6 Science-Backed Supplements for Women Over 50
Written By Dr. Laurie Marbas, MD
I’m turning 55 next month, and I feel better than I did in my 30s.
That’s not marketing, it’s metabolism, habits, and consistency. After decades practicing lifestyle medicine and coaching thousands of women, I’ve learned this:
Food is foundational, but supplementation becomes strategic in your 50s.
Why? Because nutrient absorption changes. Hormone levels drop. Muscle mass declines. And brain fog becomes a common complaint.
Most of these shifts are silent until they become disruptive. That’s why I take a targeted approach to support my body.
Here’s what I take, why it works, and what the research says about these essential supplements for women over 50.
Important Disclaimer: This supplement routine works for me based on my medical history, lifestyle, and lab data. Supplementation is not one-size-fits-all. Always talk to your healthcare provider before starting any new supplement, especially if you have a medical condition or take medications.
1. Vitamin B12 for Energy and Nerve Health
What I Take: 300 mcg (as methylcobalamin and adenosylcobalamin from COMPLEMENT Essential)
Why: B12 deficiency is common in midlife women, particularly those on plant-forward diets. This vitamin is essential for nerve health, cognitive function, and energy production. A deficiency can elevate homocysteine, which is associated with cognitive decline and cardiovascular risk.
The Science: B12 deficiency affects up to 20% of older adults and can lead to neuropathy, fatigue, brain fog, and anemia. Active forms like methylcobalamin and adenosylcobalamin are better absorbed and utilized by the body.
2. Vitamin D3 for Bones and Immunity
What I Take: 2,000 IU (from COMPLEMENT Essential)
Why: Vitamin D supports immunity, bone health, mood regulation, and muscle function. Most women over 50 are deficient due to reduced sun exposure and age-related changes in skin synthesis, making it a critical supplement for aging gracefully.
The Science: A lack of Vitamin D is linked to osteoporosis, an increased risk of falls, fractures, and a weakened immune response in postmenopausal women.
Tip: Take it with a fat-containing meal for better absorption.
3. Omega-3s (DHA & EPA) for Brain and Heart Health
What I Take: 320 mg DHA + 150 mg EPA (from Algal Oil in COMPLEMENT Essential)
Why: Omega-3s reduce inflammation, support brain health, and improve cardiovascular function. DHA is especially important for memory and mood, while EPA helps regulate inflammatory pathways.
The Science: Studies link higher intake of DHA and EPA with slower cognitive decline and a reduced risk of heart disease. ALA from sources like flax or chia doesn’t reliably convert to DHA or EPA, making direct supplementation important.
Tip: Skip fish oil. Algal oil is a clean, sustainable, and equally effective source.
4. Iodine for Thyroid and Metabolism Support
What I Take: 150 mcg (from organic kelp in COMPLEMENT Essential)
Why: Iodine supports thyroid function, which influences metabolism, cognition, and energy levels. Many women in their 50s and beyond unknowingly become iodine deficient from avoiding dairy, eggs, and iodized salt.
The Science: Even a mild iodine deficiency can impair thyroid hormone production. This can contribute to fatigue, cold intolerance, and changes in weight. Women are particularly vulnerable to these effects.
Tip: More is not better. Stick with 150 mcg daily unless your doctor advises otherwise.
5. Creatine Monohydrate for Muscle and Cognition
What I Take: 5 g
Why: Creatine is a powerhouse for women over 50. It supports muscle mass, brain energy metabolism, and mitochondrial function. It helps counteract age-related muscle loss (sarcopenia) and shows emerging benefits for cognition and mood.
The Science: Creatine supplementation has been shown to improve muscle strength and memory performance in midlife adults. It also appears to support mental clarity and resilience to stress.
Tip: A loading phase is not necessary. Just take 5 grams daily, mixed in water or a smoothie. It is safe and effective for women.
6. ForHer Daily Support, A Targeted Formula for Modern Gaps
What I Take: 1 daily serving of COMPLEMENT ForHer
Why: This is my “modern world insurance policy.” It includes nutrients often missed in standard tests or under-emphasized in the average multivitamin but critical for hormone balance, bone density, and metabolic support.
Key Ingredients and Why They Matter:
- Methylated Folate (5-MTHF): Supports methylation, detox, neurotransmitter production, and homocysteine regulation.
- Iron: Essential for oxygen transport, energy production, and preventing anemia.
- Copper (chelated): Partners with iron and supports collagen and red blood cell formation.
- Inositol: Helps with mood regulation, insulin sensitivity, and restful sleep.
- Phosphatidylcholine: Supports brain membrane function and liver health.
- Boron: Supports bone strength and estrogen metabolism.
The Science: These ingredients fill common midlife nutrient gaps and support the systems most impacted by the hormonal shifts of menopause and perimenopause.
Tip: Take it consistently. Results come with daily use over weeks, not overnight.
Final Takeaways: And My Daily Stack
I take these supplements because they are clean, effective, and science-based. More importantly, I take them because they make me feel good, and I see the same results in my patients.
These are not trendy fixes or mega-doses. They are foundational tools that support the systems already doing the healing, rebuilding, and regulating behind the scenes.
Here's my foundational daily stack:
- COMPLEMENT Essential, which covers the nonnegotiables — B12, vitamin D3, omega-3s, and iodine, plus additional support from magnesium, selenium, and zinc.
- COMPLEMENT ForHer, which adds a few smart extras like methylated folate, copper, inositol, phosphatidylcholine, and boron.
- COMPLEMENT Creatine, which helps preserve muscle, strength, and brain energy as I age.
Together, these three give me both the essentials and the insurance I want to feel steady, strong, and clear in my 50s. When used consistently, this simple routine can help you feel more like yourself, at any age.
FAQs: Supplements for Women Over 50
What are the best supplements for women over 50?
The best supplements address common needs for this age group, including support for bone density, brain health, muscle mass, and hormone balance. Key science-backed supplements include Vitamin D3, Vitamin B12, Omega-3s (DHA/EPA), Iodine, and Creatine.
I take:
- COMPLEMENT Essential, which covers the nonnegotiables—B12, vitamin D3, omega-3s, and iodine, plus additional support from magnesium, selenium, and zinc.
- COMPLEMENT ForHer, which adds a few smart extras like methylated folate, copper, inositol, phosphatidylcholine, and boron.
- COMPLEMENT Creatine, which helps preserve muscle, strength, and brain energy as I age.
How do I know if I need these supplements?
I recommend just about everyone support their diet with a few key supplements, based on their age, lifestyle, and goals. But there may be more dramatic signs you might need supplementation, including fatigue, brain fog, mood changes, muscle weakness, or poor sleep. However, the best way to know is to consult your healthcare provider, who can recommend blood tests to identify specific deficiencies in nutrients like Vitamin D or B12.
Are these supplements safe for everyone?
While these supplements are generally considered safe for most people, they are not suitable for everyone. Your individual needs depend on your diet, lifestyle, genetics, and existing medical conditions. It is crucial to speak with a doctor before starting any new supplement regimen.
Can I get these nutrients from food alone?
A healthy diet is the foundation of good health. However, as we age, our ability to absorb certain nutrients decreases. Additionally, some nutrients like Vitamin D are difficult to obtain in sufficient amounts from food alone. Supplements can help strategically fill these nutritional gaps.
What are the best supplements for energy and brain health?
For energy and brain health, Vitamin B12, Creatine, and Omega-3s (especially DHA) are excellent choices. B12 is vital for energy production, creatine supports brain energy metabolism, and DHA is a key structural component of the brain.
