5 Must-Have Supplements Every Woman Over 40 Should Know About (and the Ones to Avoid)

The Truth About Supplements for Women Over 40: The Vital Five You Actually Need

Let’s be honest the supplement aisle is overwhelming. Rows of shiny bottles screaming energy, fat loss, detox, glow-up! It’s enough to make anyone want to run for the wine aisle instead.

So I brought in someone who’s been around supplements literally his whole life, Jared St. Clair, herbalist, supplement expert, and host of Vitality Radio.

He’s the guy who can spot a scam from a mile away and knows what actually works for your body.
And together, we broke it down to the essentials — what Jared calls The Vital Five.

Magnesium — The Calm-Down Mineral

If your sleep is garbage, your stress is high, or your muscles feel tight all the time, you probably need magnesium. Jared says most people are deficient, and honestly, it shows, from restless nights to mood swings to feeling “on edge” for no reason.

Magnesium helps with:

Relaxing muscles (and your mind)
Supporting energy production
Keeping digestion moving
Improving sleep quality

Pro tip: Look for magnesium glycinate or malate, not the cheap oxide form that just sends you sprinting to the bathroom.

A Quality Multivitamin — Not the Grocery Store Junk

Centrum? Flintstones? Yeah, no. Jared didn’t mince words: most commercial multis are underdosed, use synthetic ingredients, and barely absorb. You want one that contains methylated B vitamins, bioavailable minerals, and is third-party tested for purity.

Think of it as your nutritional safety net covering what your diet might miss on busy days (aka, every day).

Omega-3s — The Anti-Inflammation Hero

Fish oil isn’t just for heart health — it’s for brain, mood, and hormone support too.
But quality matters. If your fish oil smells like a fishing boat or gives you fishy burps… toss it. It’s rancid.

A high-quality omega-3 helps reduce inflammation, supports your joints, balances hormones, and even improves focus. And if you’re not into fish oil, look for algae-based omega-3s instead. Same benefits, no aftertaste.

Probiotics — Gut Health Is Everything

Your gut isn’t just about digestion — it affects your hormones, immune system, mood, and even your energy. Jared recommends spore-based probiotics (like Bacillus coagulans or Bacillus subtilis). They actually survive your stomach acid and make it to your gut — unlike many cheap ones that die before they even get there.

The goal isn’t to take probiotics forever; it’s to rebuild balance so your gut can do its job.

Digestive Enzymes — The Unsung Hero

This one doesn’t get enough love, and it’s one of Jared’s personal favorites.

He explains it like this: “Digestive enzymes take your food apart and break it into the nutrient pieces your body recognizes and can actually use.”

Your digestive system, teeth, stomach acid, bile, and enzymes, all work together to break food down.
But as we age, enzyme production drops.

That’s why so many people over 30 start to notice bloating, gassiness, indigestion, or fatigue after eating.

Jared’s advice: “Start with one good-quality enzyme capsule at each meal. Within a week, 95% of people will feel better — more energy, less bloating, and better digestion.”

Because it’s not just what you eat. It’s what your body can absorb.

Bonus Round

A few honorable mentions made the list too:

Vitamin D3 — If you live somewhere that isn’t sunny year-round, this one’s key for immune and bone health.
Collagen or Bone Broth Protein — Helps support joints, skin, and gut health.
Adaptogens (like Ashwagandha) — Great if you’re chronically stressed and feel like your cortisol is running the show. Another great product option

The Bottom Line

You don’t need a cabinet full of bottles or a PhD in label reading to feel better.
Start with The Vital Five, focus on quality over quantity, and give your body what it actually needs — not what TikTok is selling.

Because when your digestion works, your stress drops, and your energy returns…
that’s when you stop surviving and start feeling vital again.

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