Essential Vitamins for Women over 40

Do we really need to be taking vitamins as we get older? It’s easy to relax a bit on this, given the key growth in our bones, muscles and brain are over, and general maintenance tends to be the goal.

But the truth is, the latter part of life is no time to be less vigilant about proper nutrition. In fact, as we age, our nutrition needs don’t decrease, they merely evolve.  Hormonal changes, metabolic shifts, and decreases in bone density and muscle mass all affect the way we absorb and utilize nutrients. This is why vitamin supplements for over 40 and beyond can be so critical.

Let’s take a look at the key vitamin supplements for over 40 age groups, including calcium, vitamin D3 and K2, magnesium, omega 3’s, and general multivitamin options. Then you can decide what gaps to fill and how best to meet those needs with both diet and appropriate supplementation. 

Calcium Requirements After Age 40

It’s probably no surprise that calcium made the list. We know that calcium is crucial for maintaining strong bones and preventing osteopenia and osteoporosis, especially as estrogen levels decline during perimenopause and menopause.¹

The Recommended Dietary Allowance (RDA) for women up to age 50 is 1,000 mg/day. After age 50, this increases to 1,200 mg/day.

This amount can seem like a lot, but first focus on getting a good number of calcium-rich foods in your diet. These are foods such as:²

• Dairy products (milk, cheese, cottage cheese, yogurt)
• Dark leafy greens (kale, spinach, collard greens, bok choy)
• Fish such as salmon and sardines
• Beans and lentils
• Nuts
• Fortified foods (orange juice, cereals, plant-based milks)

Second, consider a supplement if getting enough from food on a regular basis is challenging. Ideally look for an option that meets at least half your daily calcium needs.

The best calcium supplement for women should also contain other helpful nutrients to support bone health, such as vitamin D and vitamin K2. Or simply add Body Kitchen’s Vitamin D + K2 to your routine to make it a complete combo. 

Vitamin D3 and K2 Combo for Women

In addition to calcium, vitamin D3 and K2 are very important for the health of our bones as we age.

What does vitamin D3 do? It enhances calcium absorption and helps make sure we have the right amount of calcium in the bloodstream. Then comes vitamin K, which works alongside vitamin D3 to help get calcium to the bones and prevent the buildup of calcium in places where it shouldn’t be, such as arteries and other tissues.

But, how much vitamin D3 per day for a woman is optimal? The RDA recommends 600 IU/day for everyone under age 70, and then 800 IU/day over that. But studies suggest that slightly higher amounts might be preferred, especially for older adults.³ 

Body Kitchen offers a high-quality vitamin D3 + K2 supplement option which makes meeting your daily needs easy and consistent. 

Magnesium Benefits for Women 40+

Magnesium is definitely an unsung hero for women aged 40 and beyond. Did you know that magnesium is involved in over 300 different biochemical reactions in the body? It’s vital not only for bone health but also nerve function, energy production, digestive health, and muscle contractions.

Additionally, research suggests that magnesium supports:⁴

• Better sleep
• Regulating blood sugar levels
• Reducing PMS symptoms
• Lowering stress levels
• Preventing migraines

It’s recommended to shoot for 320 mg of magnesium per day, but some women may need more, especially for supporting mood and sleep disruptions that are related to hormonal changes.

Good food sources of magnesium include:

• Nuts and seeds
• Leafy greens
• Soy
• Dark chocolate
• Avocados

Unfortunately, many of us fall short of our daily needs, so supplementation may be a good idea. A supplement offering magnesium on its own is typically the best magnesium for women as products packaged with other nutrients often fall short of providing enough of what you need.

Omega 3’s for Women Over 40

Omega 3’s are known for helping to reduce inflammation and improve cardiovascular function, both of which are essential for women over 40. These critical fatty acids – EPA and DHA – are important for all of us, no matter what stage of life.

But as we age, inflammation levels naturally start to rise due to hormonal changes. The benefits of omega 3’s for women are in decreasing this cascade of inflammation.

Additional omega 3 benefits for women include::⁵

• Lowering triglycerides
• Improving cognitive function
• Reducing joint stiffness
• Improving cardiovascular function
• May reduce the risk for cancer

Food sources are few, but fish such as salmon, mackerel, tuna, and sardines are some of the best options. Other foods such as flax seeds, chia seeds, hemp hearts, leafy greens, walnuts and tofu offer plant-based sources that are not as potent as fish, but they do help.

To make sure you get enough anti-inflammatory support daily, especially during the hormonal changes of menopause, a supplement can be great to keep on hand. Choose a high-quality brand that contains both EPA and DHA for best results. 

Best Women’s Multivitamin Guide

The use of multivitamins has been somewhat controversial as of late, but let’s talk about why this still might be a good choice if you are a women over 40.

A multivitamin can provide a nutritional safety net, of sorts, and makes sure any nutritional gaps are covered. This can be especially important during hormonal upheavals and changes in both digestion and metabolism.

The best women’s multivitamins have nutrients that target:

• Hormonal balance (B vitamins, zinc, iodine, selenium, omega 3’s)
• Energy production (iron, selenium, B vitamins, vitamin C)
• Heart health (omega 3’s, vitamin E, CoQ10, vitamin C)
• Immune support (zinc, vitamin C, vitamin D3)
• Bone health (vitamin D3, vitamin K2, trace minerals)

Note that calcium and magnesium are not included here. These minerals are larger in general and require higher doses, hence they often don’t “fit” into a multivitamin. Or if they are included they are added in very small amounts. It’s best to take these separately to ensure you get the dosage you need, and the ability to spread it out during the day, if necessary.

Also remember, a multivitamin does not replace a healthy diet. A pill can never replicate the full spectrum of health benefits that food offers. But it can provide some back up, particularly when life gets busy or food sources of certain nutrients just aren’t available. 

Final Thoughts

Navigating nutrition status after 40 be tricky. There can be so many curveballs the aging process throws at us, but don’t let that slow you down. Eating healthy should always be top priority, but certainly don’t overlook supplemental support if your body is showing signs it needs some help. 

Whether it’s through nutrient-dense meals, a well thought out supplement plan, or both, finding the right strategy to meet your health goals can set the foundation for long-term health. Be proactive, check in with your healthcare provider regularly, and invest in healthy routine appropriate for your stage of life. 

References:

1. https://pubmed.ncbi.nlm.nih.gov/34448749/
2. https://www.osteoporosis.foundation/patients/prevention/calcium-content-of-common-foods
3. https://pmc.ncbi.nlm.nih.gov/articles/PMC11405507/
4. https://pmc.ncbi.nlm.nih.gov/articles/PMC5926493/
5. https://ods.od.nih.gov/factsheets/Omega3FattyAcids-HealthProfessional/\