Women's Health March 25, 2026 0 Comments

Unlock the Secret Supplements Every Woman Needs in Her 20s, 30s, 40s, and Beyond—You Won’t Believe What Changes Next!

Ever stood in front of your fridge, loaded with all the “right” foods — veggies, colorful macros, the whole shebang — yet still wondering, “Am I missing something here?” Yeah, me too. We all try to nail that perfect plate, but when it comes to actually hitting every nutrient mark, it can feel like juggling flaming swords. And just when you think you’ve got a handle on it, boom, your body throws a curveball — especially as the years pile on and your vitamin needs start to shift. From the rollercoaster of hormone changes during menopause to stealthy bone density dips and muscle mass drifts, our nutritional game has to evolve — like, big time. But don’t sweat it; I’ve tapped some genuine experts who break down which supplements actually matter, decade by decade. So before you add yet another pill to your routine, let’s chat about what your body really craves and how to keep crushing it at every age. Ready to decode the supplement mystery? LEARN MORE

5 min read

Even when it feels like you’re doing everything “right” in the kitchen—you’re trying to eat enough veggies, you’re trying to get all your macros in, and you’re trying to add plenty of color to your plate—there’s still that key word “trying.” And you might be wondering if you need a supplement or two (or three?) juuust to make sure.

To make things more complicated, the vitamins and nutrients you need change as you age. For instance, “as women navigate through the wonderful world of the menopause transition, there are changes, health-wise, that happen,” says Leslie Bonci, RD, a sports dietitian based in Pittsburgh. As your hormone levels start to decrease, you may be more likely to lose bone density and muscle mass. When these changes happen, “there are certain nutrients that are going to be needed more than others,” she adds.

Meet the experts: Leslie Bonci, RD, is a sports dietitian based in Pittsburgh. Navya Mysore, MD, is a primary care physician, women’s health expert, and WH advisor based in New York City.

So, complicated, yes. But we found the right experts to simplify everything—no matter what stage you’re at in life. Here are the most important supplements for women in every decade, per experts.

When You Need a Supplement

Remember, before starting any new supplement, have a conversation with your doctor. They’ll help you ensure supplementation is the best course of action after considering your holistic healthcare plan, and you can rule out any potential medication interactions.

However, “supplements are a complement to—not a replacement for—eating,” Bonci says. They’re just one piece of the puzzle; in order to live your healthiest, longest, best life, you’ll want to make sure you’re eating nutritiously and exercising consistently. That’s the key to living well.

The Best Supplements for Women in Every Decade

20s

Vitamin D is important at every age, but it’s “especially important in your 20s because it supports peak bone mass development and immune health,” says Navya Mysore, MD, a primary care physician, women’s health expert, and WH advisor based in New York City. However, “there aren’t that many foods that have vitamin D in them,” says Bonci. The foods with the most are fatty fish like salmon, swordfish, and mackerel (a three-ounce serving of each contains between 250 and 560 IU), and mushrooms and pasteurized American cheese (one cup of both has just over 100 IU). So, most adults should try to get 1,000 to 2,000 IU daily through a supplement.
Prenatal vitamins are important in your 20s to support nutrient stores if you want to have kids in this decade. Folate in specific can “help prevent any health issues with the baby [and] help to decrease the risk of premature birth,” Bonci says. Prenatal vitamins can also improve maternal health during the pregnancy, per a 2023 review in the Journal of Family Medicine and Primary Care.
Iron is a pretty common nutrient to be deficient in, especially for women, and especially for those who exercise regularly and/or are plant-based, says Bonci. “It’s really difficult” to get enough iron through your diet alone, she says, so if your values are low, talk to your doctor about taking it as an individual supp or as part of a multivitamin.
Calcium is very important for bone health, and you reach peak bone mass before 30, says Bonci. You can keep your bones healthy by eating enough protein and doing weight-bearing exercise, but “calcium is also right there on the list as an integral part of bone mineral density,” she adds. If you’re lactose intolerant or don’t consume dairy because of dietary restrictions, your values may be low—which means a supp may be a good idea.
B12 helps with nerve function and nervous system health, per the National Institutes of Health. But it’s primarily found in animal foods, so if you’re vegetarian or vegan, you may want to look into a supplement, says Bonci.

30s

Magnesium is important across all decades, but it “is particularly helpful in your 30s as rising stress and lifestyle demands can deplete levels,” says Dr. Mysore. “Most people are deficient to some degree in magnesium, especially for individuals who are exercising frequently and having a lot of muscle breakdown.” It can help the muscles relax and rebuild, and can help improve sleep and general relaxation. Dr. Mysore says magnesium bisglycinate is generally well-absorbed, and to aim for around 400 milligrams per day.
Vitamin D
Iron
Prenatal
Calcium
Vitamin B12

40s

Omega-3s are important in the 40s because that’s when many women see their cholesterol levels start to increase as estrogen and progesterone levels decrease, says Dr. Mysore. This supplement can “help reduce inflammation and support cardiovascular, brain, and joint health,” she adds. If you consume a lot of salmon, avocado, olive oil, and other sources of omega-3s but your cholesterol is still high, try an omega-3 supp.
Vitamin K, especially in conjunction with vitamin D and calcium, is “the trifecta for bone mineral density” in your 40s, Bonci says. A 2023 review in Food Science & Nutrition found that it’s specifically helpful for osteogenesis, or bone formation. Vitamin D and K2 can also help “proper calcium metabolism during hormonal transitions,” adds Dr. Mysore.
Calcium
Vitamin B12
Magnesium
Prenatal

50s

Choline “is really rising to the forefront,” says Bonci. It’s not in many food sources, but it’s important for brain health. A 2023 review in Frontiers in Endocrinology found that choline supplementation may improve cognitive function and also be protective for the heart, which are imperative to start thinking about in your 50s.
Multivitamins may be helpful in this decade because they can help fill in nutrient gaps. A multivitamin “just kind of fills in the shortfalls to give the body what it needs consistently every day,” Bonci says. She recommends looking for one specifically for older women, as it may have different amounts of nutrients than one for younger people.
Magnesium
Vitamin D
Calcium
Omega-3s
Vitamin B12

60s and up

Vitamin D is important for all decades, but especially “when you’re in your 60s and if you’re trying to prevent osteoporosis or you have osteopenia,” says Dr. Mysore. So, make sure to have plenty of vitamin D and calcium on deck.
Protein supplements should “never replace balanced meals and strength training, but they become especially important in your 60s to help preserve muscle mass, strength, and mobility,” says Dr. Mysore.
CoQ10 is an enzyme that can help produce ATP, improve blood flow, and increase the production of antioxidants, per the NIH. You should especially consider taking it if you’re on a statin, because statins can lower your CoQ10 levels, Bonci says.
Creatine has a ton of benefits: It may improve mood and cognitive function, and help increase strength and exercise performance, specifically for women, according to a 2025 review in the Journal of the International Society of Sports Nutrition. So, it’s a good idea to start taking it during (or before!) your 60s, Bonci says.
B12
Magnesium
Calcium
Omega-3s
Multivitamin
Choline

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Addison Aloian is the associate health & fitness editor at Women’s Health, where she writes and edits across the health, weight loss, and fitness verticals. She’s also a certified personal trainer through the National Academy of Sports Medicine (NASM). In her free time, you can find her lifting weights at the gym, running on the West Side Highway in New York City—she recently completed her first marathon, the 2025 New York City Marathon—and watching (and critiquing!) the latest movies that have garnered Oscars buzz. In addition to Women’s Health, she’s made an appearance on the Oprah Podcast and her work has also appeared in Allure, StyleCaster, L’Officiel USA, V Magazine, VMAN, and more.