Smoothie ingredients in a blender and a multi-vitamin bottle

5 Essential Supplements for Women Over 45

May 11, 2023Editorial Team

Supporting Health and Wellness Through Menopause & Beyond

As women age, their bodies go through changes that can impact their nutritional needs. While a healthy diet is the foundation of good health, supplements can help fill any gaps and support overall wellness. In this blog post, we'll explore five essential supplements that women over 45 should consider adding to their daily routine.

Calcium and Vitamin D

Calcium and vitamin D are essential nutrients for bone health. As women age, they are at an increased risk of developing osteoporosis, a condition that causes bones to become weak and brittle. Calcium and vitamin D work together to keep bones strong and healthy.

The recommended daily intake of calcium for women over 50 is 1,200 milligrams. Good dietary sources of calcium include dairy products, leafy greens, and fortified foods. Vitamin D helps the body absorb calcium and also plays a role in muscle function and immune system health. The recommended daily intake of vitamin D for women over 50 is 600-800 IU. Good dietary sources of vitamin D include fatty fish and fortified foods.

Omega-3 Fatty Acids

Omega-3 fatty acids are important for heart health and cognitive function. As women age, they are at an increased risk of developing heart disease and cognitive decline. Omega-3 fatty acids can help reduce inflammation, lower triglycerides, and improve brain function.


The recommended daily intake of omega-3 fatty acids for women over 50 is 1,100 milligrams. Good dietary sources of omega-3s include fatty fish, flaxseed, chia seeds, and walnuts. If you don't eat enough of these foods, you may want to consider taking an omega-3 supplement.


Probiotics are live bacteria that are beneficial for gut health and immune system function. As women age, their gut microbiome can become imbalanced, which can lead to digestive issues and a weakened immune system. Probiotics can help restore balance to the gut microbiome and support immune system health.

 The recommended daily intake of probiotics for women over 50 is 10-20 billion CFUs (colony-forming units). Good dietary sources of probiotics include fermented foods such as yogurt, kefir, sauerkraut, and kimchi. You can also take a probiotic supplement.


Coenzyme Q10, or CoQ10, is an antioxidant that is important for heart health and energy production. As women age, their levels of CoQ10 can decline, which can contribute to heart disease and fatigue. CoQ10 can help improve heart health and boost energy levels.

The recommended daily intake of CoQ10 for women over 50 is 100-200 milligrams. Good dietary sources of CoQ10 include organ meats such as liver and kidney, fatty fish, and whole grains. You can also take a CoQ10 supplement.

Multivitamins and Minerals

A multivitamin and mineral supplement can help fill any nutritional gaps and support overall health and wellness. As women age, they may not get enough of certain vitamins and minerals from their diet. A multivitamin can help ensure that they are getting all the nutrients they need.

The recommended daily intake of vitamins and minerals can vary depending on age and health status. A good multivitamin should contain at least 100% of the recommended daily value for most vitamins and minerals.

Based on the information presented above, it's clear that  these five essential supplements can help women over 45 support their health and wellness as they age. While supplements can be helpful, it's important to remember that they should not replace a healthy diet and lifestyle. Be sure to talk to your healthcare provider before starting any new supplements.

We believe that the best way to support your health is by taking a holistic approach that includes both diet and supplementation. Explore our selection of supplements and see how they can complement your healthy eating habits.


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