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The Best Supplements for Women Over 50, Say Dietitians

These genius additions to your routine will have you feeling stronger and healthier in no time.

Turning 50 is a major milestone and one that often coincides with noticeable changes in your overall wellbeing. For many women, this means newfound concerns about health issues that you'd previously paid no mind, from hormonal changes associated with menopause to changes in your mental health.

Fortunately, you don't have to completely revamp your routine to enjoy a stronger, healthier body—the right supplements can make all the difference when it comes to your wellbeing. Read on to discover the best supplements for women over 50, according to dietitians. And for more great additions to your routine, check out the Best Supplements To Buy at Costco, Say Experts.

Vitamin D

older woman taking supplement
Shutterstock / fizkes

Vitamin D has been a major topic of conversation amid the COVID-19 pandemic, but this essential vitamin has applications well beyond fighting coronavirus—especially for women over 50.

"Vitamin D is probably the most important vitamin women over 50 should consume," says Lindsey DeSoto, RDN, LD, owner of The Dietitian Mama. "It plays a crucial role in a number of our body's internal processes. Maintaining adequate vitamin D levels is beneficial for fighting inflammation, supporting healthy sleep cycles, and maintaining our bone health. Women over 50 should be getting at least 600 IU per day."

5 Amazing Benefits of Vitamin D, According to Experts


pills and vegetables on a table

Rates of diabetes and heart disease tend to increase with age, but adding CoQ10 to your supplement routine may be able to help.

"Coenzyme Q10, also known as CoQ10 generates cellular energy in your body and it naturally declines as we age. It also is much lower [among people with] health conditions such as diabetes and heart disease," says DeSoto, who notes that there's no officially-recommended dose of CoQ10, so it's important to talk to your doctor about how much to take.


magnesium capsules

If you want to improve your workouts and overall health, try incorporating some magnesium into your supplement regimen.

"Many women in their fifties are at risk for magnesium deficiency or are already deficient. This can lead to muscle cramping, weakness, headaches, and more," says DeSoto. "Women over 50 should get slightly more than the RDA for magnesium and need at least 320 milligrams of magnesium per day to prevent deficiencies."

 Surprising Side Effects of Taking Magnesium Supplements, Say Dietitians


Person taking out Vitamin B12 pills out of bottle.

If you're looking for a great addition to your supplement routine, look no further than vitamin B12.

"With age, the ability to absorb B12 might decrease. As we age, we produce less stomach acid, which is needed for the proper absorption of the vitamin. This may put some older adults at higher risk for a deficiency of this vitamin," explains Paula Doebrich, RDN, MPH, owner of Happea Nutrition. "It's important to always consult with a physician, but for many women over 50, a B12 supplement could be useful."



If you're eager to boost your bone strength, calcium is a great addition to your supplement routine after 50.

"After 50, women have high calcium requirements: 1,200 milligrams per day versus 1,000 milligrams for the general population. Hormonal changes during this time of life increase the risk of bone loss," says Ellen Albertson, PhD, RDN, NBC-HWC, The Midlife Whisperer™ at Tiger Wellness, LLC.

RELATED: 15 Things You're Doing That Put You at Risk for Osteoporosis



If you've found that sleep has become more elusive after hitting 50, you're not alone. Luckily, adding some melatonin to your routine can help.

"According to the Sleep Foundation, 39 to 47 percent of perimenopausal women and 35 to 60 percent of postmenopausal women have sleep issues. Research has concluded that small doses of melatonin can help alleviate problems falling asleep. While not conclusive, additional research has shown that melatonin may improve bone density," explains Albertson.


Psyllium Fiber

Adding a little extra fiber to your routine in the form of a supplement can not only improve your digestive health but may also reduce your risk of certain cancers.

"Women in their fifties are only meeting about half of their daily fiber requirements," says Kara Landau, RD, founder of Uplift Food. "Fiber is extremely important to reduce the risk of colon cancer, and prebiotic fiber, in particular, plays an important role in good gut health, reduces inflammation, strengthens the immune system, and supports mood."

43 Best High-Fiber Foods For a Healthy Diet



It's not fiber alone that can be a boon to your digestive health—the right probiotic can be a great addition to your gut health routine, too.

"Probiotic supplements can be beneficial for digestive regularity," says Rachel Fine, RD, owner of To the Pointe Nutrition, who notes that some research suggests that probiotics with multiple bacterial strains are particularly beneficial. "It is best to choose products that have been labeled with the number of viable organisms expected to be present through an expiration date or 'Best By' date…also, one should try to purchase products that are well within their expiration date to ensure a higher number of viable cells."

For more great additions to your routine after 50, check out The Best Foods for Women to Slow Aging After 50, Say Dietitians, and for the latest healthy living news delivered to your inbox, sign up for our newsletter!

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Sarah Crow
Sarah Crow is a senior editor at Eat This, Not That!, where she focuses on celebrity news and health coverage. Read more about Sarah