).
Dosage tip: Women typically need 310–320 mg daily. Magnesium glycinate is great for calming, while magnesium citrate is better for digestion.
When to take it: In the evening or before bed to support rest and muscle relaxation.
Amazon pick:
Nature Made Magnesium Glycinate 200 mg
3. Omega-3 Fatty Acids – For Brain, Heart & Hormone Health
Omega-3s (EPA & DHA) are essential fats your body can’t make on its own. They reduce inflammation, protect heart health, and support brain function—especially important as estrogen levels decline.
Why it matters after 40:
Omega-3s can help manage mood swings, improve mental clarity, and support joint comfort. They also help balance hormones and may reduce symptoms of perimenopause.
Dosage tip: Look for 250–1000 mg of EPA + DHA daily. Fish oil is the most effective source; vegetarians can try algae-based omega-3s.
When to take it: With a meal (preferably one containing fat for better absorption).
Amazon pick:
Nordic Naturals Ultimate Omega
4. Calcium – For Bones, Teeth & Muscle Function
As estrogen drops, so does bone density. That’s where calcium steps in to help preserve your bone health and prevent osteoporosis down the road.
Why it matters after 40:
Women lose up to 20% of bone mass in the 5–7 years after menopause. Calcium can help slow that loss—especially when paired with Vitamin D.
Dosage tip: Aim for 1000 mg daily from food, or 500–600 mg from a supplement if your diet falls short. Avoid taking it at the same time as iron for better absorption.
When to take it: With meals—split doses if taking more than 500 mg at a time.
Amazon pick:
Citracal Petites with D3
5. Vitamin B6 – For Mood Balance & Hormonal Support
Vitamin B6 helps your brain produce neurotransmitters like serotonin and dopamine—both critical for emotional balance, especially during hormonal transitions.
Why it matters after 40:
B6 levels can drop with age, and low levels are linked to depression, fatigue, and PMS-like symptoms. It also supports progesterone production and adrenal health.
Dosage tip: Women over 50 need 1.5 mg daily, though many find benefits from slightly higher doses (in the 10–50 mg range). Stay under 100 mg to avoid nerve issues.
When to take it: In the morning, with or without food.
Amazon pick:
NOW Foods Vitamin B6 50 mg
Common Mistakes to Avoid
Even with the best supplements for women over 40, how you take them matters. Here’s what to watch out for:
1. Taking everything on an empty stomach
Fat-soluble vitamins (like D and omega-3s) need food—especially fat—to be absorbed properly.
2. Overloading too quickly
Start with one or two supplements, see how your body responds, and build from there. More isn’t always better.
3. Ignoring companion nutrients
Magnesium helps vitamin D do its job. Vitamin K2 works with calcium to direct it into bones—not arteries. B-complex vitamins often work better as a team.
4. Buying low-quality brands
Look for third-party tested supplements (NSF, USP, or GMP certified) and avoid added fillers or artificial dyes.
One Small Shift at a Time
If you’re tired of dragging through the day, battling mood swings, or wondering if this is just “getting older”—know this: it’s not all in your head.
Your body is changing. But with the right support, you can feel strong, clear, and energized again.
Start with one or two of these supplements for women over 40. Add them into your daily routine, track how you feel, and give your body the gentle reset it may be craving.
You don’t need a complicated plan. Just a few smart steps—and a little consistency.
