Supplements for women aged 40+ – what to look out for during this stage of life

After the age of 40, a woman’s body gradually changes its nutritional requirements. Find out which supplements have approved health claims relevant to this stage of life, which areas are worth paying particular attention to, and how to build an informed, long-term supplementation routine.

Your forties are the age when many women begin to think more consciously about preventive healthcare. Natural physiological processes gradually alter the body’s requirements for specific nutrients – bone health, hormonal balance, the condition of the skin and hair, and the rate of regeneration all change. This is a good time to consciously plan a daily dietary and supplementation routine – based on a balanced diet, regular exercise and the thoughtful supplementation of specific nutrients. From the perspective of health claims approved by the European Food Safety Authority ( ), we have access to a wide range of nutrients with specific, verified functions: calcium contributes to the maintenance of normal bones and teeth. Vitamin D supports calcium absorption and the normal functioning of the immune system. Magnesium and B vitamins help reduce feelings of tiredness and fatigue. Vitamin C contributes to normal collagen formation. These are the foundations on which it is worth building a mindful routine.

What changes in a woman’s body after the age of 40

Age-related physiological processes are gradual and individual – they unfold differently for every woman, depending on her genes, lifestyle, diet and medical history. Nevertheless, there are several areas where changes typically begin to become noticeable after the age of 40.

Bone health – after the age of 35, the natural rate of bone formation gradually slows down, and the processes of bone resorption (breakdown) begin to predominate. This is a physiological process, but its rate can be favourably modulated by an adequate intake of calcium, vitamin D, vitamin K and magnesium, combined with weight-bearing physical activity.

Natural collagen synthesis – after the age of 25, the body’s natural rate of collagen synthesis gradually declines (by an estimated 1% per year). This affects the condition of the skin, hair, nails and connective tissues. Vitamin C contributes to normal collagen formation – this is the only EFSA-approved claim directly relating to collagen synthesis.

Energy metabolism – the resting metabolic rate decreases slightly with age, and the efficiency of nutrient utilisation may vary. Magnesium and B vitamins – which are key to energy metabolism – are often required in greater quantities during this period.

Vitamin B12 absorption – with age, the secretion of Castle’s intrinsic factor in the stomach decreases, which affects the efficiency of vitamin B12 absorption from the diet. B12 supplementation is increasingly considered after the age of 40–50.

Natural hormonal changes – the period between the ages of 40 and 55 is usually a time of gradual physiological changes in hormonal balance. This is a natural process, but any symptoms associated with it require the care of a gynaecologist – not self-administered supplementation. Dietary supplements are not a substitute for hormone therapy or medical consultation in this area.

Calcium, vitamin D3 and K2 – the trio for bone health

This is the best-documented ‘pillar’ of supplementation for women over 40. All three components have EFSA-approved health claims relating to bone health, and their combined use is physiologically justified.

Calcium – is needed to maintain healthy bones and teeth. It also contributes to normal muscle function, normal nerve transmission, normal blood clotting and normal energy metabolism. Natural sources include dairy products, sardines, broccoli, savoy cabbage, almonds, sesame seeds and calcium-fortified tofu.

Vitamin D – contributes to the normal absorption and utilisation of calcium and phosphorus, to the maintenance of normal bones, and to the normal functioning of muscles and the immune system. In Poland, the skin’s natural synthesis of vitamin D is limited for most of the year – for many adults, supplementation is a sensible option, at least during the autumn and winter months. You can find out more in the article Calcium – is supplementation suitable for everyone?.

Vitamin K2 MK-7 – contributes to normal blood clotting and the maintenance of normal bones. K2 works alongside D3 in calcium metabolism – it activates the proteins responsible for the proper utilisation of calcium in the bones. Combining D3 with K2 is physiologically justified.

Physical activity that places a load on the skeleton (walking, jogging, dancing, yoga, Pilates, strength training) is an essential complement to bone supplementation. Without exercise, supplements will not realise their full potential – bones respond to mechanical stress.

Magnesium and B vitamins – support for energy and the nervous system

Magnesium helps reduce feelings of tiredness and fatigue, supports the proper functioning of muscles and the nervous system, supports normal psychological functions, and helps maintain healthy bones and teeth. This is an exceptionally comprehensive set of health claims that well address the needs of women of mature age – from supporting daily energy levels to bone health.

For women aged 40 and over, it is particularly worth noting the combination of magnesium and vitamin B6 – a classic pairing often recommended during periods of physiological change. Vitamin B6 also contributes to the regulation of hormonal activity and normal psychological functions. You can find all EFSA-approved claims regarding vitamin B6 in the article Vitamin B6 – why it is essential.

The entire complex of B vitamins (B1, B2, B3, B5, B6, B9, B12) supports normal energy metabolism and the proper functioning of the nervous system. Vitamin B12 is particularly important – as mentioned, its absorption from the diet may become less efficient with age. Natural sources of B12 are exclusively animal-based products (meat, fish, dairy products, eggs), so women on plant-based diets are at increased risk of deficiency.

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Omega-3 fatty acids – heart, brain, regeneration

EPA and DHA are Omega-3 fatty acids with a wide range of EFSA-approved health claims that are particularly important for women of mature age:

- EPA and DHA contribute to the normal functioning of the heart (at 250 mg per day) – cardiovascular prevention becomes more important after the age of 40.

- EPA and DHA contribute to the maintenance of normal blood pressure (at 3 g per day) – an important aspect of cardiovascular health prevention.

- EPA and DHA help maintain normal blood triglyceride levels (at 2 g per day).

- DHA helps maintain normal brain function and normal vision (at 250 mg per day).

These are claims with specific, precisely defined doses – based on sound scientific evidence. Natural sources of Omega-3 include oily sea fish (salmon, mackerel, sardines, herring) and algae oil for those on a plant-based diet. Supplementation in the form of cod liver oil, fish oil or omega-3 from algae is a sensible addition if fish is consumed less than 2–3 times a week. You can find out more in the article Omega-3 – what you need to know about this golden dietary component.

Vitamin C – collagen, immunity, antioxidant

Vitamin C has one of the most extensive sets of health claims approved by the EFSA – the following are particularly important for women aged 40 and over:

- It contributes to the normal formation of collagen for the normal functioning of bones, cartilage, gums, skin, teeth and blood vessels. This is the only EFSA-approved claim directly relating to collagen – vitamin C is an essential co-factor in the body’s synthesis of collagen.

- It contributes to the protection of cells from oxidative stress – vitamin C is one of the most important water-soluble antioxidants.

- It contributes to the reduction of tiredness and fatigue.

- It enhances iron absorption – particularly important for pre-menopausal women, when regular menstruation increases the risk of iron deficiency.

- It contributes to the normal functioning of the immune system.

Natural sources include citrus fruits, berries, peppers, brassica vegetables and rosehip. Vitamin C supplementation is sometimes considered occasionally during periods of increased demand (intense physical exertion, the infection season) or regularly for people whose diet is low in fruit and vegetables.

Hair, skin and nail health – what the science supports

Women of a certain age often seek support for the health of their hair, skin and nails. EFSA has approved several specific claims in this area:

Zinc – contributes to the maintenance of normal hair, skin and nails.

Selenium – contributes to the maintenance of normal hair and nails.

Biotin (vitamin B7) – contributes to the maintenance of normal hair and skin.

Niacin (vitamin B3) – contributes to the maintenance of normal skin and mucous membranes.

Vitamin A – contributes to the maintenance of healthy skin and mucous membranes.

Copper – contributes to the normal pigmentation of hair and skin.

Vitamin C – contributes to the normal formation of collagen for the normal functioning of the skin (as discussed earlier).

Collagen, as a supplement ingredient, has no EFSA-approved health claims regarding its effects on the skin, hair and nails – the scientific data are promising, but do not yet meet the rigorous criteria of the European regulatory body. Supplementation with collagen peptides remains an area of research – read more in the article on collagen.

What to consider in consultation with a doctor

Certain areas of supplementation in women aged 40+ require an individual medical assessment – the decision should be based on diagnostic tests, not on personal choice.

Iron – pre-menopausal women with regular periods are at increased risk of deficiency. It is advisable to have a complete blood count and ferritin level tested before starting supplementation – prolonged, self-administered iron supplementation without monitoring can be problematic.

Vitamin D at higher doses – for people with a documented deficiency, the optimal supplement dose should be determined following measurement of serum 25(OH)D levels.

High-dose B vitamins – particularly B12 in people with suspected malabsorption (it is advisable to test levels before starting regular supplementation).

Supplements during periods of hormonal change – if you are experiencing symptoms typical of the perimenopausal period (hot flushes, sleep disturbances, mood swings, vaginal dryness), the first step should be to see a gynaecologist, not to take supplements. A professional diagnosis allows you to choose the best strategy – ranging from lifestyle changes to hormone replacement therapy, if your gynaecologist deems it appropriate.

[tip:A sensible supplementation routine for women aged 40+ is not about ‘taking a bit of everything’, but about providing targeted support for specific areas. Start with the basics – a balanced diet, regular physical activity, 7–8 hours’ sleep, and staying hydrated. Supplementation should complement, not replace, these elements. First, consider the basics with EFSA-approved claims: calcium + D3, magnesium, B vitamins, Omega-3, vitamin C.]

Adaptogens and plant extracts – tradition with a modern twist

Certain plants have traditionally been used in European and Asian herbal medicine for women undergoing physiological changes. Contemporary research into these is ongoing, but they do not yet meet EFSA’s criteria for the approval of specific health claims – which is why we describe them at within the context of tradition and research framing.

Chaste tree (Vitex agnus-castus) – a Mediterranean plant with a thousand-year-old tradition of use in European herbal medicine as a herb intended for women at various stages of life. Caution is advised – it is not recommended when using hormonal contraception, hormone replacement therapy or in cases of hormone-dependent conditions. You can find out more in the article on how to read a dietary supplement label.

Ashwagandha – an adaptogen from Ayurvedic medicine, popular for those leading a demanding lifestyle. No EFSA-approved claims. Caution is advised in cases of autoimmune and hormonal disorders.

Maca – a Peruvian plant with a long tradition of use in the Andes, traditionally intended for both women and men.

These plants can complement a mindful routine – following consultation with a doctor and with a clear understanding that their effects are based on tradition and research observations, not on approved claims. You can find the full range of products for women in the categories Vitamins, Minerals.

[note: Vitaler’s offers all the key ingredients recommended for women aged 40+ – calcium with D3, magnesium with B6, vitamin D3, vitamin complexes, Omega-3 and adaptogens. Each product features a pure formula free from artificial colourings, preservatives or unnecessary fillers. The choice of a specific regimen depends on your individual needs – ideally discussed with your doctor.]

Safety and key situations requiring consultation

[warning:Pregnant and breastfeeding women – most supplements require consultation with your doctor, particularly vitamins A and D in higher doses, iron and adaptogens (ashwagandha, chaste tree). If you are using hormone replacement therapy (HRT) or hormonal contraception – consult your doctor about all supplements; special caution is required with chaste tree (Vitex), ashwagandha and soya extracts (possible interactions). If you have a chronic condition (diabetes, thyroid disorders, autoimmune diseases, heart conditions, high blood pressure, kidney or liver disease) – discuss all new supplements with your GP or treating specialist. If you are taking anticoagulants – you must consult your doctor about supplementation (Omega-3, vitamin K2 and certain adaptogens may interact with these medicines). Symptoms typical of the perimenopausal period require a gynaecological consultation; do not self-medicate with supplements.]

FAQ – the most common questions about supplementation for women aged 40+

Where to start when building a supplementation routine

Start with the basics, backed by approved EFSA statements: vitamin D3 (particularly during the autumn and winter months), magnesium in an easily absorbable form, a B-complex vitamin (or at least B12), and omega-3 fatty acids. This forms the ‘core’ of a sensible, long-term routine for most adult women. Only consider supplements (collagen, adaptogens, specific extracts) once you have mastered the basics and, if necessary, after consulting a doctor or dietitian.

Is a multivitamin for women a good choice?

It depends on the quality of the specific product. Multi-ingredient formulas can be convenient, but they often contain ingredients in microdoses that do not meet actual needs. It is often a better strategy to choose 3–4 well-dosed single-ingredient supplements (vitamin D3, magnesium, Omega-3, B-complex) rather than a single multivitamin containing 30 ingredients in trace amounts.

Is it advisable to take soya isoflavones or chaste tree during the perimenopausal period?

These are areas where consulting a gynaecologist is more important than choosing a supplement on your own. Soya isoflavones and chaste tree (Vitex) have a potential impact on hormonal balance – which means both potential benefits in certain situations and significant contraindications (particularly in the case of hormone-dependent conditions). Make your decision in consultation with a doctor, not based on information found online.

How long can supplements be taken?

Essential nutrients (vitamin D3, magnesium, B vitamins, omega-3, vitamin C) are often taken long-term to supplement the daily diet – this is a sensible strategy for most adults. Adaptogens and plant extracts are more commonly taken in cycles (e.g. 2–3 months, followed by a break). It is advisable to discuss any long-term supplementation with your doctor from time to time, particularly if you are taking medication at the same time.

Summary: Informed supplementation for women over 40 is based on an understanding of which ingredients have specific health claims approved by the EFSA – and how the body’s natural needs change at this stage of life. The cornerstones of the routine are: calcium + vitamin D3 + K2 (bone health), magnesium and B vitamins (energy, nervous system), Omega-3 (heart, brain), vitamin C (collagen, antioxidant, immunity), zinc and selenium (skin, hair, nails). Adaptogens and plant extracts can serve as a traditional supplement – always with due caution and following medical advice. However, the most important foundations lie beyond supplementation: a balanced diet, regular weight-bearing physical activity, good-quality sleep, mindful stress management and regular check-ups. Supplementation supports a mindful lifestyle; it is not a substitute for it.