Top 4 Supplements for Your 40s, Backed by Health Experts

Turning 40 is a powerful milestone—it’s a time to set new goals, reflect on your health journey and take proactive steps to support your body for the years ahead. While a balanced diet should always be the foundation, supplements can sometimes play a helpful role in filling nutritional gaps as needs evolve with age.

In this article, we explore four key supplements dietitians recommend to support healthy aging for adults in their 40s and beyond, along with practical tips to boost your overall well-being.

1. Vitamin D

Vitamin D plays an important role in bone health, immune function and muscle support, making it especially important as we age. Unfortunately, low vitamin D levels are quite common, including in middle-aged women. According to Holly Larson, M.S., RD, an Ohio-based registered dietitian specializing in women’s health, “If you’re a woman over 40, your decreasing estrogen levels make it harder for your body to absorb vitamin D. I recommend testing your blood levels of vitamin D annually and supplementing enough to stay in the ideal range.” 

Current guidelines suggest that consuming about 400 to 800 International Units, or 10 to 20 micrograms, of vitamin D should meet the needs of 97% to 98% of all healthy people. Individual needs may vary, so it’s best to speak with your health care provider to determine the ideal range for you.

2. Calcium

Calcium is essential for maintaining strong bones and teeth, and its importance grows with age—especially for women, who face a higher risk of bone loss after menopause. While dairy products, leafy greens and fortified foods are good sources of calcium, it can still be challenging to meet your needs through diet alone. “When dietary intake is inadequate, calcium supplements can help maintain skeletal strength and reduce fracture risk,” says Drew Hemler, M.Sc., RD, CDN, FAND.

Hemler also notes that calcium citrate is preferred over calcium carbonate in older adults because it absorbs well even when stomach acid is low—a common issue with aging—and can be taken with or without food. Calcium supplements can also fill the gap for individuals who have difficulty meeting their calcium needs, such as those who are lactose intolerant or have dietary restrictions.

3. Vitamin B12

Vitamin B12 is vital for red blood cell formation, neurological function and DNA synthesis. According to Tammie S. Brown, M.P.H., RDN, LDN, as we age, the body’s ability to absorb certain nutrients—particularly vitamin B12—decreases. This may be due to reduced stomach acid and intrinsic factor levels, both essential for breaking down and absorbing the vitamin from food.

Yvette Hill, RDN, IBCLC, explains that decreased vitamin B12 absorption may be related to certain medications. Many commonly prescribed drugs—including proton pump inhibitors, metformin and some diuretics—can interfere with the body’s ability to absorb essential nutrients like vitamin B12. Therefore, it’s important for individuals to regularly review their medications with their health care provider and consider supplementation if needed.

4. Omega-3s

Omega-3s are a type of unsaturated fat known for their anti-inflammatory benefits, particularly for heart and brain health. Two key forms—EPA and DHA—are especially important and are found in fatty fish like salmon, mackerel and sardines. 

As we age, the risk of chronic conditions such as heart disease and cognitive decline increases, making omega-3s a valuable part of a healthy aging plan. For instance, higher intakes of EPA and DHA have been linked to a reduced risk of Alzheimer’s disease and cognitive decline. They also help support healthy blood flow by helping blood vessels stay flexible and improving how well they function. 

To meet your omega-3 needs, aim for at least two servings of fatty fish per week. If you don’t eat fish regularly, a fish oil or algae-based omega-3 supplement may be a good addition—just be sure to check with your health care provider first.

Other Tips for Your 40s

Taking care of your body goes beyond supplements. Here are a few additional strategies to support your health as you age:

• Focus on Diet First. While supplements can play a helpful role in supporting healthy aging, they should never replace a balanced diet and lifestyle. Brown says, “Supplementation should support, not replace, a healthy diet, and is best utilized when there is a confirmed deficiency or when dietary intake falls short.”
• Prioritize Strength Training. Regular weight-bearing exercises can help build and maintain both muscle mass and bone density.
• Cut Back on Alcohol. Alcohol can interfere with nutrient absorption and increase inflammation, increasing your risk of chronic disease and nutrient deficiencies.
• Eat a Fiber-Rich Diet. Fiber supports digestion and heart health, so try adding a serving of whole grains, fruits, vegetables or legumes to your meals.
• Get Regular Screenings. Stay up to date on wellness exams, including cholesterol, blood pressure and bone density tests.
• Personalize Your Plan. Remember that your needs are unique to your life. “It’s important to remember that supplement recommendations are based on individual needs, goals, current health, accessibility, genetics and a plethora of other factors, not [just] age,” explains Monique Richard, M.S., RDN, LDN, FAND, IFNCP, RYT. 

Our Expert Take

Turning 40 is the perfect opportunity to prioritize your health and make meaningful changes that support your longevity and vitality in the years to come. Along with mindful lifestyle adjustments, dietitians agree that supplementing vitamin D, calcium, vitamin B12, and omega-3s can help to promote healthy aging. Richard adds, “As we age, we do need to consider the stage of life we are in and what may be needed at higher levels or adjusted accordingly.”

To find the best plan for you, visit a qualified nutrition expert—such as a registered dietitian—or other appropriate health care provider.