Entering the fifth decade of life can be both exhilarating and scary. You may notice your body starts to shift in unexpected ways, and now is the time to pay extra attention. It can be easy to brush off those minor aches and pains as normal aging symptoms. However, your body may tell you you are missing important nutrients as you age.
During their 40s, women are often entering the perimenopause phase, which is not discussed enough in our friend circles and doctor's offices. It can feel isolating as your hormones shift, and you do not know where to turn, even with all the information available.
Common symptoms during perimenopause can include an increase in anxiety and depression, fatigue, weight gain or fluctuations, and even hot flashes. Many of these symptoms can be due to simply a lack of certain micronutrients.
You may be one of the lucky ones and be feeling fantastic in your 40s! Even if you are well, it is important to stay proactive for your long-term health. This may include taking a multivitamin designed to meet your specific needs.
Regardless of where you find yourself today, the purpose of this guide is to provide the best multivitamin options for women over 40. We will also cover the key micronutrients for 40+ women to focus on and the best options for testing your current nutrient status.
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Understanding the Nutritional Needs of Women Over 40
The purpose of a multivitamin is to fill in incomplete nutritional gaps even on the healthiest, plant-forward diet. (2,6,18) If these gaps are not filled, they can lead to various symptoms that may be treated inaccurately. The most common nutrient deficiencies among women include Vitamin D, folate, magnesium, B12, and potassium.
Common Symptoms
The most common physical evidence of nutrient depletion is general fatigue, reduced ability to fight infections, impaired mood and memory, and an increase in conditions like Type 2 diabetes and heart disease. (36)
Micronutrient Testing Options
Testing is highly recommended to determine what individualized nutrient gaps exist. This allows a more targeted approach when comparing multivitamins. It also provides a detailed analysis of where additional supplementation may be needed. See micronutrient testing options below.
- NutrEval FMV by Genova
- Micronutrient test by SpectraCell
- Cellular Nutrition Assay by Cell Science Systems
Also, take into consideration that there is variability between the available tests on the market. It is recommended to choose one and then track trends over time for consistent results. (3)
Key Vitamins and Minerals for Women Over 40
- Folate: This nutrient is responsible for supporting immune function, detoxification, and forming healthy red blood cells. (17,35)
- Magnesium: This is one of the most essential nutrients to take daily. Magnesium is involved in over 300 enzymatic reactions, such as energy production, muscle function, and nerve transmission. Magnesium deficiency can contribute to muscle cramps, fatigue, and cardiovascular abnormalities. (11,12)
- B12: The rate of B12 absorption decreases as we age. It's essential for nerve and brain function, DNA synthesis, and red blood cell production. B12 deficiency can result in anemia, neuropathy, and cognitive impairment. (4,34)
- Vitamin D: Also a hormone, it plays a crucial role in calcium metabolism, bone health, immune function, and modulation of inflammatory responses. Deficiency is associated with an increased risk of osteoporosis, diabetes, heart disease, autoimmune conditions, and even multiple sclerosis. (7,27,37)
- Potassium: This nutrient is important for reducing the increased risk of stroke as you lose the protective effects of estrogen during perimenopause. It also helps to lower blood pressure. (2,22,29)
- Iron: This mineral is essential for energy and to prevent anemia that may accompany heavier periods during perimenopause. (20)
- Omega-3: These anti-inflammatory fatty acids support a healthy heart and brain. Higher levels of Omega-3s help balance Omega-6 fatty acids found in processed foods and meat. (5)
- Calcium: Crucial for bone formation and retention as women age. It also supports other vital micronutrients like Vitamin D and magnesium. (28)
What to Look for When Choosing a Quality Multivitamin
All supplements are not created equal, so knowing what to look for when making your decision is essential. The quality, potency, and bioavailability of ingredients can vary significantly between brands. It is vital to choose a multivitamin that meets your specific nutritional needs. See below to assess if you are choosing a quality supplement.
Quality and Purity
You should see a certificate of analysis (COA) on their website. This document provides information about a product's quality, purity, and potency.
It includes the results of various tests performed on the product during the manufacturing process. These tests may consist of microbiological, chemical, and physical analyses. This ensures access to the most accurate and up-to-date information about a supplement's quality and safety.
Look for a cGMP stamp of approval (current Good Manufacturing Practices). An appropriate regulatory body in the manufacturing country sets and enforces these regulations.
See if they have conducted third-party research. Supplements that undergo third-party testing and analyze each batch to guarantee their purity and potency ensure trust. Companies that report statistics based on their internal research can be outcome-biased to sell more products.
Ideally, any supplement is thoroughly tested for heavy metals, contaminants, and microbes by a third-party, FDA-registered, ISO/IEC-certified laboratory.
Dosage and Bioavailability
Optimal doses for most supplements are individualized. However, the dosing instructions provided should be the starting point when it comes to a multivitamin. It is essential to note whether the instructions say once or twice daily, as consistency is key. Choose the best option for your patient based on their lifestyle and habits.
Bioavailability is also an important consideration. Choosing a liposomal option over a capsule may be a better fit for a patient with gut malabsorption or swallowing barriers.
Ingredient List
Other qualifiers that are nice but not critical to a supplement's effectiveness are gluten-free, dairy-free, soy-free, certified non-GMO, no colorants or synthetic fillers, glyphosate-free, and made in the USA.
Additionally, avoid gummies! Although it is tempting to choose the gummy version of a multivitamin, these are typically high in sugar and other natural flavors that you should avoid if possible.
The Best Multivitamins for Women Over 40
Below are excellent options depending on your preference, symptoms, and recent lab testing.
- O.N.E. Multivitamin by Pure Encapsulations: A vegetarian-friendly option that is affordable.
- PhytoMulti without Iron by Metagenics: Women's needs vary, so it's best only to take additional iron if needed based on testing.
- Ultra Vitamin by Quicksilver: A vegan-friendly liquid option that is great for those with trouble swallowing pills or malabsorption concerns. It also contains carotenoids—lutein, zeaxanthin, and lycopene—for eye health and antioxidant support.
- Women's Fermented Multivitamin by Codeage: Contains lutein for eye health, probiotics for gut support, and fermented herbs for energy and stress support.
- Prenatal Multi Powder by Needed: This powder is ideal for adding to a morning smoothie and decreasing the total number of daily pills. Its vanilla flavor profile blends well with almost any ingredient. Even though it says prenatal, it is okay to take even if you aren't planning on getting pregnant soon or ever! The biggest difference between other multivitamins is the presence of choline and levels of folic acid.
Choline can help prevent hair loss, improve energy, and aid in weight loss—all symptoms that can worsen as we age. It is also vital for brain development, neurotransmitter synthesis, and healthy liver function, so it's not just for pregnant humans!
How to Incorporate Multivitamins into Daily Routine
The best time to take a multivitamin depends on the type of vitamin and a person's routine. Below are some general guidelines.
- Consistency is key: The best time to take a multivitamin is when it fits into a daily routine. Taking a multivitamin with breakfast is an easy way to pair it with another daily habit. In addition, most multivitamins contain B vitamins, which improve energy. However, they can also disrupt a healthy sleep cycle if taken in the afternoon or evening.
- Consider taking them with a meal: Most vitamins contain fat-soluble nutrients (like A, D, E, and K), which are best absorbed with food.
- No supplement replaces a whole-food, health-focused diet: Multivitamins can help fill any nutrient gaps, but they should be part of a balanced food approach for maximum benefits.
Common Myths and Misconceptions
There have been misconceptions about multivitamins that should be debunked.
- More is better: Taking more than the recommended multivitamin dose can be harmful. For example, taking too much iron can damage organs.
- Everyone should take a multivitamin: Only some people need additional supplements if they are not getting the nutrients they need from their diet. The preferred approach is to test first and then treat second.
- There are no side effects: Similar to medications, any supplement has the potential to produce adverse symptoms like nausea or headaches. It is always advised to speak with your doctor before starting any over the counter supplements.
There is ongoing research on the potential benefit of supplements on longevity and health span. However, plenty of evidence supports the use of daily vitamins.
- The Age-Related Eye Disease Study (AREDS) found high doses of vitamins C and E, beta-carotene, zinc, and copper reduced the risk of advanced age-related macular degeneration (AMD) in high-risk individuals.
- The Physicians' Health Study II, a large-scale study of ~15,000 physicians over 10 years, found a modest reduction in cancer incidence among those taking a daily multivitamin compared to a placebo.
- Studies have shown that they help prevent nutrient deficiencies, particularly in at-risk populations, such as the elderly, pregnant women, and those with restrictive diets. For example, folic acid in multivitamins is crucial for pregnant women to prevent neural tube defects in their babies.
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Key Takeaways
- For women over 40, taking a multivitamin to fill in nutrient gaps is likely a necessary addition to their daily routine to stay healthy.
- Do your due diligence when choosing a multivitamin and pick based on your unique needs.
- When starting a new supplement, make sure to check all the vitamins you are taking to avoid overconsuming any one micronutrient.
- Whichever option you choose, it is recommended that you take a daily multivitamin as you navigate your fourth decade of life.
- It is advised that you consult with your primary care physician about your specific needs before starting any supplement.
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