Support your health, energy, and hormone balance through your 40’s and beyond
Reaching your 40’s marks the beginning of a new phase in a woman’s life, one that brings with it incredible wisdom, strength, and yes, a few changes. From shifting hormones and slower metabolism to changes in skin, bone density, and mood, this is a time when your nutritional needs evolve.
That’s where the best vitamins for women over 40 can help. With the right support, you can feel energised, balanced, and in control. In this guide, we’ll explore the essential vitamins and minerals every woman in her 40’s should consider, along with tips on how to choose high-quality supplements that work with your lifestyle.
Why Do Women Over 40 Need Different Vitamins?
As we age, our bodies become less efficient at absorbing certain nutrients. Hormonal fluctuations, perimenopause, and the onset of menopause can also impact everything from energy and mood to bone strength and skin health. Common concerns for women over 40 include:
- Fatigue and low energy
- Thinning hair and dry skin
- Mood swings and brain fog
- Bone and joint health
- Weight gain and slower metabolism
- Hormonal imbalance
The best supplements for women over 40 are formulated to address these issues with targeted nutrients that support energy, hormonal harmony, bone density, and more.
Vitamin D3 - The Sunshine Vitamin
Best for: Bone health, immunity, mood
Vitamin D is crucial for calcium absorption and maintaining strong bones, something that becomes especially important as oestrogen levels begin to decline in your 40’s. A deficiency in vitamin D is common in the UK, especially during the darker winter months.
Look for: A daily dose of 1,000 IU (25mcg) to 4,000 IU (100mcg) of vitamin D3 (cholecalciferol), the most bioavailable form.
Vitamin B Complex - Natural Energy Boost
Best for: Reducing fatigue, brain function, stress support
A quality B-complex supplement provides a spectrum of essential B vitamins, including B1, B2, B3, B5, B6, B7 (biotin), B9 (folate), and B12. These work synergistically to support energy metabolism, mental clarity, and nervous system health, all of which may fluctuate as hormone levels shift.
Magnesium - Calm, Sleep and Muscle Support
Best for: Sleep quality, muscle relaxation, hormone balance
Magnesium plays over 300 roles in the body - from supporting restful sleep and easing anxiety to regulating muscle function and blood pressure. It also supports progesterone production, making it a great ally for women experiencing perimenopausal symptoms such as mood swings and poor sleep.
Magnesium glycinate and citrate are gentle, highly absorbable forms ideal for daily supplementation.
Omega-3 Fatty Acids - Brain and Heart Health
Best for: Cardiovascular health, skin hydration, brain function
Omega-3s, particularly EPA and DHA found in fish oils, support heart health, joint comfort, skin hydration, and cognitive function. As hormone levels decline, many women experience dry skin, mood dips, and joint stiffness, symptoms that omega-3s can help ease. For vegetarians, look for algae-based omega-3 supplements, or flaxseed.
Calcium - Strong Bones and Teeth
Best for: Preventing bone loss and osteoporosis
Calcium intake becomes more important after 40 to counteract the natural decline in bone density. However, calcium is best absorbed when paired with vitamin D and magnesium.
Aim to get most of your calcium from your diet (leafy greens, dairy, tofu), but if supplementing, choose a formula that combines calcium with its co-factors for optimal absorption.
Iron - Energy and Red Blood Cell Support
Best for: Preventing tiredness, especially in menstruating women
If you’re still having periods in your 40’s, iron may be an essential nutrient, especially if you experience heavy bleeding. Iron supports oxygen transport, energy levels, and cognitive function. However, it’s important not to take iron unless you know you're deficient, as too much can cause health issues.
Choose iron bisglycinate or iron gluconate for a gentle, non-constipating option.
Vitamin C - Skin, Immunity, and Collagen Production
Best for: Supporting collagen, immune defence, antioxidant protection
Vitamin C is essential for collagen synthesis, helping to maintain skin elasticity, joint function, and a youthful appearance. It also supports immune health, particularly helpful during periods of stress or seasonal illness.
Look for buffered or liposomal vitamin C for gentler digestion and enhanced bioavailability.
Biotin and Zinc - Hair, Skin & Nail Support
Best for: Strengthening hair, skin, and nails
Biotin (vitamin B7) and zinc are key for keratin production, which supports strong, healthy hair and nails – both of which may become more brittle with age. Zinc also plays a role in hormone regulation and immune health.
These are often included in beauty-specific supplements formulated for women over 40.
Choosing the Right Multivitamin for Women Over 40
Rather than taking everything separately, many women benefit from a targeted multivitamin formulated specifically for women in their 40’s and 50’s. These often include optimal amounts of the above nutrients, plus additional herbal extracts like:
- Ashwagandha for stress resilience
- Sage or red clover for hormonal support
- Turmeric or curcumin for inflammation and joint support
Final Thoughts
Your 40’s can be a time of renewed focus on health and vitality. By supporting your body with the right combination of vitamins and minerals, you can ease the transition through perimenopause and menopause, boost energy naturally, and continue feeling confident and strong.
Whether you choose individual supplements or an all-in-one multivitamin for women over 40, consistency is key. Combined with a balanced diet, movement, and rest, supplements can play a powerful role in supporting your wellbeing, inside and out.
Disclaimer:
Information and other content provided in Lily & Loaf blogs should not be construed as medical advice and should not be considered a substitute for professional medical expertise. If you have any medical concerns, you should consult with your health care provider.
