If you’re a woman in your 40s and you’ve ever opened your supplement cupboard and thought,
“Do I really need all of this?” — I absolutely hear you.
This is one of the most common questions I get asked.
So in this post, I want to cover:
- What supplements are generally recommended for women over 40
- What I see as the basic non-negotiables
- And what I personally take and why
This isn’t about taking more supplements.
It’s about taking the right ones to support your energy, hormones, recovery, and long-term health.
Why Our Supplement Needs Change After 40
As we move into midlife and beyond our 40s, our bodies start to change — largely driven by hormonal shifts.
Hormones like oestrogen become less predictable, muscle mass naturally declines if we don’t actively support it, and things like bone density, recovery, sleep quality, and inflammation become much bigger priorities.
On top of that, we can become less efficient at absorbing nutrients from food alone.
All of this helps explain why supplementation can become more relevant in midlife, but I want to be very clear:
I will always come from a food-first approach.
Supplements are not a replacement for good nutrition. They’re a backup plan, nutritional insurance, especially when life is busy, stress is higher, or you’re training and want to recover well.
The 3 Foundational Supplements for Women Over 40
Research consistently shows that many people are deficient in certain nutrients. These three are well-researched, widely recommended, and form the base of a sensible supplementation routine for most midlife women.
1. Omega-3 Fatty Acids
Omega-3s support:
- Heart health
- Brain function
- Joint health
- Inflammation control
They can also support insulin balance and help ensure we’re getting enough quality fats.
From a food perspective, oily fish is the best source — but unless you’re eating it very regularly, supplementation can help.
Quality matters here. Higher-quality supplements tend to be better absorbed and closer to real-food sources, rather than overly synthetic options.
This is especially important if you train, experience joint stiffness, or manage inflammation.
What I use:
👉 Nordic Naturals Omega-3
2. Magnesium
Magnesium plays an essential role in:
- Muscle relaxation and recovery
- Stress regulation
- Nervous system support
- Sleep quality
Many people are chronically low in magnesium due to modern farming practices, higher stress levels, caffeine intake, intense training, and poor sleep — all of which deplete magnesium stores.
Personally, I notice a huge difference in my sleep when I take magnesium consistently. I sleep more deeply and wake up feeling far more rested.
One small side note: when you first start taking magnesium, you might experience very vivid dreams. This usually settles as your body adapts.
What I use:
👉 Happy Mammoth Magnesium Breakthrough
https://mdsh.io/happyemma
Use code HAPPYEMMA for 15% off
👉 BetterYou Magnesium Spray
https://betteryou.com/emmacolseynicholls
3. Vitamin D
Vitamin D supports:
- Bone health
- Immune function
- Mood
- Muscle strength
If you live somewhere with limited sunlight or spend a lot of time indoors, deficiency is extremely common. Here in France, vitamin D is often prescribed over the winter months because it’s so important.
Testing is always the gold standard, but baseline supplementation is very common in midlife.
What I use:
👉 BetterYou Vitamin D
https://betteryou.com/emmacolseynicholls
Bonus Supplements That Become More Relevant After 40
Beyond the foundations, there are two supplements I’ve started using more regularly as I’ve moved further into midlife — especially alongside strength training.
Collagen
Collagen can support:
- Joint health
- Tendons and ligaments
- Skin elasticity
- Hair and connective tissue
Natural collagen production declines with age, and if you strength train or do impact exercise, supporting connective tissue becomes increasingly important.
From the research I’ve looked at, bovine collagen (from beef sources) appears to be the most effective. Bone broth is also a good food-based option.
Personally, I use collagen as a supplement and add it to my morning smoothie for simplicity.
Creatine (Yes, for Women)
Creatine is one of the most researched supplements available — and it’s not just for bodybuilders.
For women over 40, creatine can support:
- Strength and power
- Muscle retention
- Training recovery
- Cognitive function and mental clarity
I’ve personally noticed clearer thinking and better recovery when I’m consistent with creatine. And no — it won’t make you bulky. It simply helps you hold onto the muscle you already have.
If you’d like a deeper dive into creatine, let me know — it’s something I plan to cover more.
How I Simplify My Supplement Routine
I know that list can start to feel like a lot.
That’s why I focus on simplifying.
Happy Mammoth – Hormone & Gut Support
One supplement I layer on top of the basics is Happy Mammoth Hormone Harmony.
I’ve used their products for a long time and have spoken about them in depth before. I noticed real benefits when I first started experiencing stronger hormonal changes — including fewer headaches, better sleep, improved hunger control, and more balance overall.
As someone with PCOS, managing insulin and appetite has always been a challenge, and while these aren’t “magic weight loss supplements,” they’ve made it much easier for me to maintain my weight.
What I use:
👉 Happy Mammoth
https://mdsh.io/happyemma
Use code HAPPYEMMA for 15% off
Lean Greens – All-in-One Simplicity
Another recent addition is Lean Greens — something I’ve actually used for many years with clients.
It’s a freeze-dried greens powder that acts as nutritional backup, helping ensure you’re getting essential vitamins and minerals.
What I love about the updated formula is that it now also includes:
- Bovine collagen
- Creatine
So instead of juggling multiple tubs, it’s one scoop, one habit.
I add it to my morning smoothie alongside vegetables, low-glycaemic fruit, and protein. It makes consistency so much easier.
What I use:
👉 Lean Greens
https://leangreens.com/ecn
Do You Really Need All of This?
No — not everyone needs every supplement.
I always recommend:
- Start with food
- Optimise the three foundations
- Layer supplements based on your goals
If sleep is the priority, magnesium is key.
If training and performance matter, protein and creatine become more relevant.
Protein is another daily staple for me — mainly to help hit my protein targets and support muscle mass, which is essential for metabolism as we age. Aim for 30–40g of protein per meal from food where possible.
Reassess your supplements regularly. They should support your life — not complicate it.
Final Thoughts
It’s very easy to get caught up in supplements while ignoring the basics.
Focus first on:
- Whole foods
- Enough protein
- Plenty of vegetables
- Consistency
If you want a simple place to start with nutrition before supplements, check out my 5-Day Kickstart Challenge, which covers the foundations in an easy, realistic way.
If you’d like to see more reviews, midlife experiments, and honest opinions on what’s worth your money — let me know in the comments.
Thanks so much for being here 💛
⚠️ Disclaimer
I am a qualified fitness coach, not a doctor or registered nutritionist. This content is for educational purposes only and is not medical advice. Always consult a qualified healthcare professional before starting any supplement, especially if you are on medication.
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