At this point, a healthy diet, regular exercise, strength training, adequate sleep, and stress-reducing activities such as yoga and meditation become important. A healthy lifestyle not only reduces the effects of aging but also helps maintain a strong, active and energetic body for longer.
Along with these, certain supplements can also provide additional support to the body and help promote a healthy and long life. According to health experts, women over 50 can stay as young, energetic and healthy as women in their 30s by taking certain supplements. Let’s explore 5 supplements that women after 50 must take.
Bone loss increases rapidly in women after the age of 50, especially due to the decrease in estrogen during menopause. Vitamin D helps in calcium absorption and strengthens bones. Several studies have shown that vitamin D deficiency increases the risk of muscle weakness, falls and sarcopenia. It is difficult to get enough from foods rich in vitamin D, so supplementation is useful. It is also important for mood balance, immunity and muscle strength.
Many people think that creatine is only for athletes, but it is very beneficial for women over 50 to prevent age-related muscle loss. Women lose about 3-5% of their muscle mass every ten years. Taking 3-5 grams of creatine daily with exercise increases strength, endurance and muscle recovery. New research suggests it’s also beneficial for the brain. It improves attention, memory, reaction time and mood, especially during menopause.
Public health nutrition expert Jasmine Jafrali recommends taking a magnesium supplement. Magnesium is involved in more than 300 chemical processes in the body and plays many roles, from controlling blood sugar to reducing stress. Most women over the age of 50 experience stress, anxiety, brain fog and sleep problems. Stress, caffeine and sugar quickly deplete magnesium. If your diet is low in nuts, seeds and seafood, the supplement is beneficial. It also helps in improving sleep and maintaining mental peace.
Master of Science, Registered Dietitian Nutritionist, Licensed Dietitian Nutritionist, Certified Lactation Educator, and Certified Personal Trainer, Lauren Menaker, explains that it is a form of vitamin B3 that helps increase NAD+ levels in the body. NAD+ decreases with aging, disrupting energy production and DNA repair in cells. Nicotinamide riboside supplements help the body increase NAD+, which slows cellular aging, improves energy levels, and reduces inflammation. It is believed to help keep the body healthy and energetic for a long time.
Registered Dietitian Nutritionist (RDN), Certified Dietitian Nutritionist (CDN), and Certified LEAP Therapist Bess Berger recommend B-complex vitamins for women over 50. Bess Berger explains that B vitamins are essential for energy production, metabolism and brain function. However, after the age of 50, their absorption, especially of B12 and folate, begins to decline. Their deficiency can contribute to fatigue, mood swings, memory loss and brain fog.
B-complex supplements that contain active forms such as methylfolate and methylcobalamin are better absorbed and more beneficial for women. If you take these supplements as directed by your doctor, your body will stay energetic and youthful well into your 50s.
(Disclaimer: The above facts are based on general information. News-Patiala does not endorse them. Consult relevant experts before trying them.)
New Delhi,New Delhi,Delhi
December 05, 2025 5:39 PM IST
Women should take these 5 supplements after the age of 50, give strength to the body…