3 Supplements for Women Over 45

Do you take supplements?

Do you need to take them?

Which ones should you take?

There are three main supplements that you may want to consider taking, especially if you’re over 45.

The three to consider are listed in this blog post because most people are not eating enough foods that contain these three critical nutrients.

It’s my belief that it’s better to get your nutrients from food first.  Sometimes though supplements are necessary.

There are some all-too-common nutrients of which we simply do not get enough.  And they’re absolutely critical to optimal health and wellness.  Especially as we age.

Of the supplements that are available on the market, three that can have the best effect for us are as follows:.

Supplement #1: Vitamin D

If you live in North America chances are you are low in vitamin D.  It’s the “sunshine vitamin,” and we aren’t able to hang out in shorts every day of the year.  Even if we did we’d wisely use a bit of sun protection, too.

Vitamin D is very important for everyone — especially women over 45.  Want to know why?

It helps to protect our bones!

Vitamin D helps our body absorb and keep the calcium we get from our food and drinks.  And we all know that one of the main things our bones are made of is calcium.

Want to know something funny about vitamin D (but it’s true, I swear)?

People who get enough vitamin D tend to fall less frequently — especially as we get older.


Vitamin D can help your bones stay strong and help you fall less.  Win-win!

Supplement #2:  Magnesium

Magnesium is an essential mineral needed for over 300 reactions in your body.

Yes, 300!

As with vitamin D, it’s very common for us to not get enough — not even the 320 mg per day that’s recommended.

Low levels of magnesium have been linked to high blood pressure, diabetes, low bone density, and migraines.

Magnesium is found in so many healthy whole foods like beans, nuts, seeds and green leafy vegetables.  In fact, the magnesium element is central to a plant’s chlorophyll – it’s actually what causes green plants to be green!

And most of us don’t get enough green plants into our bodies on a regular basis.

Magnesium is a very common supplement and is often added to multivitamins.

Supplement #3:  Omega-3s

We’ve all heard that we need to get more omega-3 essential fatty acids, right?  They’re good for our hearts, brains, and help to reduce inflammation.

These are all good things when it comes to our health and wellness.

But not all of us are ready, willing, and able to eat fish three times per week.

While fish oil supplements contain the “brain healthy” fats called EPA and DHA, those two are not technically the “essential” fats.  The plant omega-3 known as ALA is essential and that is because our bodies can convert ALA into EPA and DHA when necessary.

Omega-3 supplements can be found, for example, in forms of flax oil, algae oil, fish oil, or even fish liver oil.

Please keep this tip in mind:  Fish liver oil (e.g., cod liver oil) also contains vitamin D so check your labels and add the amounts together to know how much vitamin D you’re actually getting.


Three supplements to consider taking if you’re 45 or older are:  vitamin D, magnesium, and omega-3s.

Always read the supplement labels to see if there are warnings that would make them inappropriate for you.  And, of course if you have any medical conditions or take medications or other supplements, it’s always a good idea to speak with your doctor before starting anything new.

If you’re taking supplements now, I’d love to know which ones and if the three listed above are ones you’ve included.  You can let me know by filling out the comment section below.

Categories: Blog and Nutrition.

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