The Best (& Worst) Supplements for Women Over 40

If you’re over 40 and feel like your metabolism is slowing down, your energy is dipping, and your hormones are all over the place, you’re not alone! As we age, our nutrient needs shift, and the supplements that actually help might not be what you think. On top of that, there are plenty of overhyped supplements that don’t live up to their promises.

In this post, I’m breaking down the must-have supplements for women over 40—and the ones that are just a waste of money. But if you want the full breakdown with all the details, be sure to watch my latest YouTube video at the end!

🔥 The Top Supplements Women 40+ Actually Need

✔ Magnesium – If you’re struggling with stress, poor sleep, or muscle tightness, you might be low on magnesium. This essential mineral supports hormone balance, nervous system function, and even metabolism. (Hint: Not all magnesium is created equal—some work better than others!)

✔ Omega-3s – Great for brain health, hormones, and inflammation, omega-3s help keep joints happy and support heart health. If you’re not eating fatty fish a few times a week, you might be missing out.

✔ Vitamin D + K2 – These two work together to support bone health, immune function, and hormone balance. If you’ve been feeling sluggish or getting sick often, this could be a key missing piece.

✔ Collagen + Protein – If your hair is thinning, skin isn’t as firm, or joints feel stiff, collagen can help. And after 40, getting enough protein is crucial for keeping muscle (aka your metabolism booster!).

✔ Probiotics – Gut health affects everything from digestion to hormones to metabolism. The right probiotic strains can help with bloating, cravings, and even weight management. (But not all probiotics are worth it—watch the video to learn what to look for!)

🚫 Supplements That Aren’t Worth Your Money

❌ Fat Burners & Detox Teas – These are mostly just caffeine-filled gimmicks that do nothing for real fat loss. (Your metabolism and hormones control that!)

❌ Most Multivitamins – While not entirely useless, many multis are poorly absorbed or underdosed. It’s usually better to target specific deficiencies instead of relying on one pill to do it all.

❌ Excessive BCAA Powders – If you’re already eating enough protein, you’re getting plenty of BCAAs. Most women don’t need an extra scoop in their shaker bottle.

❌ Biotin for Hair Growth – Most hair loss isn’t due to a biotin deficiency. Instead, it’s usually related to hormones, stress, or missing key nutrients like zinc and iron.

So, What Should You Take?

The right supplements can make a huge difference when it comes to energy, metabolism, and hormones after 40. But remember—there’s no magic pill. The best approach is to support your body with proper nutrition, movement, and stress management first.

Want the full breakdown? I go into way more detail on the best and worst supplements in my latest 🎥 YouTube video.

And if you’re ready to take control of your hormones, weight, and energy levels, my private membership community is the place to be. Inside, I help women 40+ lose stubborn weight, balance their hormones, and feel their best—without crazy diets or endless guessing.

👉 Join here: https://drreneewellenstein.thrivecart.com/mood-mindset-and-metabolism-for-women/

What’s one supplement you swear by? Drop a comment below and let’s chat!