These Supplements Are 'Must-Haves' For Energy If You're Over 50, Per Doctors (2024)

These Supplements Are 'Must-Haves' For Energy If You're Over 50, Per Doctors (1)

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If you’re a woman in your 50s and your body is going through a bunch of new changes right now, it may be time to shake up your wellness routine (and address them). “Women over 50 typically experience hormone shifts which may cause their nutritional needs to change,” says Markyia Nichols, MD, and chief medical officer at Ciba Health, a digital integrated healthcare platform that helps patients prevent and manage chronic diseases. In your 50s, you may experience reduced bone density and potential changes to your heart, along with big changes like perimenopause and menopause, she says.

While whole foods remain the best way to get vitamins and minerals into your diet, supplementation can help, too, Dr. Nichols says. But with so many supplement brands and types out there to choose from, it can be hard to know which ones are actually beneficial, healthy, and safe. Fortunately, WH tapped registered dietitians and doctors to find the eight best supplements for women over 50, including options that are the best for sleep, hormones, and more. Here are the best ones to try in your 50s (or at any age).

Best Supplements For Women Over 50

What to consider

Type

Supplements come in various forms, each with its pros and cons. For example, if you want convenience but don’t love swallowing a big capsule every morning, gummy supplements may be better for you. Powders may be a good option to mix with drinks, but they might take time to prepare or taste unpleasant, says Boston-based dietitian Jasmin Dieb, RDN. There is no right or wrong type of supplement—it’s all based on personal preference—but capsules tend to be easily absorbed by the body, she says.

Safety

When shopping for supplements, it is important to ensure that they are safe and healthy to consume. Since they aren’t regulated by the Food and Drug Administration (FDA), you should always conduct your own research before purchasing a new product, especially if it’s being recommended by an influencer on social media, says Leah Tsui, RDN, a dietitian nutritionist at Ciba Health and owner of Limitless Nutrition. Opt for supplements that are certified by a reputable third party, like National Sanitation Foundation (NSF) or United States Pharmacopeia (USP). If you’re not sure, you can look for a certification stamp on the label noting the product’s exact certification.

Ingredients

Experts say the best supplements for women over 50 are those that are as natural and preservative-free as possible. “Make sure the ingredients are free of preservatives since the less processed the ingredients in your supplements are, the better your body will be able to absorb the nutrients,” says Dr. Nichols. Checking nutrition labels for allergens and fillers (like lactose, soy, gelatin, wheat, or other ingredients you may be sensitive to) is also essential to ensure you’re buying a quality supplement that won’t be likely to trigger an adverse reaction. “Avoid supplements labeled as “proprietary blends/custom blends/matrix” as it is not specified how much of each ingredient is inside the product," says Mariana Dineen, RD, a dietitian and founder of Elemento Health.

How we chose

To select the best supplements for women over 50, we consulted registered dietitians and physicians about the factors to consider when shopping, including type, ingredients, and safety. We also conducted research on supplements intended for women over 50 from top brands to complement our experts’ recommendations in various categories including for sleep, for hormones, and for energy. Ready to add a supplement to your wellness routine? Read on for our top picks.

Best Overall Supplement

Thorne Women’s Multi 50+

These Supplements Are 'Must-Haves' For Energy If You're Over 50, Per Doctors (9)

Pros
  • These Supplements Are 'Must-Haves' For Energy If You're Over 50, Per Doctors (10)Unflavored
  • These Supplements Are 'Must-Haves' For Energy If You're Over 50, Per Doctors (11)Simple ingredients
  • These Supplements Are 'Must-Haves' For Energy If You're Over 50, Per Doctors (12)Gluten-free
Cons
  • These Supplements Are 'Must-Haves' For Energy If You're Over 50, Per Doctors (13)Large serving size

Thorne’s Women’s Multi 50+ dietary supp wins best overall, and for good reason. “This supplement includes key vitamins and minerals such as B12, D3, and magnesium, tailored to support the specific health needs of women over 50 without any unnecessary additives or allergens,” says Dineen. It also contains vitamin A and zinc bisglycinate (a highly absorbable form of zinc) for skin and immune health. That said, its serving is six capsules per day, which may not be suitable for those looking for a low-maintenance supplement. Each pack contains 180 capsules to last 30 days, so if you take these regularly, you’ll also have to replenish often—but if you don’t mind that part, this supplement is sure to pack a major punch for your health.

TypeCapsule
Serving size6 capsules
Vitamins per servingVitamin A 2.63 mg (292%), Vitamin C 850 mg (944%), Vitamin D 25 mcg (125%), Vitamin E 268 mg (1,787%)
Other ingredientsBoron 3 mg, Lutein 144 mcg (from marigold flower extract)
SafetyThird-party certified by NSF and Australia’s Therapeutic Goods Administration (TGA)
Pros
  • These Supplements Are 'Must-Haves' For Energy If You're Over 50, Per Doctors (15)Contains vitamins D and B12
  • These Supplements Are 'Must-Haves' For Energy If You're Over 50, Per Doctors (16)Easily dissolves in water
  • These Supplements Are 'Must-Haves' For Energy If You're Over 50, Per Doctors (17)Sugar-free, allergen-free, vegan
Cons
  • These Supplements Are 'Must-Haves' For Energy If You're Over 50, Per Doctors (18)Only contains a 30-day supply

Looking for a supplement to help regulate your hormones? Rael’s Hormone Balance for Women powder supplement might be a solid pick. It can be easily dissolved in water or another drink of your choice, and its main ingredients, Myo-Inositol and D-Chiro Inositol, work together to support the body’s natural hormone balance. (Specifically, Myo-Inositol promotes healthy ovarian function, while D-Chiro Inositol supports metabolic health.)

If you’re going through menopause, fluctuations in hormone levels can cause changes in your body and uncomfortable symptoms like hot flashes, night sweats, and mood shifts. This supplement is doctor-recommended for maintaining hormone equilibrium and may help address menopausal symptoms and estrogen dominance, per the Rael website. Whether you’re going through menopause or not, always consult your doctor about options that are safe for you before trying something new.

TypePowder
Serving size1 scoop (2.2 grams)
Vitamins per servingVitamin D 10 mg (50%), Folate 667 mcg (167%), Vitamin B12 6 mcg (250%)
Other ingredientsMyo-Inositol 2 g, D-Chiro-Inositol 50 mg
SafetyMade in a cGMP facility and third party tested

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Best For Digestive Health

Wholesome Wellness Raw Probiotics for Women

These Supplements Are 'Must-Haves' For Energy If You're Over 50, Per Doctors (19)

These Supplements Are 'Must-Haves' For Energy If You're Over 50, Per Doctors (20)

Now 41% Off

Pros
  • These Supplements Are 'Must-Haves' For Energy If You're Over 50, Per Doctors (21)Contains 34 strains of doctor-selected probiotics
  • These Supplements Are 'Must-Haves' For Energy If You're Over 50, Per Doctors (22)Non-GMO, vegan, and gluten-free
  • These Supplements Are 'Must-Haves' For Energy If You're Over 50, Per Doctors (23)Refrigeration is not required
Cons
  • These Supplements Are 'Must-Haves' For Energy If You're Over 50, Per Doctors (24)Only a 30-day supply

Keeping your gut healthy as you age is critical. With that in mind, this raw probiotics supplement from Dr. Formulated might help. When you take the suggested serving size of two capsules, you’ll be supplementing your body with 250 milligrams of a 100 billion CFU probiotic complex made with a combination of three probiotic types, 10 types of digestive enzymes, and seven organic fruits and vegetables. In addition to aiding your digestive health, this supplement can boost the urinary tract and nutrient absorption, and is free of soy, milk, egg, wheat, peanuts, and shellfish for folks with dietary restrictions.

TypeCapsule
Serving size2 capsules
Probiotics per serving250 mg of 100 billion CFU probiotics
Other ingredientsHibiscus flower extract, dandelion root extract, artichoke root, acacia gum, blue agave heart, fruit and vegetable extracts (cranberry, strawberry, carrot, red raspberry, tart cherry, green pea pod, red bell pepper, and prune fruit)
SafetyMade in USA in an FDA, NSF, and GMP certified/registered manufacturing facility

Best For Your Wallet

Nature Made Multivitamin For Her 50+

These Supplements Are 'Must-Haves' For Energy If You're Over 50, Per Doctors (25)

Pros
  • These Supplements Are 'Must-Haves' For Energy If You're Over 50, Per Doctors (26)Affordable compared to other supplement options
  • These Supplements Are 'Must-Haves' For Energy If You're Over 50, Per Doctors (27)Gluten-free, no color added
  • These Supplements Are 'Must-Haves' For Energy If You're Over 50, Per Doctors (28)Contains 22 key nutrients
Cons
  • These Supplements Are 'Must-Haves' For Energy If You're Over 50, Per Doctors (29)Some say the tablet is too large to swallow

This is a solid supplement that won’t break the bank (it’s only $12 for 90 tablets). “It offers a comprehensive blend of 22 essential nutrients specifically tailored to support bone health, immune function, and energy metabolism in women over 50,” says Dineen. “Additionally, it’s convenient with just one pill per day and is third-party certified [by the USP] for quality and purity.” When it comes to its contents, this supplement contains vitamin A, vitamin C, and vitamin D3, among many others.

This supplement can be easily taken with a meal or a glass of water. Just make sure the tablets are stored in their container (that is tightly sealed) in a cool and dry environment in between uses.

TypeTablet
Serving size1 tablet
Vitamins per servingVitamin A 750 mcg (83%), Vitamin C 180 mg (200%), Vitamin D3 25 mcg (125%), Vitamin E 27 mg (180%)
Other ingredientsCellulose gel, modified food starch, maltodextrin, croscarmellose sodium, hypromellose, magnesium stearate, silicon dioxide, gelatin, polyethylene glycol
SafetyUSP-verified

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Best For Dry Eyes

Nature Made Lutein & Zeaxanthin Gummies

These Supplements Are 'Must-Haves' For Energy If You're Over 50, Per Doctors (30)

These Supplements Are 'Must-Haves' For Energy If You're Over 50, Per Doctors (31)

Pros
  • These Supplements Are 'Must-Haves' For Energy If You're Over 50, Per Doctors (32)Might protect your eyes from blue light
  • These Supplements Are 'Must-Haves' For Energy If You're Over 50, Per Doctors (33)Fruity mango flavor
  • These Supplements Are 'Must-Haves' For Energy If You're Over 50, Per Doctors (34)Gluten-free formula
Cons
  • These Supplements Are 'Must-Haves' For Energy If You're Over 50, Per Doctors (35)Contains sugar

Dry eyes tend to be more common in women over 50, per Mayo Clinic. If you want a supplement that will keep your eyes happy and healthy, these gummies from Nature Made might be a good option for you, says Jerry Tsong, MD, an ophthalmologist at Greenwich Ophthalmology.

“For women 50 and up, I would start with a general multivitamin with Lutein,” he says. Lutein and Zeaxanthin are called carotenoids and are found in high concentrations in the part of the eye called the macula. “They are thought to have an important role in protecting the eyes from sun damage, and some studies suggest that they have a role in reducing the risk of developing macular degeneration,” Dr. Tsong adds.

If you’re sitting at a computer all day, this supplement may help protect your retina from blue light. Take two of the mango-flavored supplements per day to reap the benefits.

TypeGummy
Serving size2 gummies
Vitamins per servingLutein 20 mg and Zeaxanthin Isomers 4 mg (from marigold flower extract)
Other ingredientsSugar, organic tapioca syrup, water, less than 2% of citric acid, natural flavors, pectin, sodium citrate
SafetyUSP-verified

Best For Sleep

Pure Encapsulations Magnesium Glycinate

These Supplements Are 'Must-Haves' For Energy If You're Over 50, Per Doctors (36)

Pros
  • These Supplements Are 'Must-Haves' For Energy If You're Over 50, Per Doctors (37)Vegetarian capsule
  • These Supplements Are 'Must-Haves' For Energy If You're Over 50, Per Doctors (38)Hypoallergenic
  • These Supplements Are 'Must-Haves' For Energy If You're Over 50, Per Doctors (39)Gluten-free, soy-free, dairy-free
Cons
  • These Supplements Are 'Must-Haves' For Energy If You're Over 50, Per Doctors (40)Includes fewer capsules than some other brands

This supplement relies on the power of magnesium glycinate to support sleep, which is often impacted around the time of menopause. “Pure Encapsulation Magnesium Glycinate provides a highly absorbable form of magnesium that promotes relaxation and reduces anxiety, essential for improving sleep quality,” Dineen says. Plus, it’s gentle on the stomach, which may help reduce potential GI discomfort that can come with other forms of magnesium, she adds.

Apart from helping you get better sleep, magnesium has been shown to help with constipation, weight loss, and taking a daily supplement may even reduce your risk of dementia. This bottle includes 90 vegetarian capsules with 120 milligrams of magnesium each and no artificial colors, preservatives, or flavors, and many reviewers claim it has helped them sleep better.

TypeCapsule
Serving size1 capsule
Magnesium per serving120 mg
Other ingredientsCellulose, water, ascorbyl palmitate
SafetyNSF-GMP registered in the U.S., GMP-certified in Canada, and exceeds the standards of the United States Pharmacopeia (USP) for supplement manufacturing

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Best For Energy

New Chapter Every Woman’s Multivitamin 55+

These Supplements Are 'Must-Haves' For Energy If You're Over 50, Per Doctors (41)

These Supplements Are 'Must-Haves' For Energy If You're Over 50, Per Doctors (42)

Pros
  • These Supplements Are 'Must-Haves' For Energy If You're Over 50, Per Doctors (43)Third-party validated
  • These Supplements Are 'Must-Haves' For Energy If You're Over 50, Per Doctors (44)Doesn’t have to be taken at a specific time
  • These Supplements Are 'Must-Haves' For Energy If You're Over 50, Per Doctors (45)Vegetarian, gluten-free, non-GMO verified
Cons
  • These Supplements Are 'Must-Haves' For Energy If You're Over 50, Per Doctors (46)Doesn’t come in a bottle with more than 100 supplements

Although it’s certainly not the case for everyone, you may notice reduced energy and fatigue the in your 50s and beyond. If you’re looking for a supplement that will give you a boost of energy, look no further than this multivitamin option. It is uniquely designed to support women’s needs after 50, including heart health, maintaining healthy blood pressure, metabolism, and immunity. Although this supplement contains an array of nutrients, Vitamins A, C, D3, K, and E are at the forefront.

These are made with organic vegetables and herbs, are gentle on the stomach, and are vegetarian and gluten free for folks with allergies or sensitivities. The brand recommends taking one tablet a day (doesn’t matter what time) and claims it is gentle on the stomach, which is a major plus.

TypeTablet
Serving size1 tablet
Vitamins per servingVitamin A 450 mcg (50%), Vitamin C 45 mg (50%), Vitamin D3 25 mcg (125%), Vitamin E 7.5 mg (50%)
Other ingredientsOrganic Haematococcus pluvialis algae, turmeric powder, digestive support blend (coriander, aloe, peppermint, cardamom, artichoke), and hormone support blend (organic chaste tree, organic red clover, organic raspberry)
SafetyNSF-certified

Best Vitamin D

NatureWise Vitamin D3 Mini Softgels

These Supplements Are 'Must-Haves' For Energy If You're Over 50, Per Doctors (47)

Pros
  • These Supplements Are 'Must-Haves' For Energy If You're Over 50, Per Doctors (48)Bottle contains a year-long supply (360 capsules)
  • These Supplements Are 'Must-Haves' For Energy If You're Over 50, Per Doctors (49)Affordable in comparison to other options
  • These Supplements Are 'Must-Haves' For Energy If You're Over 50, Per Doctors (50)y-free, dairy-free, gluten-free, halal-certified
Cons
  • These Supplements Are 'Must-Haves' For Energy If You're Over 50, Per Doctors (51)Some say capsules may get stuck to the side of the bottle

If you’re a woman over 50, vitamin D is essential. It supports your immune system and can even help you maintain a healthy skin barrier and stimulate hair growth, says Kunal Malik, MD, a dermatologist at Spring Street Dermatology. Additionally, women over 50 are at higher risk for osteoporosis and bone density loss, and vitamin D can help mitigate this risk, he says.

With this in mind, he recommends the vitamin D3 softgel capsules from NatureWise. Each capsule contains 5000 IUs of vitamin D3 without artificial additives. And, you won’t have to worry about constantly running to the store or heading back to Amazon to buy more—each bottle comes with 360 capsules that’ll last you about a year.

TypeSoftgel
Serving size1 softgel
Vitamin D3 per serving125 mcg (5,000 IU) 625%
Other ingredientsOrganic extra virgin olive oil, softgel capsule (halal gelatin, glycerin, purified water)
SafetyThird-party tested; FDA registered, cGMP-certified nutritional supplement manufacturer

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These Supplements Are 'Must-Haves' For Energy If You're Over 50, Per Doctors (52)

Meet the experts

  • Markyia Nichols, MD, is a physician and chief medical officer at Ciba Health.
  • Jasmin Dieb, RDN, is a dietitian based in Boston, MA.
  • Leah Tsui, RDN, is a registered dietitian nutritionist at Ciba Health and owner of Limitless Nutrition.
  • Mariana Dineen, RD, CDN, is a registered dietitian and founder of Elemento Health.
  • Jerry Tsong, MD is an ophthalmologist at Greenwich Ophthalmology.
  • Kunal Malik, MD, is a board-certified dermatologist at Spring Street Dermatology.

These Supplements Are 'Must-Haves' For Energy If You're Over 50, Per Doctors (53)

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These Supplements Are 'Must-Haves' For Energy If You're Over 50, Per Doctors (54)

Jenna Clark

Jenna Clark is a freelance writer who covers commerce, travel, beauty, and lifestyle. Her work has been featured in Insider, The Daily Beast, Well+Good, and Taste of Home. When not reviewing the latest products or traveling, you can likely find her at a theme park or watching the latest Broadway show. You can follow her on Instagram @JennaElizClark and Twitter @JennaElizClark.

These Supplements Are 'Must-Haves' For Energy If You're Over 50, Per Doctors (2024)

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