10 Natural Supplements Every Woman Over 50 Should Know About

If you’re in your 50s and wondering whether supplements are worth the money, the confusion is understandable. Walk into any health food store and you’ll find hundreds of bottles making all kinds of claims. I’ve been through most of them. Here’s what I’ve found actually makes a difference.

Note: I’m not a doctor, and nothing here is medical advice. Always talk to your healthcare provider before starting new supplements, especially if you’re on medications.

1. Magnesium

This is the one I recommend to almost everyone. Studies suggest that a large portion of adults are deficient in magnesium, and the symptoms — poor sleep, muscle cramps, anxiety, fatigue — are things many women in their 50s are already dealing with.

I take magnesium glycinate specifically because it’s the gentlest on the stomach and absorbs well. I started with 200mg before bed and noticed better sleep within the first week. Magnesium malate is another good option if you’re also dealing with muscle fatigue.

→ Doctor’s Best Magnesium Glycinate on Amazon

2. Vitamin D3 with K2

After 50, bone health becomes a serious concern. Vitamin D3 helps your body absorb calcium, but here’s the part most people miss: you need K2 alongside it to direct that calcium into your bones (not your arteries). Getting D3 without K2 is a bit like building a house and forgetting to put the bricks in the walls.

If you’re not getting regular sun exposure (and most of us aren’t), this is probably the highest-impact supplement you can take for long-term health.

→ NatureWise Vitamin D3 + K2 on Amazon

3. Omega-3 Fish Oil

The research on omega-3s is among the most consistent in nutrition science: heart health, brain health, joint inflammation, mood. After 50, all of these matter more. The key is finding a high-quality fish oil that doesn’t leave you with fish burps — look for enteric-coated softgels and store them in the freezer.

→ Nordic Naturals Ultimate Omega on Amazon  |  Nordic Naturals Omega Woman (with Evening Primrose)

4. Collagen Peptides

Our bodies produce less collagen every year after about age 25. By 50, the effects show up in joints, skin elasticity, and even gut health. I add collagen peptides to my morning coffee — they dissolve completely and have no taste. I noticed a difference in my hair and nails first, then my joint comfort after a few months.

Look for Type I and III collagen from grass-fed bovine sources for skin and gut support, or marine collagen for a pescatarian option.

→ Vital Proteins Collagen Peptides on Amazon

5. Probiotics

Gut health affects everything — immunity, mood, digestion, skin. A good probiotic can be genuinely transformative, but the key word is “good.” Most grocery store probiotics don’t survive stomach acid to do much. Look for refrigerated options with multiple strains and at least 10-50 billion CFU.

→ Garden of Life Raw Probiotics Women 50+ on Amazon

The bottom line

You don’t need 20 supplements. Start with one or two that address your biggest concerns, give them 60-90 days to work, and pay attention to how you feel. The best supplement is the one you actually take consistently, from a brand you trust, at the right dose.

I’ll be doing deep dives on each of these in future posts — including specific brand recommendations and dosing guidance. Subscribe below to get those when they’re ready.