Joining the 40+ club brings a surge in confidence, restored eyebrows, and sharpened instincts. However, it also presents some health challenges. Bones may creak, sleep might become elusive, and for females, perimenopause adds its own set of concerns. But fear not! The natural aging process doesn't have to hinder your 40-year-old lifestyle, especially with the right supplements to address common health issues.
In addition to maintaining an active lifestyle, balanced diet with fruits, vegetables, seeds, nuts, and lean proteins, and effective stress management, incorporating specific supplements can empower you to live your healthiest life. We reached out to dietitians for their expert recommendations, and here are the top picks for the best supplements to embrace after 40. Read on to discover your path to a healthier future."
1) DHA and EPA (Fish Oil Supplements):
Omega-3 fatty acids, particularly docosahexaenoic acid (DHA) and eicosapentaenoic acid (EPA), are crucial for supporting heart and brain health. Found primarily in oily fish like salmon, mackerel, anchovies, sardines, and herring, these nutrients have been linked to maintaining healthy triglyceride levels, supporting blood pressure regulation, and reducing the risk of cardiovascular diseases.
Additionally, DHA and EPA are essential for cognitive function and visual health, especially in low-light conditions. If you don't consume enough fish in your diet, or if you are a vegetarian or dislike the fishy taste, you can opt for fish oil supplements or vegetarian sources of DHA and EPA derived from marine microalgae.
2) Siberian Rhubarb Root:
Perimenopause, the transitional phase before menopause, can bring various discomforts for women, including hot flashes, mood swings, and anxiety. Siberian rhubarb root (Rheum rhaponticum) has shown promise in alleviating these symptoms and improving overall well-being during perimenopause.
Studies have indicated that Siberian rhubarb root extract can help reduce the frequency and intensity of hot flashes and improve mood symptoms in women going through perimenopause. For those seeking relief from these common menopausal discomforts without the use of soy or hormones, supplements like Life Extension Menopause 731, containing a clinically studied extract of Siberian rhubarb root, can be a suitable option.
3) Vitamin D:
Vitamin D is a critical nutrient for bone health, and as you approach perimenopause and menopause, maintaining bone density becomes increasingly important. Adequate vitamin D levels are essential for calcium absorption and utilization, which are vital for bone strength and density.
Sunlight exposure is one natural way to produce vitamin D in the body, but many individuals may not get enough sunlight, especially in certain climates or during the winter months. In such cases, vitamin D supplements can help bridge the gap. Nordic Naturals Vitamin D3 is a popular choice, providing a high-quality and bioavailable form of vitamin D at a reasonable price.
Moreover, emerging research suggests that vitamin D may have additional benefits, including reducing the risk of cardiovascular disease, supporting immune function, and promoting overall well-being during mid-life.
4) Iron:
Iron deficiency, with or without anemia, is common among women during the perimenopausal phase, often due to changes in menstrual cycles. Heavy or prolonged periods can lead to iron loss, making it crucial to monitor iron levels and address any deficiencies.
Iron is essential for the production of hemoglobin, a protein in red blood cells that carries oxygen to various tissues and organs in the body. It is also necessary for overall energy and vitality.
Supplementing with iron bisglycinate is an effective way to ensure adequate iron absorption with fewer gastrointestinal side-effects compared to other forms of iron. Thorne Iron Bisglycinate is an excellent option, providing 25 milligrams of iron in the highly absorbable bisglycinate form.
5) Glucosamine:
As you age, joint health becomes a primary concern. Glucosamine is a natural sugar found in and around the fluid of joints and cartilage. It plays a critical role in maintaining joint structure and function.
While our bodies produce glucosamine, the production tends to decrease with age, leading to joint discomfort and stiffness. Taking glucosamine supplements can help support joint health and alleviate joint-related issues.
CVS offers glucosamine tablets containing chondroitin, which is another compound known to support joint health. These supplements undergo third-party testing to ensure they contain the listed dietary ingredients.
6) Folic Acid:
For women still menstruating and at the possibility of becoming pregnant, folic acid supplementation is crucial to reduce the risk of birth defects. The Center for Disease Control (CDC) recommends that women who could become pregnant take 400 micrograms (400 mcg) of folic acid daily.
Folic acid is a B-vitamin that plays a vital role in DNA synthesis and cell division. Ensuring sufficient folic acid levels is especially important during the early stages of pregnancy when rapid cell division and growth occur.
Whole Foods 365 Brand Women's Multivitamin is a comprehensive supplement providing adequate amounts of folic acid, along with other essential nutrients beneficial for women over 40.
7) Creatine Monohydrate:
While commonly known for its association with muscle building and athletic performance, creatine monohydrate may offer additional benefits for individuals over 40. Evidence suggests that creatine supplementation may help support bone health, mental well-being, and cognitive function.
As bone and muscle loss can accelerate during perimenopause, incorporating creatine monohydrate supplements, along with regular strength training, can be a proactive approach to maintaining muscle mass, bone density, and overall functionality as you age.
NOW Foods Creatine Monohydrate is a reputable and pure source of creatine, suitable for vegetarians and free from additives or preservatives.
8) Berberine:
Derived from various plants, berberine is an alkaloid with a long history of use in traditional herbal medicine. It is known for its potential to support metabolic health, including promoting healthy blood sugar levels and cardiovascular function.
As individuals age, maintaining optimal metabolic health becomes increasingly crucial. Including berberine supplements in your daily regimen can help support your body's natural metabolic processes and overall health during the aging process.
Enzymedica's Berberine Phytosome offers enhanced absorption compared to standard berberine extracts, making it a valuable addition to your supplement choices.
9) Astaxanthin:
Astaxanthin is a potent carotenoid found in marine-sourced foods like shrimp, salmon, and other pink-colored seafood. This unique compound has been associated with various health benefits, including powerful antioxidant properties that protect the body from free radicals.
Additionally, astaxanthin has been linked to supporting immune health and reducing the development of wrinkles, making it a popular supplement for those looking to maintain youthful skin and overall well-being.
NOW Nutrition Astaxanthin, Extra Strength, provides a concentrated dose of this beneficial carotenoid, offering you the potential benefits of this natural compound.
10) Collagen:
Collagen is the most abundant protein in the human body, providing structural support for various tissues, including skin, bones, cartilage, and tendons. As you age, collagen production declines, leading to changes in skin elasticity, joint health, and bone density.
Supplementing with collagen peptides has gained popularity for its potential to support skin health, reducing the signs of aging, and improving skin hydration and elasticity. However, collagen supplements can also contribute to bone health by increasing the organic substance in bones and potentially improving bone density.
Life Extension Gummy Science, Youthful Collagen (Cherry Vanilla), offers a convenient and sugar-free way to incorporate collagen and skin-mo