Why Women Over 40 Should Consider a Multivitamin

If you are approaching the age of 40 years old or have already hit that point, you have some things to consider regarding your health. You’re likely going to be experiencing changes in your hormone function as menopause approaches. Your body may start to absorb nutrients differently, resulting in deficiencies. It’s important that you don’t turn to a poor-quality multivitamin that is made with synthetic ingredients. Look for something that provides you with the following benefits.

Provides Essential Nutrients

Optimal nutrition over the age of 40 includes a plentiful variety of vegetables, fruits, whole grains, low-fat dairy products, soy, lean protein and healthy fats / oils. Women should be staying away from refined sugar, saturated fats and excessive levels of sodium. Important nutrients that you should supplement with include calcium, potassium, vitamin C and vitamin A.

Fills In Nutritional Gaps

It can be difficult to consume a full panel of nutrients each day. If you’re a picky eater, you’re on the go a lot or you just don’t feel hungry, you may be feeling like it’s impossible to consume enough healthy foods. You can fill in nutritional gaps with the use of a multivitamin. A lot of products are made using whole foods, so you can feel confident that you’re getting your nutrients from real sources.

Numerous Health Benefits

If you aren’t getting enough nutrients in your diet, your energy levels will drop. Supplementation can ensure that you feel charged and ready for the day ahead. You can also experience less stress and anxiety when your multivitamin for women 40+ contains things like B complex vitamins and magnesium. Multivitamins can also keep free radical damage in check.

What Vitamins Should 40-Year-Old Women Take?

Let's take a look at what ingredients / vitamins / minerals you should be looking for in a product.

Vitamin D

You can get your daily dose of vitamin D from the sun, but a lot of us don’t have access to sunlight for prolonged periods each day. This results in a lot of women having vitamin D deficiency, especially in the winter months. If you ignore low levels of vitamin D, this can lead to osteoma Lacia. This is a condition where the hardness of your bones will decrease. Heart disease, cancer and diabetes are other side effects of low vitamin D. After you go through menopause, your body isn’t producing estrogen anymore. This can lead to bone loss, so supplementation over the age of 40 is important.

Calcium

Calcium is what our bodies need in order to build up the strength of our bones. When you’re over the age of 40, you’re not going to grow anymore. However, you may start to experience bone density loss. If you don’t take care of this issue, it can put you at risk of bone breaks and fractures.

Potassium

Potassium naturally regulates your blood pressure, but you have to be careful with the amount that you’re taking. You’ll usually find that supplements contain very low doses of potassium. Higher levels must come from a prescription from your doctor. Side effects of too much potassium can include damage to your stomach, intestines and heart.

Magnesium

Magnesium also regulates your blood pressure naturally. It also helps promote balance within your immune system, nervous system and muscular system.

Vitamin B12

All of the B vitamins are extremely beneficial to the body, but B12 helps with the development of new DNA. It also helps your body maintain appropriate levels of iron. This prevents anemia and fatigue. Vitamin B12 can be found in many healthy foods like greens and meat, but your stomach may start to lose its ability to absorb this nutrient as you go beyond the age of 40. Supplementation can address this issue.

Folic Acid

Folic acid is one of the B vitamins, and it has the ability to prevent heart disease, stroke, heart attack, etc. It can also decrease your chance of developing cancer.

Probiotics

Some multivitamin supplements contain probiotics, which is a beneficial bacteria that you need to have in your gut for optimal digestion and immune function.

The Best Multivitamins for Women Over 40 Years Old

If you’ve ever wandered down the multivitamin and supplement aisle at your local grocery store or health food store, you know how many different brands and types of products there are for sale. I want to break down what I believe are the seven best multivitamin supplements for women over the age of 40.

#1: Ritual Women’s Multivitamin (Ages 18-49)

Ritual’s Essential Multivitamin for Women contains a very beneficial combination of nutrients that are designed to help your body thrive and flourish well into your 40s and 50s. Ritual is a very transparent brand that explains where each of their ingredients comes from and why it’s included. To promote brain health, immune function, heart health and adequate energy levels, Ritual has included the following nutrients (in addition to others) in their Essential Multivitamin for Women.

Key Ingredients

Folate- Methylated folate is used for optimal absorption, even in people who have a genetic mutation that makes it difficult to absorb folic acid.

Omega-3 DHA

Sourced from microalgae for a fish-free DHA source, Ritual’s multivitamins for women promote heart health and brain health.

Vitamin B12

Ritual has included a biologically-active form of B12 in their supplement. This increases absorption which in turn equates to increased energy and improved mood.

Vitamin D

When your exposure to sunshine is lacking, you can get your daily dose of vitamin D from Ritual’s Multivitamin for women. It’s sourced from lichen for a vegan-safe supplement option.

Vitamin K2

This bioavailable K2 source will improve your bone health and bone density when you’re not getting enough from your diet.

Claimed Benefits

• Promotes bone health, brain health, heart health and an increase in energy
• Protects your body from free radical damage
• Increases red blood cell production in the body with chelated iron

Pros

• Scientifically formulated
• Tested by a third party company
• Plant-based

Cons

• Some vitamins are included at high doses. You may want to stick with lower levels of nutrients if you’re not sure that you need excessive amounts added to your daily intake.

#2: Opositiv DISCO Women’s Multivitamin Gummy

Opositiv DISCO Women’s Multivitamin Gummy is designed to change the way that you feel about taking a multivitamin. It tastes great thanks to a combination of pineapple, tropical punch and strawberry flavoring. It also contains 15 different vitamins and minerals that are essential in your everyday life. Adaptogens like Ashwagandha and Rhodiola are included for stress relief and brain health.

Key Ingredients

Ashwagandha and Rhodiola- These two adaptogens take this multivitamin from OPositiv to the next level. Not only will the nutrients included help balance your body and provide it will essential nutrition, but you can tackle the stress in your life that may be taking a toll on your body as well. These two ingredients can help you better handle anything that comes your way.

DHA

DHA is included to help promote circulation of blood in the body and decrease inflammation. The Omega-3 fatty acid included in this product comes from algae.

Folate

Folate (also known as vitamin B9) is incredibly important when it comes to the formation of healthy red blood cells in the body. It can also increase your energy and boost your mood.

Biotin

Another B complex vitamin, biotin helps your body convert the food that you eat into energy. It can also make your hair, skin and nails look healthier.

Other included nutrients: A, C, D3, B vitamins, Iodine, Selenium and Zinc

Claimed Benefits

OPositiv’s Women’s Gummy Multivitamin allows you to fill in nutritional gaps that you have in your diet, but you can also reap the benefits of the additional adaptogens that will allow you to feel better from a mental health standpoint. You should also experience increased energy levels without feeling jittery or experiencing any kind of energy crash hours later.

Pros

• Contains adaptogens that can reduce stress levels and improve brain function
• Antioxidants provide support for your immune system
• Contains 15 different core vitamins and minerals
• Vegan friendly
• Gluten free

Cons

• Not marketed to women over the age of 40. It’s simply a multivitamin for women.

#3: Autumn DNA

Autumn DNA utilizes a DNA test kit to recommend the addition of certain vitamins and minerals to your routine. After submitting a simple saliva collection, you will receive information on how to proceed with your supplement subscription. Autumn DNA recognizes that purchasing a multivitamin isn’t a one-size-fits-all approach.

Key Ingredients

The ingredients that you receive as part of your supplement regimen will be determined by your DNA test kit results. However, certain nutrients and herbs are available, such as:

Ashwagandha

Ashwagandha can promote brain health, immune function, reduced stress levels, better quality sleep and even weight management.

B Complex Vitamins

All of the B vitamins can increase your energy levels and improve mental clarity. Our nervous system relies on B vitamins to send appropriate signals to the rest of our body. B vitamins are also important for heart health and healthy blood pressure levels.

Calcium

Calcium supplementation can help you maintain healthy bone density as you age.

Choline

Choline is an important nutrient to supplement with as you age. It helps with brain health and memory, heart health and a healthy metabolism.

Digestive Enzymes

Digestive enzymes will help get your gut in check so that you experience less bloating, cramping, irregular bowel movements and gas. Women often start to experience these GI issues over the age of 40, and many people have an imbalanced gut regardless of their age.

Claimed Benefits

• Provides long term benefits that can transform your life as you age
• Helps maintain healthy blood pressure and heart health
• Improves cognitive ability
• Increases energy
• Boosts immune function
• Fills in nutritional gaps

Pros

• A very personalized approach to supplement consumption
• Backed by science and your DNA
• You receive a full lab report that provides insight into your nutritional needs

Cons

• While this concept isn’t designed for just women over the age of 40, you may find that your results reflect what your body needs at your age right now.

#4: First Day Women’s Multivitamin Supercharge

This delicious tasting Women’s Multivitamin from First Day contains all of the nutrients that your body needs, including A, B1, B2, B6, B9, B12, C, D3, K, Magnesium, Zinc, and Biotin. This product has been scientifically formulated with the help of a trusted medical professional. Less than 100 percent of your daily value is included, so you can still focus on a healthy diet each day without mega dosing on vitamins that you don’t need in large quantities.

Key Ingredients

Vitamin A

Vitamin A helps to promote healthy skin, hair and nails. It’s an important nutrient that can help you maintain a youthful glow as you pass the age of 40.

B Complex Vitamins

B complex vitamins are very important to the body. They increase your energy, help you focus, keep your anxiety under control and can even prevent certain types of cancer.

Vitamin C

Vitamin C is an important nutrient to supplement with for immune function, healthy bones, cartilage production and the formation of blood vessels.

Vitamin D3

Vitamin D3 is an important nutrient that our bodies need for proper immune function, for optimal mental health and to decrease inflammation in the body. Approximately 42 percent of the U.S. population is deficient in this nutrient.

Vitamin K2

Vitamin K2 is a powerful anti-aging nutrient. It can reduce the appearance of fine lines and wrinkles, it can fight against damage from free radicals and it promotes the formation of collagen.

Claimed Benefits

First Day Women’s Daily Supercharge is designed to fill in nutritional gaps that you have while promoting overall health and wellness. All of these ingredients come from natural sources, many of which are fruits and vegetables. It’s the perfect addition to your routine if you’re concerned that you’re not getting enough of what you need from your diet.

Pros

• Made with organic fruits and vegetables
• Refill pouches are provided as part of First Day’s subscription service
• Free of artificial ingredients
• Vegan friendly

Cons

• This vitamin is designed for women over the age of 17.

#5: Care / of Women’s Essential Pack

Care / of Women’s Essential Pack covers all of your nutrient needs in a single-serve pack that’s super convenient to take anywhere that you need to go. It’s great to simply have in the house so you can get all of the supplementation that you need in one packet that’s already measured out for you. It costs less than $2 per day to purchase this product and support optimal health.

Key Ingredients

Calcium

Supplement with calcium for bone health into your 40s, 50s and beyond. Calcium has also been added to this product for increased absorption of other nutrients

Probiotics

The probiotic blend in Care / of Women’s Essential Pack includes B. lactis, L. rhamnosus, and L. acidophilus to better manage your GI system.

Vitamin C

Vitamin C gives your immune system a kickstart so you’re more energetic and can stay healthier even throughout cold and flu season.

Claimed Benefits

• Helps to strengthen your bones while also improving their movement and mobility
• Balances your gut microbiome so you feel better but also reap the benefits of a healthy immune system
• Contains antioxidants that help to fight against free radical damage and boost your immune function

Pros

• Contains a 30-day supply
• Conveniently packaged into separate packets that can be taken with you or used at home
• Non-GMO
• Gluten free
• Vegan friendly

Cons

• Packaging may seem a bit excessive in regard to waste

#6: Best Nest Women’s Multi+ Multivitamin

Best Nest Women’s Multi+ Multivitamin is designed to provide women with nutrients that promote a healthy, active and vibrant life. It has been designed in a way that increases absorption rate while also reducing the risk of stomach upset. Created by a medical professional and mother, this multivitamin doesn’t contain any artificial ingredients and is one of the safest options you’ll find on the market right now.

Key Ingredients

Methylfolate

Boosts brain function, improves memory, boosts your mood and can even promote a better night of sleep

Iron

Helps supply oxygen to the brain by attaching itself to red blood cells in the body. Also helps increase the production of red blood cells.

Methylcobalamin

A necessary nutrient for the production of energy in the body. Necessary for making serotonin.

Claimed Benefits

• Helps restore natural energy levels
• Allows you to lead a more active lifestyle as you age thanks to probiotics, superfoods and vitamins
• Boosts brain health
• Improves immune function

Pros

• Third party tested for purity and safety
• Comes with a 30-day money back guarantee
• Non-GMO

Cons

• I wish the website had provided a little more transparency regarding their ingredients and where they come from.

#7: Mary Ruth’s Women’s Multivitamin Gummies

This tasty strawberry gummy from Mary Ruth’s is designed as a women’s multivitamin product that fills in nutritional gaps and addresses the needs of an adult woman in regard to nutrition. Supporting everything from cellular function to the health of your skin and hair, Mary Ruth’s Women’s Multivitamin Gummies also help with DNA/RNA synthesis, neurochemical production and boosting your immune system.

Key Ingredients

B Vitamins

You get the eight essential water-soluble B vitamins in this product to help your body from a cellular level. They also balance the functions of your nervous system, increase your energy levels and much more. B vitamins such as B5, B12, B6, B7 and B9 are all included.

Vitamin C and Vitamin E

Both of these nutrients support the function of a healthy immune system while also protecting your body against free radicals.

Vitamin D3

Naturally sourced from the sun, many of us are deficient in vitamin D3. This vitamin is essential for immune function and bone health.

Zinc

Supports healthy immune responses and boosts your metabolism.

Claimed Benefits

Mary Ruth’s Women’s Multivitamin Gummies support cognitive function, which can decline as you pass the age of 40. Immune support is also provided, which is important as you get older. When you are exposed to different illnesses when you’re older, it can be difficult to overcome illnesses like you did when you were younger. It’s also important that you can protect your body from free radical damage, cancer, etc.

Pros

• Non-GMO
• Free of many major allergens
• A delicious vitamin specially formulated with women’s health needs in mind
• Helps support immune function, healthy metabolism, skin health and much more

Cons

• Contains stevia extract as the sweetener. Some people may avoid this ingredient.

How Much Vitamins Should a 40-Year-Old Woman Take?

While you may not be deficient in all of the vitamins that are included in a multivitamin supplement, there are nutritional gaps that you should be addressing. A lot of the vitamins and minerals included in supplements are water soluble. This means that your body will expel what you don’t need. The other fat soluble nutrients should be kept at recommended doses in order to prevent overdosing and unpleasant side effects.

When you look at a bottle of multivitamins for women over 40, you’ll want to check how much of the product you’re required to take per dose as well as how many doses are needed per day. Usually you only need to take a multivitamin once per day. Check the included daily value percentage for each of the nutrients on the ingredient list. You’ll be able to see which nutrients are below the daily requirement and which are over.

If you would like to conduct more research into the vitamins that are included in large doses, you can do that to bring yourself some peace of mind. However, vitamin brands cannot release a product that is dangerous to your health because of unhealthy doses. You can also speak with your doctor about a specific supplement if you want to make sure that you’re working something into your routine that will be healthy and safe.

Vitamins to stay away from in high doses include potassium, vitamin C, B-complex vitamins, vitamin A, vitamin D and vitamin K.

The Bottom Line

It can seem exhaustive looking through all of the different multivitamins that are available when you’re a woman over the age of 40. It’s great that you’ve realized that there is a need for supplementation in your life, but you need to make sure you’re getting the specific nutrients that your body needs at this stage in your life.

Hopefully I’ve provided you with some useful information that helps you choose a multivitamin supplement that will serve you well. There are plenty of other great brands out there as well, so feel free to take some time to look through your different options. Don’t be afraid to switch brands if you don’t like the results. Many of the brands we’ve talked about today offer some sort of money-back guarantee if you’re not happy.

Resources to Learn More

Tips for Success from the Nutritionist

If you would like to make some healthy changes that will help bring more nutrients into your diet, I have some tips that you can work into your daily routine.

Breakfast is the Most Important Meal of the Day

It may sound cliché, but it’s actually true that breakfast is an incredibly important part of the day. Make sure that you work a healthy amount of protein into your breakfast. This protein shouldn’t come from unhealthy sources like bacon or sausage. You can get your protein from eggs, turkey bacon, ham and even a smoothie with added protein powder.

Start the Day with Fruits and Vegetables

There are lots of different ways that you can incorporate fruits and vegetables into your diet. You can make a smoothie if you have trouble eating enough of them in the morning. You can also make yourself a fruit salad or add some veggies to your scrambled eggs.

Increase Your Fiber Intake

Your average adult should be consuming 25-38 grams of fiber each day. Most people consume far less than this, which can lead to issues with your gut and immune system. Healthy sources of fiber include oats, vegetables, fruit, nuts and beans.