Best Supplements & Rituals for Women Over 40

As our hormones shift and nutrient needs change, staying energized, strong, and balanced means being intentional with how we care for our bodies. Here are some essentials:

Top Supplements to Consider

(Always consult your doctor or practitioner for personalized advice)

1. Magnesium Glycinate – For better sleep, muscle recovery, and stress support.

2. Vitamin D3 + K2 – Supports immunity, bones, and mood (especially if you’re indoors often).

3. Omega-3 Fatty Acids – For heart health, joint support, and reducing inflammation.

4. Collagen Peptides – Helps with skin elasticity, joint health, and hair strength.

5. B-Complex Vitamins – Boosts energy and supports hormonal balance.

6. Probiotics – For gut health, digestion, and immune function.

7. Adaptogens (Ashwagandha, Rhodiola, Maca) – Helps your body manage stress and hormone shifts.

8. Calcium with Magnesium & Zinc – Especially important for bone density in perimenopause and beyond.

Daily Rituals That Make a Difference

• Morning hydration ritual – Warm lemon water or a mineral-rich electrolyte drink. I mostly drink apple cider vinegar with mother by BRAGG

• 10 minutes of sunlight – Supports circadian rhythm and natural vitamin D.

• Grounding movement – Gentle stretches, yoga, or walking to boost energy and circulation. I walk at least 10K a day as part of my lifestyle.

• Evening wind-down – Herbal tea, screen-free time, or journaling to promote deep sleep.

• Digital boundaries – Protect your peace with unplugged hours and focused rest.

• Weekly detox ritual – Epsom salt baths, dry brushing, or infrared sauna for lymphatic support.

• Weekly family meetings – Reconnecting with each other, asking our children questions and academic reports.