There is no better time to update your supplements than when you turn 50. This article shares some vitamins for women over 50, plus reasons why most women likely need to consider supplementation as part of their self-care and anti-aging routine.

woman pouring vitamins into hand.

Why Women Over 50 Need Vitamins

Women over fifty years old are presented with different challenges than women in our earlier years. The most notable change is that 51 is the average age that women enter menopause, the ceasing of the menstrual cycle.

Menopause is associated with lower levels of reproductive hormones, especially estrogen and progesterone. Because of this, menopausal women are more susceptible to hot flashes, night sweats, mood swings, depression, brain fog, insomnia, urinary incontinence, lowered sex drive, thinning skin, and osteoporosis.

Even if women over 50 have not yet entered menopause, they are likely to be in perimenopause which is the transition period between having normal menstrual cycles and menopause. Learn more about how to eat for your menstrual cycle and supplements to reduce menopause joint pain.

Other potentially big stressors and changes that women over fifty have to deal with include:

  • taking on more leadership roles at work or in the community
  • raising teenagers
  • caring for aging parents
  • adjusting to empty-nesting after children move away
  • getting divorced or remarried
  • down-sizing or moving to a new home/location

All of these changes can lead to shortages of key nutrients which may be found in supplements. Healthy aging is all about meeting your nutrient needs through both diet and supplementation tailored to your specific needs.

See my related article on how to increase estrogen naturally.

 
older couple on a sailboat.

Taking Supplements is Self Care

With all of these life stressors, it’s so important for women at every age to take care of ourselves!

Self-care can include everything from getting enough sleep, eating more fruits and vegetables, learning to manage stress better, and taking vitamin supplements to help support mood, stress, energy, and vitality.

I hope you enjoy this post today. While I’m not yet fifty, I’m not that far off. I can already feel my body changing as I get older. They’re not necessarily bad changes and I’m not fearful of aging, but I also know how important it is to stay strong, balanced, and healthy at every age.

If you’re new to natural health topics, then you might like my article with holistic health tips.

older asian woman doing yoga.

Vitamin Supplements for Women Over 50

I’ve rounded up some vitamins for women over 50 to take. I’ve also include some multivitamin supplements for women over 50 at the end of this list.

You might also like my articles on the Vitamins for a Teenage Girl and the Supplements for a 30 Year Old Woman.

While not every woman needs every vitamin on this list, these are the most common dietary supplements that can help with symptoms of aging and hormone changes. As always, please ask your doctor about which of these are right for you.

If you’re looking to switch to a functional medicine practitioner who can offer a much more customized approach to supplements, then check out my article on how to find functional medicine doctors near me.

You may also want to check out my article on the vitamins for gums and teeth.

1. CoQ10 

Coenzyme Q10, often shortened to CoQ10, is a compound that helps generate cellular energy. Our bodies produce CoQ10, but production slows down as we age. Thus, women in their 50s and older adults tend to be more deficient in this compound.

CoQ10 comes in two forms: ubiquinol and ubiquinone. It’s best to supplement with the ubiquinol form of CoQ10 since it is more absorbable. CoQ10 is a fat-soluble compound so it is best taken with a meal that contains a healthy fat source. 

There are other things besides aging that can reduce CoQ10 production in a woman’s body. The most common one is the use of prescription medications especially statins for lowered cholesterol support. If you take a statin medication, you’ll definitely want to consider CoQ10. 

CoQ10 is also on my list of the best supplements for dry eyes.

Brand recommendation for CoQ10:

2. Black Cohosh or Chinese Ginseng 

Black cohosh is currently being studied for the treatment of symptoms associated with menopause. It is also being studied as a supplement with the ability to help menopausal women stave off osteoporosis.

Chinese ginseng, also known as panax ginseng, might be another option for controlling hot flashes for some women.

This herb has also shown to be beneficial for mood swings associated with menopause as well as sleep disturbances associated with reduced estrogen production.

Brand recommendations for Black Cohosh Root and Ginseng:

3. Magnesium 

Magnesium deficiency is quite common among women in their fifties in the United States. Deficiencies in this crucial mineral could lead to muscle cramping and weakness, bone pain, increased anxiety, depression, fatigue, high blood pressure, irregular heartbeat, headaches, sleep disorders, and more.

It is recommended that women in their fifties and beyond supplement with at least 400 mg of magnesium daily.

If you are taking an antacid, blood pressure medication, antibiotics, or any type of hormonal replacement therapy medication, you will need to supplement with even more magnesium. It’s also a good idea to try and eat lots of magnesium-rich foods, such as from a balanced diet including lots of green vegetables.

Learn more about the different types of magnesium.

Brand recommendation of magnesium:

4. DIM 

Diindolylmethane, or DIM, has been shown to promote a healthy menopausal transition.

DIM is derived from cruciferous vegetables and is used to support estrogen metabolism in premenopausal and postmenopausal women. 

DIM is such an amazing supplement – it has research showing that it can prevent breast cancer because of how it helps metabolize estrogen (read more about how to reverse estrogen dominance naturally).

I highly recommend asking your healthcare practitioner about starting this one.

Brand recommendation of DIM:

5. Passion Flower or Valerian Root 

Perimenopause and sleep disruptions seem to go hand-in-hand. This is most likely caused by fluctuations in estrogen. But, there are some supplements and herbs that can help!

Passion flower has been used for centuries as a calming herb and sleep aide. Research has shown that compounds found in passion flower bind to GABA receptors in the brain and nerves, which are responsible for promoting calmness and relaxation. 

Valerian root is another medicinal compound that has been used for sleep disorders, namely insomnia, or centuries. Studies have shown that use of valerian root can help people fall asleep faster and get into a deeper REM state of sleep.

However, valerian root should not be used if you have a known liver disorder or are currently taking a benzodiazepine. It should not be combined with alcohol or any other nervous system depressants. It has also been shown to negatively react with St. John’s Wort. So, please consult your healthcare provider to make sure valerian root is safe for you.

Brand recommendations for Passion Flower and Valerian Root:

6. Turmeric for Inflammation

Turmeric is often a much better and less potentially harmful anti-inflammatory option over non-steroidal anti-inflammatories medications (NSAIDs) like ibuprofen and aspirin.

Curcumin is the key component in turmeric that has been shown to be beneficial for inflammation.

Turmeric has been used for centuries to help alleviate inflammatory conditions caused by wounds, infections, and diseases. Chronic inflammation is something quite a few people tend to deal with as they age. That’s why it’s recommended to take a turmeric supplement that contains a good dose of curcumin.

Brand recommendation for Turmeric:

7. Omega-3 Fatty Acids 

Omega-3 fatty acids have many benefits. The essential oils found in fish oil have been shown to help fight mood disorders such as anxiety and depression. 

EPA and DHA, the essential omega-3 fats found in fish oil, are essential to optimal health. You can find these fats in cold water fish like salmon and sardines.

See my clean eating whole foods shopping list for more foods you should be eating.

Omega-3 fatty acids in particular have research showing they can help with depressive symptoms during menopause and may also help reduce hot flashes and other troublesome symptoms.

Brand recommendation for Fish Oil:

8. St. John’s Wort

St. John’s wort is a wild plant that has been used for centuries to treat mood disorders such as depression. Several recent studies have shown St. John’s wort to be as effective as prescription antidepressants for improving mood disorders.

Short-term usage of St. John’s wort is worth a try if you’re feeling a little blue. There is also research showing that St. John’s Wort may help with hot flashes, especially when taken with black cohosh.

But please consult your healthcare practitioner about any possible interactions or if you experience side effects. St. John’s Wort can reduce the effectiveness of hormonal birth control.

Brand recommendation for St. John’s Wort:

9. Calcium + K2 + D3

As we age, we leach more calcium from our bones.

We need adequate amounts of calcium to help prevent post-menopausal bone loss. However, the most recent research recommends against taking a stand-alone calcium supplement. It’s safer to combine calcium with vitamins K2 and D3.

Taking calcium with vitamin K and D3 helps to get it to its intended place, the bones, as opposed to the arteries or kidneys. Vitamin D3 controls the absorption of calcium into the blood while vitamin K2 controls where the calcium ends up.

Deficiencies in calcium, K2 and D3 can have negative effects on our immune system as well. Supplementing with them is beneficial if you want to experience healthier aging in addition to better bone health.

Some women will also need to take an additional vitamin d supplement to help reduce chronic diseases.

Brand recommendation for Calcium + K2 + D:

10. B Vitamins

The B-vitamins are a family of water-soluble vitamins that our bodies use for many functions.

Our bodies need adequate amounts of vitamin B to produce energy from the foods we eat- given that we’re eating nutrient-dense foods that our bodies can turn into useful energy.

B12 is the star B vitamin when it comes to energy production. However, all of the B vitamins are necessary for optimal health including heart health and brain health. There is research showing that B vitamin intake during menopause can help with cognitive issues and hot flashes.

Brand recommendation for B Vitamin Complex:

Bonus: Multivitamin Recommendation for Women 50+

A good quality multivitamin is also essential for women of all ages. If you’re over 50, however, you want to choose a multivitamin that is formulated to meet your needs and provide all the essential nutrients.

You may need to review the list of vitamins, minerals, and herbs that are included in whatever multivitamin supplement you select to ensure that you aren’t already taking it separately.

You also want to make sure you aren’t taking a multivitamin that includes things that you don’t need. For example, a woman in menopause who is not menstruating likely will not need to take iron in a vitamin.

A qualified healthcare practitioner can help sort out your vitamins if you need extra help.

Otherwise, here are some multivitamins for women over 50:

FAQs

Are prenatal vitamins good for women over 50?

Prenatal vitamins are a good multivitamin source for women of childbearing age. But, because the majority of women over the age of 50 are post-menopausal, it’s probably better that they choose a multivitamin specifically formulated for women who are in that stage of life. See my post with the best vitamins for young women.

Prenatal vitamins contain added iron and folate (and sometimes folic acid). While this is great for mamas-to-be, it can pose health risks for older women who no longer menstruate. Iron deficiency is rare in postmenopausal women.

Excess iron in supplementation form can harm organs such as the liver, pancreas, and heart. Excess iron has also been linked to an increased risk for diabetes. Iron overload can also leave some women prone to a condition called hemochromatosis, a common genetic disorder in the United States.

How can I stay healthy after 50?

Some of the best advice for optimal health post-menopause is to eat a nutritious, whole-foods diet low in sugar and other refined carbohydrates (see the best foods to eat every day). Women who wish to remain healthy after 50 should also exercise regularly, focusing on both cardiovascular fitness and resistance training.

Don’t smoke or drink excessive amounts of alcohol. See your doctor regularly and monitor yourself for any signs or symptoms that are out of the norm for you.

Try to get good sleep, stay well hydrated, maintain a healthy weight, reduce and/or manage stressors, and practice self-care. Find a solid support group of women who understand what you are going through and meet regularly to socialize with them.

And, please, remember that while the aging process is normal, what is not normal is to feel tired, cranky, and hopeless all the time. See why you’re tired all the time. If you do feel this way, then that’s a signal that it’s time to make some changes. There is no better time than now to get started feeling stronger and more vibrant.

Is collagen a good supplement for women over 50?

I consider collagen as more of a food than a supplement. But, yes, collagen may help improve skin smoothness and reduce joint pain (learn more about collagen side effects). I include collagen on my list of the best clean protein powders.

Do I need to take probiotics?

Probiotics in a supplement or probiotics from food are generally recognized as healthy for people of all ages. Learn which foods have natural probiotics.

Do all women need to take hormones after menopause?

Absolutely not! It is an individual decision based on symptoms as to whether or not a woman needs bioidentical hormones after menopause. Please work with a qualified practitioner to help figure out what would work best for you.

More Women’s Health Resources You Might Like

Don’t Miss These Supplement Recommendations!

7 Vitamins for Teeth & Gums (& Which Foods to Eat)

13+ Supplements to Reduce Estrogen Dominance

Supplements for Hormone Balance (Males and Females)

12+ Vitamins and Herbs for Kidneys

Conclusions

I hope this article about the best vitamins for women over 50 is helpful. While eating well and practicing good health habits is critical, there are likely some vitamins and supplements that can help with some of the symptoms of aging and hormonal changes including perimenopause and menopause.

Also, this list is not exhaustive! There may be other essential vitamins or herbs that can help with specific nutrient gaps or individual needs, such as focusing on eye health or reducing heart disease. Speak to your doctor or a find a functional medicine practitioner who can help you develop a personalized supplement routine.

Don’t forget to join my newsletter list to get exclusive clean eating recipes and tips. The newsletter is 100% free with no spam; unsubscribe anytime.

About the Author: Carrie Forrest has a master’s degree in public health with a specialty in nutrition and is studying to be a holistic nutritionist. She is a top wellness and food blogger with over 5 million annual visitors to her site. Carrie has an incredible story of recovery from chronic illness and is passionate about helping other women transform their health. Send her a message through her contact form.

Note: this post is for informational purposes only and is not intended as medical advice. Please consult your healthcare provider for recommendations related to your individual situation.