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The Best Supplements for Women Over 50 (2023)

Trust me when I say that I have done my due diligence regarding vitamins and supplements.

In addition, I continually keep my eyes and ears open to the latest and the greatest supplements for mature women over 50.

We need to do everything in our power to be healthy and strong as we get older.

So, I take what I believe are the best supplements for women over 50 to help me live a long and vital life!

The best supplements for women over 50

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What are the best supplements for women over 50?

Before I jump into sharing all about the supplements that I take and what I believe to be the best supplements for women over 50, I am not a doctor, and I do not pretend to be a doctor on the interwebs.

The following information is based on my extensive research and my personal life experience. So there, I’ve said it.

Now that we’ve got that out of the way let’s go!

The best supplements for women over 50+ (what I take)

Hormones (BHRT) for women over 50+

If you are over 40 and don’t know about hormone replacement therapy, it’s high time you educate yourself.

I honestly cannot say enough about Bioidentical hormone replacement therapy (BHRT) and how it has improved the quality of my life. I receive BHRT everything three to four months as needed.

I have tried other methods of hormone replacement therapy and have found pelleting it to be the best way to replace and balance my hormones.

You can read more about BHRT Pelleting here.

BHRT Pelleting (Prescribed by my doctor)

BHRT stands for bioidentical hormone replacement therapy (BHRT). Pelleting has been a game-changer for me! Every 3-4 months, I receive both estrogen and testosterone.

These hormones alleviate my menopause symptoms and help with my thyroid issues. Keeping hormones in balance is a vital piece to the aging gracefully puzzle!

Related article: Bioidentical hormone pelleting

-Progesterone (Prescribed by my doctor)

Oral Progesterone works along the BHRT pelleting (estrogen and testosterone) to improve overall health and help with those dreaded menopause symptoms! In addition, progesterone keeps all those pesky hormonal side effects at bay and helps me with my sleep!

-DIM (Available over the counter)

Diindolylmethane, or DIM, has been shown to promote a healthy menopausal transition.

In addition, DIM supports estrogen metabolism in postmenopausal women.

DIM helps metabolize estrogen, which keeps me from being estrogen dominant.

Becoming estrogen dominant is dangerous and can cause cancer!

I recommend asking your healthcare practitioner about taking DIM whether you receive hormone replacement therapy or for example, I take 200mg every evening.



The Best Supplements for Women Over 50+

My favorite multivitamin

It’s good to take a multivitamin that covers all the bases.

I’ve been taking a multivitamin since I was a little kid. Remember those Flinstone Vitamins? Wow! That was a long, long time ago. But, of course, things have changed just a tad since then.

What worked in your 20s, 30s, and even in your 40’s-May not cut the mustard once you hit 50 and beyond. Our bodies change, and so do our needs.

Vitamin Code 50 and wiser is by far my favorite multivitamin.

I love Vitamin Code 50 and Wiser! I think it’s the best multivitamin for women over 50. Vitamin Code 50 is jam-packed with all vitamins and minerals needed to meet the unique needs of women over 50, which makes it perfect for me.

purchase on amazon >
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Related article: The best multivitamins for older women (over 40)

Vitamin D -ADK Supplement

Vitamin D helps with calcium absorption, and immune function, and protects bone, muscle, and heart health! It is also proven to be a potent inhibitor of cancer cell growth!

It’s prevalent to be deficient in Vitamin D! Since I added vitamin D to my daily regimen, I know that my joints feel better, and I’m not as tired!

Take D with vitamin A & K as it helps with absorption.

This A D K formula is easy to take with just 1 capsule a day and offers a great value with 6 month’s supply.

purchase on amazon >
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Benefits of vitamin D in Women over 50

  • Cancer: There have been over a thousand studies showing an association between vitamin D and the prevention of nearly 30 types of cancer!
  • Helps with depression: Vitamin D has been shown to have a positive effect on low mood and cognitive performance.
  • Diabetes: Adequate levels of vitamin D seem to have a strong association with your body’s ability to use insulin
  • Cardiovascular disease: Vitamin D plays a role in the prevention of heart disease
  • Osteoporosis: Combining calcium and vitamin D is the frontline prevention and treatment for maintaining bone strength.


Magnesium for women over 50

I suffered from migraine headaches along with insomnia for years and years!

About 12 years ago or so, a good friend (thanks, Tina!) mentioned that maybe I should try magnesium.

She said that she heard a lack of magnesium can cause migraines. So I went home and did a little research, and guess what?! She was right!

I started taking magnesium that day, and it wasn’t long before I saw a considerable improvement course; I also decided it was time to get a new doctor, which I did!

I take Magnesium every single night without fail. When I want to get extra magnesium into my system, I use the magnesium spray on the bottom of my feet and put socks on at night.

purchase on amazon >
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The benefits of magnesium citrate

  • Relieving constipation, gas, and bloating
  • Helps muscle and nerve functions
  • Support energy levels/prevent fatigue
  • Supporting bone and dental health
  • It can help maintain normal blood pressure, heartbeat rhythms + blood glucose levels
  • Supports a healthy immune system
  • Has been thought to help balance mood
  • Aids in a good night’s sleep
  • Helps with menopause issues


Omega-3 fatty acids come with a long list of potential health benefits.

Omega-3 fatty acids are essential because they play a vital role in nearly every aspect of our health.

Omega-3 fatty acid’s benefits range from decreased inflammation to improved brain health, lower triglyceride levels, better sleep, etc.

Count me in!

purchase on amazon >
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The benefits of Omega-3 for Women:

Decreases Inflammation

Decreasing inflammation in the body can treat conditions like rheumatoid arthritis, ulcerative colitis, and chronic conditions such as heart disease, diabetes, and cancer.

Can Boost Mood

Several studies have found that omega-three fatty acids can significantly benefit mood and mental health.

Studies show that supplementing with omega-3 fatty acids can help with depression and decrease anxiety symptoms.

Preserves Brain Function

An omega-3 fatty acids supplement is often recommended for older adults, thanks to its beneficial effects on aging and inflammation. Bottom line: Omega-3 may help slow down dementia!

Promotes Heart Health

Studies show that omega-3 fatty acids can help reduce several risk factors for heart disease to help optimize heart health. For example, it can reduce inflammation, decrease triglycerides, and increase good cholesterol levels in the blood.

Healthy Bones and Joints

As I have gotten older, I have experienced increased joint pain. Luckily, studies show that taking omega-3 fatty acids can help keep your bones and joints more vital, supporting healthy aging. YES!

Can improve sleep quality

Another adjustment I made in my quest for a better night’s sleep was to up my omega -3 intake. Adding magnesium along with omega-3 and melatonin has improved my sleep quality dramatically!

The Best Probiotic for Women Over 50+

Garden of life probiotics for women

I had gut issues for years until I started taking a good probiotic. After trying several different brands of probiotics- this is the one for me!

I’ve been taking this probiotic for over three years now, and I love it! My husband takes the same brand for men. We have it auto-shipped to the house every month.

purchase on amazon >
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Melatonin for sleep

After struggling with getting good, quality sleep-I chatted with my doctor and did some digging about all things sleep.

During my most recent quest for better beauty sleep, I have started taking melatonin, which has helped!

As a result, my whoop scores have gone way up, I feel rested, and I’ve kicked that dreaded brain fog to the curb!

purchase on amazon >
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What is melatonin

Melatonin is a hormone produced by the pineal gland in your brain.

It’s primarily responsible for regulating your body’s circadian rhythm to manage natural sleep cycles.

Melatonin is often used as a sleep aid to combat issues like insomnia, but there are several benefits to taking melatonin.

The Benefits of Melatonin for Sleep:

  • Helps to aid in better sleep
  • It May help with seasonal depression
  • May increase levels of human growth hormone
  • Can promote eye health
  • Helps. with GERD


Melatonin dosage

There is varying information out there about the correct dosage of melatonin. I started with 5 mg, doubled down on the dosage, and took 10 mg every night about 30 minutes before bedtime.

Collagen Peptides for Women Over 50

I have been taking collagen for years! I first discovered Collagen and Collagen Peptides via one of my favorite health and nutrition gurus, Dr. Axe.

If you don’t follow Dr. Axe- Do! He provides a wealth of health and wellness information that has helped me. For example, he has several articles about collagen, the different types of collagen, and collagen peptides.

I genuinely believe that collagen is one of the best supplements for women over 50 and beyond!

purchase on amazon >
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The benefits of collagen + Collagen Peptides:

  • Improves skin and hair
  • Helps joints
  • Boosts Metabolism, Muscle, and Energy Output
  • Strengthens teeth and nails
  • Can reduce cellulite and stretch marks
  • Reduces leaky gut symptoms

All that said, I take collagen peptides instead of collagen because it’s easier on my stomach. I believe collagen has dramatically improved my joint health, skin, hair, and nails!

I stopped taking collagen peptides while on a trip to Italy last fall, and let me tell you!-I could tell the difference in just ten days!

Collagen peptides in coffee every morning

It’s easy to take collagen every day-I. Add two scoops of vital proteins collagen peptides to my coffee every morning. It’s part of my morning coffee routine, and I love it!

Related article: My morning coffee routine. It’s self-care in a cup!

Collagen Peptides by Livewell

I’ve been hearing a lot of buzz on social media and youtube about collagen peptides by Livewell.

Now, I have not tried them myself, but since I hear good things, I will try them in the coming days and be sure to circle back and let ya’ll know what I think.

CBD Supplements for Women

I am currently taking CBD (cannabidiol) at bedtime.

Word on the street is that CBD has many health benefits, and since I have had some new aches and pains and some minor anxiety, I thought, why not?

For me, the jury is still out. But, based on the research and the testimonials I’ve come across, I believe it’s worth a try.

I will be sure to circle back and update my findings on CBD in another article soon.

What is CBD?

CBD or cannabinoid is a natural substance found in cannabis, also known as marijuana.

Today, CBD is everywhere! You can find CBD oil in capsules, oil bases for vaporizers, tinctures, food items, and beauty products such as bath bombs or lotions.

Unlike its cousin THC, CBD is not intoxicating or psychoactive.

The Benefits of CBD

Many that support the use of CBD claim that CBD can treat a variety of health problems, including:

  • Anxiety
  • Chronic pain
  • Depression
  • Epilepsy
  • Insomnia
  • High blood pressure
  • Glaucoma
  • Muscle spasms
  • Parkinson’s disease
  • Poor appetite

Garden of life CBD

I’m taking Garden of life CBD gummies, and I like them. I am, however, thinking about looking into a supplement that contains melatonin and CBD in one dose.

If you have any experience with CBD- please let me know in the comments below.

Keep up with the latest + greatest

I take my health and the supplements I take very seriously. I am constantly researching and reevaluating what I take, the brand I take, and the dosage.

And am always on the lookout for the latest and greatest in vitamins and supplements.

As my supplement routine evolves, I will be sure to circle back and update this article.



The best Supplements for Women over 50+!

Let me know if you have any input on supplements for women over 50! (and any information on CBD as well…)

After all, knowledge is power. Thanks for taking the time to read this article. If you liked it, please consider sharing it with your tribe. Thanks!

Until next time, BE WELL!

XO, Christine

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  1. I appreciate this post. It highlights an area that we as women do not always focus on and that is ourselves. We are so busy caring for others since that is our nature and do not always look to care for who we are physically, emotionally, spiritually, mentally. Thank you!

  2. This is very interesting because it can be so confusing with so many different choices available. I still haven’t tried the collegen powder but I will now.

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