Supplements a nutritionist says you should take in your 40s

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As women, our bodies undergo numerous changes as we progress through different stages of life. And as we enter our 40s, it becomes increasingly important to provide our bodies with the right nutrients and support to maintain optimal health and vitality. While a balanced diet is crucial, certain supplements can bridge the nutritional gaps and empower us to navigate this transformative phase with grace.

Omega-3 fatty acids

Omega-3 fatty acids, particularly EPA and DHA, are vital for maintaining cardiovascular health, reducing inflammation, and supporting brain function. In your 40s, incorporating an omega-3 supplement derived from fish oil or algae can provide immense benefits. These healthy fats have been linked to improved cognitive function, enhanced mood stability, and reduced risk of heart disease. Look for high-quality supplements with a minimum of 1,000 mg of combined EPA and DHA.

Calcium and Vitamin D

As women age, the risk of osteoporosis increases, making calcium and vitamin D essential nutrients to support bone health. Calcium helps maintain bone density, while vitamin D aids in its absorption. Ensure you're meeting the daily recommended intake of calcium (1,200 mg) and vitamin D (1,000-2,000 IU) through a combination of supplements and dietary sources like dairy products, leafy greens, and fortified foods.


The gut microbiome plays a crucial role in our overall well-being, influencing digestion, immunity, and even mental health. In your 40s, hormonal changes can impact the delicate balance of gut bacteria. Supplementing with probiotics can help promote a healthy gut environment by restoring beneficial bacteria. Look for a probiotic with a diverse range of strains, including Lactobacillus and Bifidobacterium, to support digestive health and strengthen your immune system.


Collagen, the most abundant protein in our bodies, provides structural support to our skin, joints, and bones. Unfortunately, collagen production naturally declines with age, leading to sagging skin, joint stiffness, and brittle nails. Supplementing with collagen peptides can help combat these effects by replenishing the body's collagen levels. Look for hydrolysed collagen supplements that are easily absorbed and aim for a dosage of around 5,000 mg per day.


Magnesium is an essential mineral that participates in over 300 biochemical reactions in the body. It plays a crucial role in muscle function, nerve transmission, and energy production. Additionally, magnesium has been linked to reduced symptoms of PMS, improved sleep quality, and better stress management. In your 40s, consider adding a magnesium supplement with a daily dosage of 300-400 mg to support overall health and well-being.

Entering your 40s is an exciting chapter in life, and taking proactive steps to prioritise your health is of utmost importance. While supplements can never replace a well-rounded diet and healthy lifestyle, they can provide valuable support to bridge nutritional gaps and enhance your well-being. Remember to consult with a nutritionist or healthcare professional before introducing any new supplements into your routine, as individual needs may vary. Embrace this transformative phase with confidence, armed with the right nutrients to get the most out of life!



Written by Harriet Lidgard 

Nutritionist (BSc) & Health Coach



**At Free Soul, your well-being is our priority, and although we pride ourselves on our expertise in women's health and wellbeing, it is important to acknowledge the individuality of each person. Features published by Free Soul are not intended to treat, diagnose, cure or prevent any disease, or replace the advice of your GP. We always recommend consulting with a healthcare provider if you encounter any health concerns, and we’ll always be here to support you so you’re never alone on your journey.