Supplements for Women Over 40: What Really Counts in Everyday Life, from Vitamin D to Sage

Supplements for women over 40 raise many questions, because after 40 a lot is in transition: the body readjusts, everyday life is often full, and the question arises of what you can do yourself to feel good over the coming decades. The good news: there are a few simple levers, and some nutrients and plants are remarkably well researched. This article shows what brings joy in everyday life, what is easy to put into practice and where dietary supplements can play a useful role.

After 40 the body changes, and so does what it needs

Somewhere between the early 40s and the early 50s, most women enter perimenopause, the phase before the last menstrual period. The hormonal balance starts to shift, and this shows up in very different places: some women notice that their sleep changes, others feel the transition in their skin, their energy or their body awareness in general. Much of it is part of a natural transition, and every woman experiences it differently.

From a nutritional science perspective, three areas come into focus in this stage of life: bones, skin and general well-being. Accordingly, many women become interested in nutrients such as vitamin D, calcium, magnesium, vitamin K2 or collagen. The foundation remains the same as at any age: eat a varied diet, move regularly, sleep well and get daylight. Dietary supplements can round off this foundation, especially where everyday life does not deliver everything, for example in winter, with a one-sided diet or when there is little time to cook.

The nice thing about it: anyone who starts consciously looking after their nutrient supply after 40 lays the groundwork for many years. It takes neither perfection nor big changes. Small, reliable habits add up over time more than any short-lived burst of effort.

Vitamin D and calcium: a well-matched duo for the bones

Hardly any pair of nutrients is as well studied as vitamin D and calcium. Calcium is the most important building material of the bones, and vitamin D is involved in calcium metabolism: it helps the body absorb calcium from food and make use of it. The two work together, which is exactly why they are so often considered side by side.

A meta-analysis by the National Osteoporosis Foundation that pooled randomised trials found a 15% lower risk of fractures overall and a 30% lower risk of hip fractures for the combination of calcium and vitamin D, mainly in women after menopause (Weaver et al., 2016). For anyone who wants to look after their bones after 40, that is an encouraging foundation.

The body can make vitamin D itself, with the help of sunlight on the skin. North of the Alps this works well in summer, whereas in winter the sun is often not strong enough. That is why vitamin D is one of the vitamins most often talked about in Switzerland. You can find more in our article on the vitamin D winter.

Calcium is easy to take in through the kitchen. Dairy products such as yoghurt and hard cheese are rich sources, as are calcium-rich mineral water, kale, broccoli, almonds, sesame and tofu. Those who eat plant-based look for plant drinks fortified with calcium. A simple tip: tahini (sesame paste) on bread or in a dressing brings calcium and flavour to the table at the same time.

If you want to know where you stand, have your vitamin D level measured by your doctor. That gives reliable orientation. For dosage, the European Food Safety Authority (EFSA) sets the tolerable upper intake level for adults at 100 µg vitamin D per day, which corresponds to 4000 IU (EFSA, 2023). Everyday supplements are well below that.

Vitamin K2: the partner of vitamin D

Vitamin K2 is one of the nutrients that has received noticeably more attention in recent years. It is involved in the formation of calcium-regulating proteins, including osteocalcin in the bone. Put simply: vitamin D makes sure calcium gets into the body, and vitamin K2 is involved in the processes that direct calcium to where it is needed.

K2 is particularly well studied in the form MK-7, which is considered to stay in the body for a long time. In a three-year study of 244 healthy women after menopause, the age-related decline in bone density was smaller in the K2 group than with placebo (Knapen et al., 2013). Anyone who takes vitamin D therefore often finds K2 in the same bottle.

You also take in K2 through food. Fermented foods such as natto, but also sauerkraut, certain cheeses and eggs, supply small amounts. Because K2 is fat-soluble, it is absorbed better when it is on the table together with a little fat. For the same reason, vitamin D and K2 in supplements are often dissolved in an oil.

One important note belongs here: vitamin K affects blood clotting. Anyone taking blood thinners such as phenprocoumon or warfarin should always discuss a supplement with their doctor first.

Magnesium: the mineral for muscles, nerves and energy

Magnesium is a true all-rounder. It is involved in more than 300 enzyme reactions in the body, contributes to energy metabolism, plays a role in the function of muscles and nerves and is also a component of the bones. Many women know magnesium mainly as the mineral to keep an eye on during sport or on stressful days.

The good news: magnesium is easy to build up through the kitchen. Pumpkin seeds, sunflower seeds, almonds, cashews, rolled oats, wholemeal bread, lentils, chickpeas, bananas and leafy greens such as spinach and chard supply plenty of it. A muesli of rolled oats, a handful of nuts and pumpkin seeds is a breakfast that provides a lot of magnesium and keeps you full for a long time. Mineral water can also make a contribution, so it is worth a look at the label.

Those who want to supplement additionally look for well-tolerated forms and take magnesium preferably with a meal or in the evening. Many people also appreciate products that combine several forms of magnesium. In the case of kidney disease, ask your doctor first, and very high amounts can affect digestion, so as with everything: better an everyday amount, taken regularly and calmly.

Collagen: for skin that feels fresh

Collagen is the most abundant protein in the body and the most important structural protein of the skin. Over the years the collagen content of the skin decreases, and this is exactly where collagen peptides come in: these are small, readily soluble fragments of collagen that are easy to build into daily life.

A meta-analysis of 26 randomised trials with a total of 1,721 participants found that hydrolysed collagen improved skin hydration and skin elasticity compared with placebo (Pu et al., 2023). The studies lasted between two and twelve weeks, which shows that the effects do not have to appear only after years.

Everyday life makes it easy: collagen powder is tasteless and dissolves in warm and cold drinks. It fits into your morning coffee, a tea, a muesli, a yoghurt or a smoothie. It is best to turn it into a fixed habit, for example with the first cup in the morning. Vitamin C is involved in the body's own collagen formation, so a glass of freshly squeezed orange juice, peppers, sea buckthorn, rose hip or berries go very well with it. Collagen usually comes from beef or fish, which is worth bearing in mind in case of intolerances.

And the skin also enjoys what costs nothing: drinking enough, sun protection in summer and enough sleep.

Omega-3: fatty acids that are often eaten too rarely

Omega-3 fatty acids are among the essential fats that the body cannot produce itself and therefore has to take in through food. Of particular interest are the long-chain forms EPA and DHA, found mainly in oily sea fish and in microalgae. DHA, for example, is a building block of the cell membranes in the brain and eyes.

Plenty can be put into practice in everyday life: salmon, mackerel, herring and sardines on the plate, ideally once or twice a week, are an enjoyable way. Plant sources such as linseed oil, chia seeds and walnuts also supply omega-3, but in the form ALA, which the body converts into EPA and DHA only in small amounts. Those who eat little or no fish find a plant-based source of EPA and DHA in algae oil, and especially with a vegan diet this is a popular solution.

A practical tip: take omega-3 products preferably with a meal that contains some fat. Anyone taking blood thinners should discuss high-dose products with their doctor first.

Sage: a European plant with a long tradition

Sage has been part of Europe's herbal lore for centuries. It was at home in monastery gardens and farm gardens alike, and in traditional plant lore it has long been associated with the time of the menopause. Today it is still one of the most popular herbs in the kitchen, and its spicy, slightly bitter aroma makes it unmistakable.

In everyday life sage is remarkably versatile. As a tea it is an evening ritual: pour hot water over one to two teaspoons of dried leaves, cover and let steep for a few minutes, done. If you like the aroma, you can round it off with a little lemon or a spoonful of honey. In the kitchen sage goes well with butter, pumpkin, pasta, chicken and oven-roasted vegetables, and fresh leaves can be fried in a pan into crispy chips.

Sage is a strong herb, so the rule is: a cup for enjoyment and not large amounts over a long time. During pregnancy and breastfeeding it is best avoided, as there is not enough data.

Ten everyday tips that go with every supplement

Dietary supplements show their appeal where they fit into an everyday life that is already in good shape. The following ideas can be put into practice step by step, and each one makes a difference on its own.

1. Get out into daylight every day

Even 15 to 30 minutes outdoors does you good, even under a cloudy sky, because it is still much brighter outside than indoors. It is best to combine this with something that is on the agenda anyway: a walk during the lunch break, the way to the bakery, coffee on the balcony. Daylight helps the body keep its day-night rhythm, and in summer the skin forms its own vitamin D with sunlight.

2. Strength training twice a week

Muscles are an asset at any age, and after 40 it is especially worthwhile to look after them consciously. You do not need a gym for this: squats, lunges, wall push-ups and rowing with a resistance band at home are enough to get started. Bones like load, so strength training is also a good complement to calcium, vitamin D and K2. Two short sessions a week are better than an ambitious plan that fizzles out after three weeks.

3. A protein source with every meal

Protein is the building material for muscles, skin, hair and connective tissue. Those who spread it evenly over the day have an easier time. Ideas: yoghurt or quark in the morning, legumes or fish at lunch, an egg, tofu or cheese in the evening. Breakfast in particular is often low in protein, yet a porridge with quark and nuts is quickly made.

4. Eat colourfully, ideally regional and seasonal

The more colourful the plate, the more varied the nutrients. In autumn and winter, pumpkin, beetroot, cabbage, carrots, apples and pears from the region are a good basis. Shopping regionally and seasonally brings freshness and flavour as a bonus, and with little effort a tray of oven vegetables becomes a whole meal.

5. Drink enough, with variety

Water, herbal teas and fruit teas are the simplest companions through the day. If you find it hard to drink enough, put a carafe out in the morning or treat yourself to a fixed tea ritual in the afternoon. Sage, lemon balm or peppermint tea also make drinking more varied.

6. Build supplements firmly into your daily routine

The best supplement is the one you do not forget. If you take vitamin D and K2 with breakfast, collagen with your coffee and magnesium in the evening, you do not need reminders on your phone. Fat-soluble vitamins such as D and K2 are best taken with a meal that contains some fat.

7. Check your blood values once a year

One appointment a year with your family doctor gives orientation. The vitamin D level in particular is informative, and depending on your diet it can be worth looking at iron and vitamin B12 as well. That way you supplement in a targeted way instead of on suspicion.

8. Look after your sleep

Good sleep is one of the nicest habits there is. Fixed bedtimes, a cool, dark bedroom and putting screens away early help. A warm evening ritual with a cup of herbal tea makes the transition from day to night more pleasant.

9. Consciously reduce stress

After 40 the calendar is often at its fullest: work, family, perhaps parents who need care. Small breaks are therefore not a luxury. Five minutes of mindful breathing, a walk without your phone, yoga or stretching in the evening help to clear your head. An evening a week that belongs only to you counts too.

10. Shop consciously and check quality

With dietary supplements it is worth looking at the details: which form of the nutrient is contained, how much of it, are there laboratory-tested batches and GMP-certified manufacturing? Good products manage with as few additives as possible and are filled in light-protected glass. And anyone taking medication, especially blood thinners, asks at the pharmacy or their doctor before starting a new supplement.

Conclusion: small steps can do a lot for the coming decades

After 40 nothing has to be complicated. Daylight, exercise, a nutrient-rich kitchen and targeted supplements such as vitamin D with calcium, K2, magnesium or collagen together form a coherent picture. For vitamin D with calcium and for collagen there are meta-analyses, while for other building blocks the appeal lies in how well they fit into everyday life.

Those who proceed step by step, adopt one or two new habits a month and involve their doctor or pharmacy when they have questions can build a foundation over the years that holds. And the best part: it is allowed to be enjoyable.

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This article is for general information about nutrients and plants in the life stage after 40 and does not replace medical advice, diagnosis or treatment. If you have health concerns, please consult a doctor or pharmacist.

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Sources

• Weaver CM et al. (2016): Calcium plus vitamin D supplementation and risk of fractures: an updated meta-analysis from the National Osteoporosis Foundation. Osteoporosis International 27(1):367–376. Meta-analysis of RCTs. doi:10.1007/s00198-015-3386-5
• Knapen MHJ et al. (2013): Three-year low-dose menaquinone-7 supplementation helps decrease bone loss in healthy postmenopausal women. Osteoporosis International 24(9):2499–2507. RCT (human). doi:10.1007/s00198-013-2325-6
• Pu SY et al. (2023): Effects of oral collagen for skin anti-aging: a systematic review and meta-analysis. Nutrients 15(9):2080. Meta-analysis of RCTs. doi:10.3390/nu15092080
• EFSA Panel on Nutrition, Novel Foods and Food Allergens (2023): Scientific opinion on the tolerable upper intake level for vitamin D. EFSA Journal 21(8):8145. Scientific opinion. doi:10.2903/j.efsa.2023.8145