6 Supplements that All 50+ Women Need to Stay Healthy

When you reach the half-century mark, it’s natural to feel a little nervous. Will I be able to keep working for another two or three decades? Will my friends all get married and have kids while I’m still single and childless? 

Will I ever find love again after that disastrous first marriage? Okay, so maybe not everything is scary at this point in your life. 

But there are some changes and questions that come with being 50: What does the future hold for me? 

How can I stay healthy for as long as possible? And what about all those new aches and pains—how will I manage them? 

AARP reports that the average woman at age 50 weighs between 150 and 160 pounds, needs smaller clothing sizes, has less hair on her head, less red blood cells, more fat in her thighs and abdomen, and less muscle mass.

 In other words, things are going to change whether you like it or not; however, there are a number of things you can do now to help support your body as it grows older. Here are six supplements every 50+ woman should take:


One of the most significant changes that occur in women as they age is a reduction in bone mass. 

This is because the body produces less and less calcium over time and also absorbs less of it from foods as we grow older. 

As you know, calcium is essential for every cell in your body and helps prevent osteoporosis and broken bones; it also plays an important role in keeping your heart healthy. 

The best way to keep your calcium levels high is to consume calcium-rich foods such as milk and yogurt, but this is not always possible. After 50, it is particularly important to supplement with calcium because, as we mentioned, it is difficult to absorb.

Vitamin D

As you age, your body produces less vitamin D, and it is a tricky vitamin to get from diet alone. 

Vitamin D plays an important role in bone density, immune function, and heart health, so it is important to keep your levels high. 

Supplements can help you get the vitamin D you need to stay healthy, and, according to Harvard Medical School, studies have shown that vitamin D supplements can reduce falls and fractures in older people.

Omega-3 Fatty Acids

Your body needs a certain amount of omega-3 fatty acids, but it does not produce them, which is why many doctors recommend supplementing with these important nutrients. 

Omega-3s help reduces inflammation, keep your heart healthy, reduce cholesterol levels, and improve brain health, among many other things. 

As you age, your body becomes less efficient at synthesizing omega-3 fatty acids from other nutrients, making supplementation essential.

B vitamins

The B vitamins are present in many foods, but we often do not get enough of them as we age. 

These vitamins are essential for energy metabolism, keeping your nervous system healthy, maintaining your mood, and supporting your immune system. 

Be sure to take a B-complex vitamin if you are feeling run down or experiencing muscle pain or weakness, as it could be a sign of low B vitamin levels.


As you age, your body’s ability to absorb magnesium decreases, and you may experience symptoms of deficiency such as muscle cramps, insomnia, and anxiety. 

If you feel like you are always tired and sore, you could benefit from magnesium supplements. Studies have shown that magnesium supplements can help improve sleep quality, reduce anxiety, and reduce muscle cramping.

Bone-Supporting Nutrients and Minerals

As we mentioned above, the reduction of bone mass is one of the biggest changes that come with growing older. 

Bone-supporting nutrients, such as vitamin K2, sodium, and magnesium, are essential for strong bones. If you are concerned about your bone health, be sure to take a vitamin K2 supplement. 

You also should make sure you are getting enough calcium and vitamin D, which help build strong bones, and potassium, which also supports bone health.


In this article, we have covered six different supplements every 50+ woman should take. Calcium, vitamin D, omega-3 fatty acids, B vitamins, magnesium, and bone-supporting nutrients and minerals are essential for staying healthy and strong as you age. Be sure to talk with your doctor about whether they are right for you.

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