Just as certain skin care products contain ingredients that are good for mature skin (like retinol), the best vitamins for women over 50 are formulated to support muscle mass, maintain bone density and energy levels, and address hormonal imbalances that occur in the body during, during, and after menopause.
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According to board-certified obstetrician-gynecologist Kelly Ann Perkins, holistic lifestyle changes and vitamins (or supplements) offer benefits without significant risks and are often the first recommendation for a conservative approach to menopause and hormone therapy. “Vitamins prescribed for adults over 50 often differ from regular vitamins in several important ways to address the specific nutritional needs and health concerns of older adults,” says Dr. Perkins.
Below, we consulted the experts to reveal the best vitamins for women over 50, the ingredients to look out for, and the eight best over-the-counter options that are easy to incorporate into your daily routine. So, open up your medicine cabinet!
In this story
Great for Hormonal Imbalance: Rael’s hormone balance
- Why we love it: They say life doesn’t end after 50. But you teeth You’re in a unique hormonal state. Dr. Perkins recommends this powder because it supports the body’s cellular processes and addresses hormonal imbalances that occur during the menstrual cycle and menopause (which often manifest as acne, cravings, and even mood changes).
- shape: powder
- Certification: Manufactured in a CGMP facility
- Serving Size: 1 scoop
- Number of people: 30 Days
- What else do you need to know?: Vegan, cruelty-free, gluten-free, allergen-free, sugar-free
Best Vitamin D Supplements: Nature Made D3 Vitamin Gummies
- Why we love it: Adrienne Mandelberger, a board-certified obstetrician-gynecologist, recommends her patients take a daily vitamin D supplement of 2,000 to 4,000 IU. “While this is more than traditionally recommended, supplementation at this level is unlikely to cause harm and may actually provide benefits,” she explains. “I personally take this because it’s a tasty morning snack and easy to take, which helps me maintain the habit.” We all love our sweet tooth, but if you’re watching your sugar intake, the brand also has zero-sugar gummy vitamins, which are a great option, too.
- shape: Gummy
- Certification: N/A
- Serving Size: 2 gummies daily
- Number of people: 150 gummies/75 days supply
- What else do you need to know?: Gluten-free, no synthetic coloring, no high fructose corn syrup, no artificial sweeteners
Best for Cholesterol Support: Human Super Berberine Berberine Supplement
- Why we love it: Cardiologist Christopher Davis recommends taking a berberine supplement, especially Human’s, because the berberine used has been clinically studied to support healthy blood sugar and cholesterol. “For women over 50, berberine provides a wide range of health benefits, including cardiometabolic health, glycemic control, weight management, gastrointestinal health, hormone balance, anti-inflammatory and antioxidant properties,” Davis explains.
- shape: capsule
- Certification: GMP Certified
- Serving Size: 1 capsule
- Number of people: 30 Capsules
- What else do you need to know?: Non-GMO, gluten-free, vegan, caffeine-free
Great for maintaining muscle mass: Body Health Perfect Amino Powder
- Why we love it: One of the most important prognostic indicators as we age is our ability to maintain lean muscle mass. “Loss of muscle mass is known as sarcopenia, and adequate protein/amino acid intake is essential to avoid this well-known phenomenon of aging,” explains Dr. Davis. This mixed berry flavored powder is easy to add to water, smoothies, and more, making it perfect for taking pre- or post-workout. You can also take it on those couch-slumbering days, but that’s a secret.
- shape: powder
- Certification: Produced in a CGMP Laboratory in the USA
- Serving Size: 1 scoop
- Number of people: Serves 60
- What else do you need to know?: Non-GMO, Gluten Free, Dairy Free, Sugar Free, Paleo, Keto Friendly, Plant Based
Best B3 Supplements: Tru Niagen Nicotinamide Riboside NAD+ Supplement
- Why we love it: NAD+ levels are a key coenzyme in cells that is essential for mitochondrial health, cellular metabolism, energy, cellular defense and repair, and begin to deplete at age 30. Happy Birthday! This supplement contains nicotinamide riboside (NR), a unique form of vitamin B3 that can cross cell walls directly, making it the most efficient way to raise NAD+ levels. Before you ask why you can’t just take NAD+ as is, supplementing with the NAD+ molecule itself is not efficient because NAD+ is too large to enter cells directly and must be broken down into NR to enter.
- shape: capsule
- Certification: FDA notifies product as GRAS (certified for sports)
- Serving Size: 1 capsule
- Number of people: 30 Capsules
- What else do you need to know?: Nut and gluten free, no caffeine, animal by-products or artificial flavors or colors.
Best Multivitamin: Ritual Essentials for Women 50+ Vitamins
- Why we love it: According to the brand, the supplement assesses the dietary intake of women over 50 and blends in the macronutrients most under-received while leaving out nutrients that are typically consumed in sufficient or excess in the diet. (Thankfully, no one is assessing my dietary intake; I’d be worried if they weren’t.) Think of this supplement as an amalgam of essential nutrients: Vitamin D3 supports immune function, calcium (with D3, K2, magnesium, and boron) maintains bone health, magnesium and D3 aid muscle function, and omega-3 DHA and vitamin B12 support brain health.
- shape: capsule
- Certification: N/A
- Serving Size: 2 capsules
- Number of people: 30 Capsules
- What else do you need to know?: Vegan, gluten free, non-GMO, no colorings, free of major allergens
Best for Sustained Energy: Thorne Creatine
- Why we love it: According to Dr. Mandelberger, “muscle is the organ of longevity,” and taking 5 grams of creatine monohydrate daily improves muscle energy utilization and performance. When combined with strength training and adequate protein intake, it helps build muscle mass. “This supports a healthy metabolism, helps prevent diabetes, and ultimately increases longevity. Healthy muscles also help prevent frailty and falls, helping you look and feel younger.” Buy it now!
- shape: powder
- Certification: NSF Sport Certified
- Serving Size: 1 scoop
- Number of people: 90
- What else do you need to know?: Gluten free
Best Magnesium Supplements: Natural Vitality Calm Magnesium Glycinate
- Why we love it: “There is very little magnesium in the modern diet, and the risk from magnesium supplements is very low,” warns Dr. Mandelberger. While there’s a lot of talk about magnesium-rich mocktails to help you stay awake, it’s important to understand that there are different magnesium supplements for different issues. Dr. Mandelberger explains that magnesium oxide and magnesium citrate can ease constipation and mostly stay in the digestive tract. In contrast, magnesium glycinate is well absorbed into the bloodstream and can aid in muscle relaxation, recovery, and sleep. “Because sleep disorders are so common in people over 50, magnesium glycinate is one of the supplements I recommend most frequently.”
- shape: capsule
- Certification: N/A
- Serving Size: 3 capsules
- Number of people: 60
- What else do you need to know?: Gluten-free, non-GMO, vegan
What are the best vitamins for women over 50?
Before you put all your trust in one vitamin, know that experts say the best way to get vitamins and nutrients is through the food you eat, but it can be difficult to maintain a perfect diet and give your body all the fuel and nutrition it needs.
“If I had to pick a favorite, I’d probably choose vitamin D,” says Dr. Mandelberger. “Unless you work outdoors most of the day, every day, there’s a good chance you’re deficient.” Vitamin D plays an important role in many processes, including immune function and bone health. Deficiency has been linked to a variety of diseases, including multiple sclerosis and uterine fibroids. “After age 50, and especially after menopause, the natural decline in estrogen makes women more susceptible to osteoporosis, which is a major risk factor for serious, life-threatening fractures,” she explains. Vitamin D supplements ensure that essential minerals, such as calcium, consumed through the diet are properly absorbed and incorporated into the bones where they need to be.
What are the best vitamins for anti-aging?
“While there’s no one vitamin that’s best for aging, some vitamins are particularly effective at promoting healthy aging,” says Michelle Darian, registered dietitian and science and product marketing manager at InsideTracker. She explains that the following vitamins can help combat age-related issues like cognitive decline, aging skin, and declining energy levels.
