Top 5 Supplements Every Woman in Midlife Should Consider for Optimal Health
Navigating midlife comes with its own set of health challenges and opportunities.
From maintaining energy levels to supporting hormonal balance and overall wellness, the right supplements can make all the difference.
With so many options on the market, how do you know which ones are worth the hype?
In this guide, we’re breaking down the top 5 supplements that every woman in midlife should consider to thrive. Think of it as your personalized roadmap to feeling your best—inside and out!
1. Calcium
Calcium is essential for maintaining strong bones, especially as bone density tends to decrease during perimenopause and post menopause. Adequate calcium intake helps prevent osteoporosis and reduces the risk of fractures.
We recommend calculating your dietary calcium and then using a supplement to get to about 1000mg per day. Calcium citrate is better absorbed for those over 50 years old due to having less stomach acid production.
2. Vitamin D
Vitamin D is crucial for calcium absorption, bone health, immune function, and mood regulation. It can also help prevent osteoporosis, making it a must-have supplement for midlife women. Our favorite is Pure Encapsulations Vitamin D3 4000 + K2.
We recommend checking your vitamin D-25-OH level and taking enough Vitamin D3 to get your level in between 50-70 ng/mL.
Pro Tip: Take Vitamin D3 with Vitamin K2
Pairing Vitamin K2 with D3 enhances bone and cardiovascular health.
Bone Health Synergy: While D3 helps absorb calcium, K2 directs it to bones, preventing calcium buildup in soft tissues.
Heart Health: K2 activates proteins that prevent arterial calcification, reducing the risk of heart disease.
Balanced Absorption: Together, they ensure calcium goes where it’s needed most—bones and teeth—while minimizing risks elsewhere.
3. Magnesium
Magnesium supports muscle and nerve function, sleep quality, and bone health. It also regulates blood sugar and can alleviate symptoms like anxiety or mood swings. It also helps with menstrual cramping and headache prevention.
There are various forms (e.g., glycinate, citrate, oxide, malate, and threonate), so consult a healthcare provider to find the best fit for your needs. Our general preference is to magnesium glycinate because it is chelated, and to add in citrate or oxide if you tend to constipation.
Pro Tip: Add Creatine for Muscle Support
Creatine is a powerhouse supplement for midlife women, offering benefits beyond muscle strength.
Preserves Muscle Mass: Counteracts age-related muscle loss (sarcopenia) by enhancing strength during resistance training.
Supports Bone Health: Combined with exercise, creatine may improve bone density.
Boosts Cognitive Function: Improves memory, mental clarity, and brain energy.
Reduces Fatigue: Helps combat midlife fatigue and improves mood.
4. Omega-3 Fatty Acids (EPA & DHA)
Omega-3s are essential for heart health, reducing inflammation, and supporting cognitive function. These fatty acids can also help manage hormonal changes and brain fog often experienced during midlife.
We generally recommend about 1000mg per day of DHA + EPA. This is equivalent to about a piece of salmon three days in a week. You can also have your omega-3 index checked at your local lab to seeing your percentage is in the anti-inflammatory range of about 8%.
5. B Vitamins (Especially B12 and Folate)
B Vitamins are vital for energy production, mood stabilization, and cognitive health. As B12 absorption decreases with age, supplementation or B12 injections may be necessary.
While these supplements can support midlife wellness, individual needs vary. Consult a healthcare provider to determine which supplements are best for you and how to integrate them into your routine safely. And know if you carry a genetic SNP (single nucleotide polymorphism) for MTHFR that would necessitate you taking a methylated form of B12 and folate.
This blog and website do not provide medical advice. It is intended for general informational purposes only and does not address individual circumstances. It is not a substitute for professional medical advice, diagnosis or treatment and should not be relied on to make decisions about your health. Always check with your own healthcare provider before taking a new supplement and before making any significant diet, lifestyle, exercise or other changes. Never ignore professional medical advice in seeking treatment because of something you have read on this site. If you think you may have a medical emergency, immediately call your doctor or dial 911.
