Just as certain skin-care products contain ingredients that are better suited for mature skin (hello, retinol), the best vitamins for women over 50 are formulated to support muscle mass, maintain bone density and energy levels, and address hormonal imbalances that occur in the body due to perimenopause, menopause, or postmenopause.
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According to board-certified ob-gyn Kerry-Anne Perkins, holistic lifestyle changes and vitamins (or supplements) offer benefits without significant risks and are often the first recommended conservative approach to menopause and hormone treatment. “Vitamins formulated for adults over 50 often differ from regular vitamins in several key ways to address the specific nutritional needs and health concerns of older people,” Dr. Perkins says.
Below, we’ve consulted experts to share the best vitamin for women over 50, what ingredients to look for, and eight of the best options on the market that can easily be added to your daily routine. It’s time to break open the pillbox!
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Best for Hormonal Imbalances: Rael’s Hormone Balance
- Why We Love It: Life doesn’t stop after 50, regardless of what they (teenagers) say. However, you are in a unique hormonal state. Dr. Perkins recommends this powder because it supports the body’s cellular processes and addresses hormonal imbalances—fluctuations that occur during menstrual cycles or menopause—that often manifest as acne, cravings, or even mood changes.
- Form: Powder
- Certifications: Made in a CGMP facility
- Serving Size: One scoop
- Number of Servings: 30 days
- More to Know: Vegan, cruelty-free, gluten-free, allergen-free, sugar-free
Best Vitamin D Supplement: Nature Made D3 Vitamin Gummies
- Why We Love It: Board-certified ob-gyn Adrienne Mandelberger recommends her patients supplements with 2,000 to 4,000 IU of vitamin D daily. “This is more than what has been traditionally recommended, but there is very little harm and some real potential benefits to that level of supplementation,” she explains. “I personally take these because they are a tasty treat in the morning and easy to take, which helps me stay on top of the habit.” We love a sweet treat, but if you’re managing your sugar intake, the brand also has zero-sugar gummy vitamins that are a great option as well.
- Form: Gummies
- Certifications: N/A
- Serving Size: Two gummies daily
- Number of Servings: 150 gummies/75-day supply
- More to Know: Gluten-free with no synthetic dyes, high-fructose corn syrup, or artificial sweeteners
Best for Cholesterol Support: Humann SuperBerine Berberine Supplement
- Why We Love It: Cardiologist Christopher Davis recommends taking a berberine supplement, particularly this one from Humann because the berberine used is clinically researched to be effective for healthy blood-sugar metabolism and cholesterol support. “For women over 50, berberine can offer several health benefits, including improved cardiometabolic health, blood-sugar management, weight management, GI health, and hormonal balance and anti-inflammatory and antioxidant effects,” he explains.
- Form: Capsules
- Certifications: GMP certified
- Serving Size: One capsule
- Number of Servings: 30 capsules
- More to Know: Non-GMO, gluten-free, vegan, caffeine-free
Best for Maintaining Lean Muscle Mass: BodyHealth PerfectAmino Powder
- Why We Love It: One of the most important prognostic markers as we age is the ability to maintain lean muscle mass. “Loss of muscle mass is known as sarcopenia, and adequate protein/amino-acid intake is critical to avoid this well-known aging phenomenon,” explains Dr. Davis. This mixed-berry-flavored powder can easily be added to water, smoothies, and more, making it a great pre- or post-workout option. Although you can also take it on days when you’ve done nothing but rot on the couch—we won’t tell.
- Form: Powder
- Certifications: Produced in CGMP Laboratories in the USA
- Serving Size: One scoop
- Number of Servings: 60 servings
- More to Know: Non-GMO, gluten-free, dairy-free, sugar-free, paleo, and keto-friendly, plant-based
Best B3 Supplement: Tru Niagen Nicotinamide Riboside NAD+ Supplement
- Why We Love It: Your NAD+ levels—a crucial coenzyme in the cell essential for mitochondrial health, cellular metabolism, energy, and cellular defense and repair—start to deplete at age 30. Happy birthday! This supplement contains nicotinamide riboside (NR), a unique form of vitamin B3, which is the most efficient way to elevate NAD+ levels because it can cross the cell wall directly. And before you ask why you can’t take straight NAD+, supplementing with the NAD+ molecule itself is not efficient because NAD+ is too big to cross into the cell directly and must be broken down into NR to do so.
- Form: Capsules
- Certifications: FDA notified as GRAS, Certified for Sport
- Serving Size: One capsule
- Number of Servings: 30 capsules
- More to Know: Formulated without nuts or gluten and does not contain caffeine, animal byproducts, or artificial flavors or colors
Best Multivitamin: Ritual Essential for Women 50+ Vitamin
- Why We Love It: Per the brand, it assessed the dietary intake of women over 50 and included key nutrients that were most under-consumed while omitting nutrients that were typically consumed enough or in excess from their diet. (Thankfully, no one is assessing my dietary intake, or they’d be concerned.) Think of this supplement as an amalgamation of essential nutrients: Vitamin D3 supports immune function; calcium—with D3, K2, magnesium, and boron—maintains bone health; magnesium and D3 aid muscle function; omega-3 DHA and vitamin B12 support brain health.
- Form: Capsules
- Certifications: N/A
- Serving Size: Two capsules
- Number of Servings: 30 capsules
- More to Know: Vegan, gluten, non-GMO, no official colorants, and major-allergen-free
Best for Sustained Energy: Thorne Creatine
- Why We Love It: According to Dr. Mandelberger, “muscle is the organ of longevity,” and taking 5 grams daily of creatine monohydrate can enhance muscle energy use and performance. When combined with strength training and adequate protein intake, it can help increase muscle mass. “This helps to support a healthy metabolism, prevent diabetes, and enhance longevity as a result. Healthy muscles also prevent frailty and falls, helping to keep you looking and feeling young.” Consider us sold.
- Form: Powder
- Certifications: NSF Certified for Sport
- Serving Size: One scoop
- Number of Servings: 90
- More to Know: Gluten-free
Best Magnesium Supplement: Natural Vitality Calm Magnesium Glycinate
- Why We Love It: “Our modern diets are fairly magnesium poor, and the risk of magnesium supplementation is very low,” warns Dr. Mandelberger. While there’s been a lot of talk about magnesium-rich sleepy-girl mocktails, it’s important to understand the variety of magnesium supplements available for different issues. Dr. Mandelberger explains that magnesium oxide and magnesium citrate can relieve constipation and mostly stay in the GI tract. In contrast, magnesium glycinate is better absorbed into the bloodstream and can aid in muscle relaxation, recovery, and sleep. “Given that sleep issues are quite common over 50, magnesium glycinate is one of my most frequently recommended supplements.”
- Form: Capsule
- Certifications: N/A
- Serving Size: Three capsules
- Number of Servings: 60
- More to Know: Gluten-free, non-GMO, vegan
What is the best vitamin for a woman over 50?
Before you place all your faith in a single vitamin, know that, according to experts, the best way to obtain your vitamins and nutrients is through your diet! However, it can be challenging to maintain a perfect diet and give your body all the necessary fuel and nutrient support it needs.
“If I had to choose a favorite, I would probably go with vitamin D,” says Dr. Mandelberger. “Unless your job involves being outdoors for most of the day every day, you have a good chance of being deficient.” Vitamin D plays a critical role in numerous processes, including immune function and bone health. Deficiencies have been linked to various diseases, such as multiple sclerosis and even uterine fibroids. “After age 50, and especially after menopause, the natural decline in estrogen makes women more prone to osteoporosis, a significant risk factor for major, life-threatening fractures,” she explains. Vitamin D supplementation ensures that essential minerals like calcium, obtained from the diet, are absorbed properly and incorporated into the bones where they are needed.
What vitamin is best for aging?
“While no single vitamin can be deemed the best for aging, several vitamins are particularly beneficial for promoting healthy aging,” says Michelle Darian, a registered dietitian and marketing manager for science and product at InsideTracker. She explains that the following vitamins help combat age-related issues such as cognitive decline, skin aging, and reduced energy levels: