Just as some 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.
Our top picks
According to Kerry-Anne Perkins, a board-certified ob-gyn, holistic lifestyle changes and vitamins (or supplements) offer significant benefits without risks and are often the first conservative approach recommended for menopause and hormone therapy. “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 adults,” says Dr. Perkins.
Below, we consulted experts to share the best vitamins for women over 50, the ingredients to look for, and eight of the best options on the market that can easily be added to your daily routine. Time to crack open the pill box!
In this story
Ideal for hormonal imbalances: Rael’s hormonal balance
- Why we love it: Life doesn’t stop after 50, no matter 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 swings.
- Form: Powder
- Certifications: Manufactured in a CGMP factory
- Portion: A scoop
- Number of servings: 30 days
- Learn more:Vegan, cruelty-free, gluten-free, allergen-free, sugar-free
Best Vitamin D Supplement: Nature Made Vitamin D3 Gummies
- Why we love it: Adrienne Mandelberger, MD, a board-certified ob-gyn, recommends her patients take supplements containing 2,000 to 4,000 IU of vitamin D per day. “This is higher than what is traditionally recommended, but there are very few risks and real potential benefits to this level of supplementation,” she says. “I personally take them because they are tasty in the morning and easy to take, which helps me stick to the habit.” We love the sweet treats, but if you’re trying to manage your sugar intake, the brand also offers sugar-free gummy vitamins that are also a great option.
- Form: Gummy candies
- Certifications: N / A
- Portion: Two gummies a day
- Number of servings: 150 gummies/75 day supply
- Learn more:Gluten-free, no synthetic colors, no high fructose corn syrup or artificial sweeteners
Ideal for cholesterol control: Humann SuperBerine Berberine Food Supplement
- Why we love it: Cardiologist Christopher Davis recommends taking a berberine supplement, especially this one from Humann, because the berberine used has been clinically proven to be effective for healthy blood sugar metabolism and cholesterol support. “For women over 50, berberine may offer several health benefits, including improved cardiometabolic health, improved blood sugar management, improved weight management, improved gastrointestinal health and hormonal balance, as well as anti-inflammatory and antioxidant effects,” he explains.
- Form: Capsules
- Certifications: GMP certified
- Portion: A capsule
- Number of servings: 30 capsules
- Learn more: Non-GMO, gluten-free, vegan, caffeine-free
Ideal 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. “The loss of muscle mass is known as sarcopenia, and adequate protein and amino acid intake is essential to avoid this well-known aging phenomenon,” says 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: Manufactured in CGMP laboratories in the USA
- Portion: A scoop
- Number of servings: 60 servings
- Learn more: Non-GMO, Gluten-Free, Dairy-Free, Sugar-Free, Paleo & Keto, Plant-Based
Best Vitamin B3 Supplement: Tru Niagen NAD+ Nicotinamide Riboside Supplement
- Why we love it: Your levels of NAD+, a coenzyme essential for mitochondrial health, cellular metabolism, energy, cellular defense, and repair, begin to decline at age 30. Happy birthday! This supplement contains nicotinamide riboside (NR), a unique form of vitamin B3, which is the most effective way to increase NAD+ levels because it can pass directly through the cell wall. And before you ask why you can’t take pure NAD+, supplementing with the NAD+ molecule itself is not effective because NAD+ is too large to enter the cell directly and must be broken down into NR to do so.
- Form: Capsules
- Certifications: FDA notified as GRAS, certified for sport
- Portion: A capsule
- Number of servings: 30 capsules
- Learn more:Formulated without nuts or gluten and contains no caffeine, animal by-products, or artificial flavors or colors
Best Multivitamin: Essential Ritual for Women 50+ Vitamin
- Why we love it: According to 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 in sufficient or excess amounts in their diets. (Thankfully, no one assesses my dietary intake, or they’d be concerned.) Think of this supplement as a hodgepodge of essential nutrients: Vitamin D3 supports immune function; calcium, along with D3, K2, magnesium, and boron, maintains bone health; magnesium and D3 help muscle function; and omega-3 DHA and vitamin B12 support brain health.
- Form: Capsules
- Certifications: N / A
- Portion: Two capsules
- Number of servings: 30 capsules
- Learn more:Vegan, gluten-free, GMO-free, free of official dyes and major allergens
Ideal for sustainable energy: Creatine Thorne
- Why we love it: According to Dr. Mandelberger, “muscle is the organ of longevity,” and taking 5 grams of creatine monohydrate daily can improve muscle energy utilization and performance. When combined with strength training and adequate protein intake, it can help increase muscle mass. “This helps support a healthy metabolism, prevent diabetes, and improve longevity. Healthy muscles also prevent frailty and falls, helping you stay young and feel young.” Consider us convinced.
- Form: Powder
- Certifications: NSF Certified for Sport
- Portion: A scoop
- Number of servings: 90
- Learn more: Gluten free
Best Magnesium Supplement: Calm Vitality Natural Magnesium Glycinate
- Why we love it: “Our modern diet is quite low in magnesium, and the risk of magnesium supplementation is very low,” warns Dr. Mandelberger. While there’s a lot of talk about magnesium-rich mocktails for sleepy women, it’s important to understand the variety of magnesium supplements available for different issues. Dr. Mandelberger explains that magnesium oxide and magnesium citrate can help with constipation and typically stay in the digestive tract. In contrast, magnesium glycinate is better absorbed into the bloodstream and can help with muscle relaxation, recovery, and sleep. “Given that sleep issues are quite common after age 50, magnesium glycinate is one of the supplements I recommend most often.”
- Form: Capsule
- Certifications: N / A
- Portion: Three capsules
- Number of servings: 60
- Learn more: Gluten-free, GMO-free, vegan
What is the best vitamin for a woman over 50?
Before you put your faith in just one vitamin, know that experts say the best way to get your vitamins and nutrients is through food! However, it can be difficult to maintain a perfect diet and provide your body with all the fuel and nutritional support it needs.
“If I had to pick a favorite vitamin, I would probably choose vitamin D,” says Dr. Mandelberger. “Unless your job requires you to be outside most of the day, chances are you’re deficient.” Vitamin D plays a critical role in many processes, including immune function and bone health. Deficiencies have been linked to a variety of diseases, including 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 major risk factor for serious, life-threatening fractures,” she says. Vitamin D supplementation ensures that essential minerals like calcium, obtained through diet, are properly absorbed and incorporated into bones where they’re needed.
Which vitamin is best for aging?
“While no single vitamin can be considered the best for aging, several vitamins are particularly beneficial for promoting healthy aging,” says Michelle Darian, a registered dietitian and science and product marketing manager at InsideTracker. She explains that the following vitamins help combat age-related issues like cognitive decline, aging skin, and decreased energy levels: