These Supplements Are ‘Must-Haves’ For Energy If You’re Over 50, Per Doctors

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If you’re a woman in your 50s and your body is going through a bunch of new changes right now, it may be time to shake up your wellness routine (and address them). “Women over 50 typically experience hormone shifts which may cause their nutritional needs to change,” says Markyia Nichols, MD, and chief medical officer at Ciba Health, a digital integrated healthcare platform that helps patients prevent and manage chronic diseases. In your 50s, you may experience reduced bone density and potential changes to your heart, along with big changes like perimenopause and menopause, she says.

While whole foods remain the best way to get vitamins and minerals into your diet, supplementation can help, too, Dr. Nichols says. But with so many supplement brands and types out there to choose from, it can be hard to know which ones are actually beneficial, healthy, and safe. Fortunately, WH tapped registered dietitians and doctors to find the eight best supplements for women over 50, including options that are the best for sleep, hormones, and more. Here are the best ones to try in your 50s (or at any age).

Best Supplements For Women Over 50

What to consider

Type

Supplements come in various forms, each with its pros and cons. For example, if you want convenience but don’t love swallowing a big capsule every morning, gummy supplements may be better for you. Powders may be a good option to mix with drinks, but they might take time to prepare or taste unpleasant, says Boston-based dietitian Jasmin Dieb, RDN. There is no right or wrong type of supplement—it’s all based on personal preference—but capsules tend to be easily absorbed by the body, she says.

Safety

When shopping for supplements, it is important to ensure that they are safe and healthy to consume. Since they aren’t regulated by the Food and Drug Administration (FDA), you should always conduct your own research before purchasing a new product, especially if it’s being recommended by an influencer on social media, says Leah Tsui, RDN, a dietitian nutritionist at Ciba Health and owner of Limitless Nutrition. Opt for supplements that are certified by a reputable third party, like National Sanitation Foundation (NSF) or United States Pharmacopeia (USP). If you’re not sure, you can look for a certification stamp on the label noting the product’s exact certification.

Ingredients

Experts say the best supplements for women over 50 are those that are as natural and preservative-free as possible. “Make sure the ingredients are free of preservatives since the less processed the ingredients in your supplements are, the better your body will be able to absorb the nutrients,” says Dr. Nichols. Checking nutrition labels for allergens and fillers (like lactose, soy, gelatin, wheat, or other ingredients you may be sensitive to) is also essential to ensure you’re buying a quality supplement that won’t be likely to trigger an adverse reaction. “Avoid supplements labeled as “proprietary blends/custom blends/matrix” as it is not specified how much of each ingredient is inside the product,” says Mariana Dineen, RD, a dietitian and founder of Elemento Health.

How we chose

To select the best supplements for women over 50, we consulted registered dietitians and physicians about the factors to consider when shopping, including type, ingredients, and safety. We also conducted research on supplements intended for women over 50 from top brands to complement our experts’ recommendations in various categories including for sleep, for hormones, and for energy. Ready to add a supplement to your wellness routine? Read on for our top picks.

Women’s Multi 50+

Thorne’s Women’s Multi 50+ dietary supp wins best overall, and for good reason. “This supplement includes key vitamins and minerals such as B12, D3, and magnesium, tailored to support the specific health needs of women over 50 without any unnecessary additives or allergens,” says Dineen. It also contains vitamin A and zinc bisglycinate (a highly absorbable form of zinc) for skin and immune health. That said, its serving is six capsules per day, which may not be suitable for those looking for a low-maintenance supplement. Each pack contains 180 capsules to last 30 days, so if you take these regularly, you’ll also have to replenish often—but if you don’t mind that part, this supplement is sure to pack a major punch for your health.

Hormone Balance Myo-Inositol

Looking for a supplement to help regulate your hormones? Rael’s Hormone Balance for Women powder supplement might be a solid pick. It can be easily dissolved in water or another drink of your choice, and its main ingredients, Myo-Inositol and D-Chiro Inositol, work together to support the body’s natural hormone balance. (Specifically, Myo-Inositol promotes healthy ovarian function, while D-Chiro Inositol supports metabolic health.)

If you’re going through menopause, fluctuations in hormone levels can cause changes in your body and uncomfortable symptoms like hot flashes, night sweats, and mood shifts. This supplement is doctor-recommended for maintaining hormone equilibrium and may help address menopausal symptoms and estrogen dominance, per the Rael website. Whether you’re going through menopause or not, always consult your doctor about options that are safe for you before trying something new.

Raw Probiotics for Women

Keeping your gut healthy as you age is critical. With that in mind, this raw probiotics supplement from Dr. Formulated might help. When you take the suggested serving size of two capsules, you’ll be supplementing your body with 250 milligrams of a 100 billion CFU probiotic complex made with a combination of three probiotic types, 10 types of digestive enzymes, and seven organic fruits and vegetables. In addition to aiding your digestive health, this supplement can boost the urinary tract and nutrient absorption, and is free of soy, milk, egg, wheat, peanuts, and shellfish for folks with dietary restrictions.

Multivitamin For Her 50+

This is a solid supplement that won’t break the bank (it’s only $12 for 90 tablets). “It offers a comprehensive blend of 22 essential nutrients specifically tailored to support bone health, immune function, and energy metabolism in women over 50,” says Dineen. “Additionally, it’s convenient with just one pill per day and is third-party certified [by the USP] for quality and purity.” When it comes to its contents, this supplement contains vitamin A, vitamin C, and vitamin D3, among many others.

This supplement can be easily taken with a meal or a glass of water. Just make sure the tablets are stored in their container (that is tightly sealed) in a cool and dry environment in between uses.

Lutein & Zeaxanthin Gummies

Dry eyes tend to be more common in women over 50, per Mayo Clinic. If you want a supplement that will keep your eyes happy and healthy, these gummies from Nature Made might be a good option for you, says Jerry Tsong, MD, an ophthalmologist at Greenwich Ophthalmology.

“For women 50 and up, I would start with a general multivitamin with Lutein,” he says. Lutein and Zeaxanthin are called carotenoids and are found in high concentrations in the part of the eye called the macula. “They are thought to have an important role in protecting the eyes from sun damage, and some studies suggest that they have a role in reducing the risk of developing macular degeneration,” Dr. Tsong adds.

If you’re sitting at a computer all day, this supplement may help protect your retina from blue light. Take two of the mango-flavored supplements per day to reap the benefits.

Magnesium Glycinate

This supplement relies on the power of magnesium glycinate to support sleep, which is often impacted around the time of menopause. “Pure Encapsulation Magnesium Glycinate provides a highly absorbable form of magnesium that promotes relaxation and reduces anxiety, essential for improving sleep quality,” Dineen says. Plus, it’s gentle on the stomach, which may help reduce potential GI discomfort that can come with other forms of magnesium, she adds.

Apart from helping you get better sleep, magnesium has been shown to help with constipation, weight loss, and taking a daily supplement may even reduce your risk of dementia. This bottle includes 90 vegetarian capsules with 120 milligrams of magnesium each and no artificial colors, preservatives, or flavors, and many reviewers claim it has helped them sleep better.

Every Woman’s Multivitamin 55+

Although it’s certainly not the case for everyone, you may notice reduced energy and fatigue the in your 50s and beyond. If you’re looking for a supplement that will give you a boost of energy, look no further than this multivitamin option. It is uniquely designed to support women’s needs after 50, including heart health, maintaining healthy blood pressure, metabolism, and immunity. Although this supplement contains an array of nutrients, Vitamins A, C, D3, K, and E are at the forefront.

These are made with organic vegetables and herbs, are gentle on the stomach, and are vegetarian and gluten free for folks with allergies or sensitivities. The brand recommends taking one tablet a day (doesn’t matter what time) and claims it is gentle on the stomach, which is a major plus.

Vitamin D3 Mini Softgels

If you’re a woman over 50, vitamin D is essential. It supports your immune system and can even help you maintain a healthy skin barrier and stimulate hair growth, says Kunal Malik, MD, a dermatologist at Spring Street Dermatology. Additionally, women over 50 are at higher risk for osteoporosis and bone density loss, and vitamin D can help mitigate this risk, he says.

With this in mind, he recommends the vitamin D3 softgel capsules from NatureWise. Each capsule contains 5000 IUs of vitamin D3 without artificial additives. And, you won’t have to worry about constantly running to the store or heading back to Amazon to buy more—each bottle comes with 360 capsules that’ll last you about a year.

Meet the experts

• Markyia Nichols, MD, is a physician and chief medical officer at Ciba Health.

• Jasmin Dieb, RDN, is a dietitian based in Boston, MA.

• Leah Tsui, RDN, is a registered dietitian nutritionist at Ciba Health and owner of Limitless Nutrition.

• Mariana Dineen, RD, CDN, is a registered dietitian and founder of Elemento Health.

• Jerry Tsong, MD is an ophthalmologist at Greenwich Ophthalmology.

• Kunal Malik, MD, is a board-certified dermatologist at Spring Street Dermatology.

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