Stepping into your 40s often comes with gradual but noticeable shifts in how your body feels and functions. Hormonal changes, shifts in energy and metabolism, and changes in digestion and nutrient absorption can all play a role. These transitions are completely natural, but they can also create different nutritional needs.

A thoughtful supplement routine can offer meaningful support during this evolving stage. By filling potential nutrient gaps and helping the body adapt, the right combination of vitamins, minerals, and key nutrients can help strengthen the foundations of long-term wellbeing.

The role of a high-quality multivitamin

Think of a multivitamin as your daily baseline. Quality and formulation matter, especially as nutritional needs change with age. A multivitamin designed for women over 40 should reflect these shifts and offer meaningful, everyday support for key aspects of health including immunity, cellular protection, healthy ageing, bone health, cognition, energy, thyroid function and the nervous system.

The most effective formulas often go beyond basic nutrient coverage. They provide optimal levels of vitamins, minerals, and additional supportive ingredients that help keep the body functioning well. Many advanced options may include botanicals or bio-actives chosen to support key areas like hormone health and the body’s natural detoxification processes. This more comprehensive approach brings essential nutrients together, offering broad support in a single supplement.

Because women’s needs can vary across different life stages, even within the 40s, many multivitamin ranges offer stage-specific options. Women who are still menstruating may benefit from formulas that include iron to help replenish monthly losses and support energy levels. Those moving through perimenopause often look for additional support as hormone levels begin to fluctuate, and antioxidant-rich formulas help promote healthy ageing and protect against increased oxidative stress. For women approaching or in menopause, some formulations also incorporate targeted botanicals traditionally used to support this stage, offering gentle support for balance and overall wellbeing. Tailored formulas adjust nutrient levels and supportive ingredients to reflect these changes, helping women choose the option that best aligns with their current stage and needs.

B Complex vitamins

B vitamins play a central role in energy production, nervous system health, cognitive function, and hormone support. During the 40s, ongoing hormonal changes and increased stress (career, families, ageing parents etc) can increase the body’s demand for these nutrients, making adequate intake particularly important. For instance, vitamin B6 plays a key role in hormonal balance. Vitamin B12 deserves special attention, as absorption can become less efficient with age. While a good multivitamin should supply all B vitamins at meaningful levels, standalone products such as a B complex or targeted B vitamins such as B5, B6, or B12 are available.

Vitamin D3 + K2

Vitamin D is important throughout life, but it becomes especially valuable in your 40s. It supports bone strength, immune health, and overall wellbeing, all key areas during midlife. During perimenopause, natural hormone changes can begin to affect both bone and cardiovascular health. This makes effective calcium use even more important. When combined with vitamin K2, vitamin D3 helps the body direct calcium into the bones and teeth, rather than letting it build up in soft tissues. Vitamin K2 essentially guides calcium to where it’s needed most. Together, vitamins D3 and K2 offer focused support for women over 40, helping maintain strong bones and supporting heart health as hormone levels start to shift.

Key minerals to consider

Calcium

Calcium works hand in hand with vitamins D3 and K2, making it another key nutrient to consider. It’s essential for maintaining strong bones, as well as supporting normal muscle function and nerve signalling. For women who don’t meet their needs through diet alone, a supplement can be helpful. Wholefood calcium sources, such as seaweed-derived forms, are well absorbed and provide a gentle, bioavailable option.

Magnesium

Magnesium is often low in the modern diet, and for women in their 40s it can be particularly helpful during periods of stress or disrupted sleep. Hormonal shifts and day-to-day stress can place extra pressure on the nervous system, which may contribute to poor sleep, muscle tension, and increased feelings of stress. Because magnesium is a bulky mineral and difficult to include in meaningful amounts within a multivitamin, it’s often more effective as a standalone supplement, ideally in a well-absorbed form such as magnesium bisglycinate.

Other supportive nutrients

Omega-3 Fatty Acids (EPA & DHA)

Omega-3 fatty acids can be especially valuable for women in their 40s, as changing oestrogen levels may influence inflammation, mood, and cardiovascular health. The long-chain omega-3s EPA and DHA support heart and brain function, help regulate inflammatory processes, and contribute to joint health. Because oestrogen naturally has cardioprotective effects, fluctuations during perimenopause can make omega-3 intake even more important to help support heart health and cognitive wellbeing at this stage of life.

Probiotics

Gut health plays a key role in overall wellbeing and hormone balance, which makes probiotics particularly supportive in your 40s. The gut influences digestion, immunity, and even mood, and as hormone levels fluctuate and the gut microbiome naturally shifts with age, digestive changes can become more noticeable. Probiotic formulas designed for women or for specific life stages can offer more targeted support, helping to maintain a healthy, balanced gut environment during this time.

Collagen

Collagen production naturally declines from the mid-20s, but the effects often become more noticeable in our 40s. Many women may experience changes in skin elasticity, joint comfort, and hair and nail strength - changes that can be accelerated by declining oestrogen levels. Collagen peptides can help support the healthy appearance of skin, joint mobility, and even the integrity of the gut lining.

Adaptogens for stress and balance

Adaptogenic herbs such as ashwagandha can provide gentle support for stress resilience, energy, and balance. Sleep disruption, mood changes, and increased sensitivity to stress are common during our 40s, and adaptogens can help the body adapt more smoothly to these challenges.

Targeted formulations

Targeted formulas can be especially useful for women looking to support specific areas of health. Many supplements are designed with focused blends to address concerns such as perimenopausal symptoms, sleep, bone or joint health, blood sugar balance, or adrenal support. These products often combine nutrients and botanicals chosen for their relevance to particular challenges, helping women select options that best match their individual needs and symptoms.

Bringing it all together

Together, the nutrients mentioned above can create a strong nutritional foundation for women over 40, supporting energy, hormonal balance, cognitive function, gut health, and long-term vitality. With the right combination of nutrients, women can move through perimenopause and beyond feeling supported and resilient.