If you’ve joined the over 40 club, chances are you’ve noticed a few changes. And hopefully you’ve made a few changes too. In addition to prioritizing strength training, yoga, stress management, and sleep, you may also be cutting back on alcohol, caffeine, and sugar. Have you looked at your supplements? Here are 6 supplements to consider adding to your routine as a woman over 40:

1. Protein:

Most people are not eating enough protein. If your goal is weight-loss or fat-loss, your target is 1g of protein per pound of body weight (or desired body weight if you have weight to lose). Chances are, you won’t hit this with whole foods alone. My advice is to eat 3 daily meals (breakfast, lunch, dinner), each with a full serving of protein AND have a daily protein shake/smoothie. I add 2 scoops of plant-based protein to my post-workout recovery smoothie.

2. Creatine:

This is one of the safest (and cheapest!) supplements. It’s naturally found in meat and fish. Not only does creatine give you more energy for your workouts which helps to build muscle and strength, but it also has been shown to help with brain function, bone health, and mental health (specifically depression). I add a scoop of this to my post-workout recovery smoothie.

3. Fish Oil:

Most of us don’t get enough Omega-3 fatty acids (EPA & DHA). Supplementing can keep your heart healthy, lower cholesterol, improve depression, reduce inflammation, reduce joint pain and stiffness, improve bone health, and help prevent dementia. Take a supplement like this one with food for optimal absorption.

4. Vitamin D:

Did you know Vitamin D isn’t a vitamin at all? It’s a hormone! Our body makes it when the skin is directly exposed to sunlight. With all the time spent indoors and all the sunscreen use, most of us are deficient. Supplementing can improve bone health, prevent cognitive decline, support immunity, help with muscle-building, help alleviate depression and anxiety, reduce inflammation, support heart health, and improve gut health. Take this one with food (specifically fat).

5. Vitamin B:

Vitamin B supports metabolism, boots energy, supports brain function, improves mood, reduces stress, and supports gut and heart health. This doesn’t need to be taken with food. I take this one first thing in the morning with a glass of water to rehydrate.

6. Magnesium:

There are several different types of magnesium, each with its own benefits. Don’t make the mistake of buying one that simply acts as a laxative (unless that’s what you need) like magnesium citrate (which is probably what you got if you bought it at your local store). I take L-Threonate as this type crosses the blood-brain-barrier, may prevent cognitive decline, is great for memory, may help alleviate pain, may help with depression, and reduces ADHD symptoms.

As your priorities shift in your 40’s and beyond to taking care of your bones, muscles, brain, and heart, be sure to make exercise and proper nutrition (including supplementation) part of your healthy lifestyle!

Of course, I don’t your medical history, prescriptions, or contraindications. Do you own research and consult your medical team before adding supplements to your routine.

This post contains affiliate links.