I’m 48, and if you’re wondering which supplements I take daily that are actually worth your time and money, then listen up. I’ve got four powerhouse picks that can help you feel stronger, sharper, and more energized every single day.
Is There a Problem Worth Fixing?
You’re barely 40, but you feel different. No, you’re not crazy or sensitive or overreacting. A new study found that over half of women between the ages of 30 and 35 experience moderate to severe perimenopausal symptoms.
We’re talking issues like depression, irritability, anxiety, sexual dysfunction, vaginal dryness, urinary incontinence.
As we near menopause and move into our mid-forties, our symptoms start to include things like hot flashes, brain fog, mood changes, and sleep disturbances.
You do not have to live under the weight of these symptoms. There are steps you can start taking this week to massively relieve these daily, exhausting problems women face. In addition to considering hormone replacement therapy, add my 4 favorite supplements for women over 40 that specifically target the issues listed above.
Creatine
What Is It?
Creatine is a compound found naturally in our cells throughout our bodies, mostly in our muscles and brains. It’s critical for maintaining normal energy levels. Our bodies both produce creatine and obtain it through the food we eat.
Why Women Over 40 Should Take It
When most women hear “creatine,” they think of bodybuilders. But the truth is, creatine is one of the safest, most well-studied supplements on the planet, with over 64,000 studies backing its benefits. And women over 40 may benefit the most. Yet, over 70% of US women consume less creatine than the recommended daily intake, missing out on these major benefits:
Women naturally have lower baseline creatine levels in the brain, and as estrogen declines, so do our reserves. Supplementing with creatine supports mental clarity, focus, and cognitive resilience. It also helps buffer stress, sleep issues, and mood changes that often arise in perimenopause and menopause. In fact, research shows creatine may enhance the effectiveness of antidepressants, giving the brain more energy to regulate mood and reduce anxiety!
But the benefits go far beyond the brain. Creatine helps build and preserve lean muscle, critical for preventing frailty, fractures, and dementia risk as we age. Combined with resistance training, it improves bone density, strengthens joints, and boosts metabolic health by supporting mitochondrial energy production and glucose regulation. Creatine even plays a role in hormonal balance, freeing up methylation pathways needed for detoxification and neurotransmitter production.
Finally, creatine supports gut health by fueling intestinal cells and maintaining gut lining integrity, a key factor in whole-body health. Safe, affordable, and effective. Creatine is the closest thing to a cure-all for women over 40.
What’s Your Dose?
For easiest absorption, stick with creatine monohydrate. I like to take 3-5 grams about an hour before a workout.
Want to learn more? Here’s my guide on creatine for women.
Omega 3
What Is It?
Omega-3 fatty acids (EPA and DHA) are essential fats that your body cannot make on its own. They’re found in fatty fish like salmon, sardines, and mackerel, as well as in algae oil for plant-based eaters.
Why Women Over 40 Should Take It:
Omega-3s are powerful anti-inflammatories, which makes them vital for women over the age of 40. Chronic, low-grade inflammation is at the root of many age-related issues (including joint pain, heart disease, autoimmune conditions, and even cognitive decline). Supplementing with Omega-3 directly reduces inflammatory markers, helping protect your heart, brain, and joints.
Omega-3s also play a key role in mood regulation, with stacks of evidence linking omega-3s to reduced risk of depression and anxiety. Many women notice more emotional stability and fewer mood swings when taking them consistently.
And then there are the metabolic benefits. Omega-3s improve insulin sensitivity, support healthy triglyceride levels, and may make weight management easier. On top of that, they keep skin supple and eyes sharp—two things women often notice declining after 40.
What’s Your Dose?
Aim for 1,000-2,000 mg of combined EPA+DHA daily. A high-quality fish oil or algae oil supplement is your best bet.
Learn more about Omega-3s here.
Magnesium
What Is It?
Magnesium is a mineral involved in over 300 enzymatic reactions in your body. It regulates nerve and muscle function, supports energy production, and plays a critical role in hormone balance and sleep quality.
Why Women Over 40 Should Take It
Magnesium is nicknamed the “relaxation mineral” for a reason. It calms the nervous system, supports deep, restorative sleep, and helps regulate cortisol (your main stress hormone). For women struggling with anxiety, irritability, or insomnia in perimenopause, magnesium is a game-changer.
It also supports muscle recovery and energy production, which means better workouts and less soreness. And this matters because preserving muscle mass is key to avoiding frailty and bone loss as we age.
Magnesium is also critical for hormone regulation. It supports estrogen detoxification, helps with PMS symptoms, and reduces the severity of hot flashes and night sweats. Many women are deficient, largely because stress and caffeine deplete our stores.
What’s Your Dose?
Take 200-400 mg per day, ideally in the evening to promote relaxation. You can find high-quality magnesium supplements in liquid form or pill form.
Curious about magnesium? Read more about the benefits of this mineral.
Vitamin D + K2
What Is It?
Vitamin D is a fat-soluble vitamin essential for bone, immune, and hormonal health. Vitamin K2 works alongside it, ensuring calcium is directed into bones where it belongs, rather than into arteries where it can cause damage.
Why Women Over 40 Should Take It
After 40, declining estrogen accelerates bone loss, raising the risk of osteoporosis. Vitamin D enhances calcium absorption, while K2 makes sure that calcium actually strengthens your bones instead of clogging your arteries. The two are a power pair for skeletal health and cardiovascular protection.
Vitamin D also supports immune resilience, mood stability, and even weight management by influencing insulin sensitivity. Low vitamin D levels are linked to depression, fatigue, and more frequent illness—all issues that commonly worsen in midlife.
K2 has its own benefits. It supports dental health, may reduce your risk of arterial calcification, and enhances mitochondrial function. Together, they form a safety net for your bones, heart, and overall vitality.
What’s Your Dose?
Most women benefit from 2,000-5,000 IU of vitamin D3 daily, paired with 100-200 mcg of vitamin K2 (MK-7 form). Always check your vitamin D levels with a simple blood test to personalize your dose.
Are These the Magic Pills?
You don’t have to cope with brain fog, mood swings, and low energy after 40. The right strategies (strength training, nourishing foods, stress management, and key supplements) will help you feel vibrant again.
Creatine, Omega-3s, Magnesium, and Vitamin D + K2 are proven to support your brain, hormones, bones, lean muscles, and energy. But supplements alone aren’t enough. A healthy lifestyle should be the meat and potatoes of your health and weight loss plan.
Need some guidance? The 7-week LEAN Program (Living Energized and Nourished) will give you a step-by-step plan to reduce inflammation, balance hormones, stabilize blood sugar, lose body fat, and regain energy. Join us today, and finally get answers!
*Some of the links on this page are affiliate links, which means I may earn a commission if you make a purchase through them—at no extra cost to you. I don’t recommend products because I get a commission, I choose them because I believe in and use them.
