Supplements and nutrients Women Over 35 May Need
As we get older, our bodies may have different nutritional needs. After the age of 35, some women begin paying more attention to bone, heart, brain, and eye health, especially as their diet and lifestyle change and menopause gets closer.
However, this does not mean that every woman over 35 needs to take a daily list of supplements. The need for supplements depends on factors such as diet, overall health, lifestyle, pregnancy, nutrient deficiencies, and certain medications.
A balanced diet should be the main source of vitamins and minerals whenever possible. Supplements can be helpful when the diet does not provide enough of a particular nutrient or when a healthcare professional recommends them.
1. Omega-3 Fatty Acids
Omega-3 fatty acids, especially EPA and DHA, are naturally found in fatty fish such as salmon, sardines, and mackerel.
Omega-3s are important components of a healthy diet and are associated with heart, brain, and eye health. Fish also provides protein and other nutrients, making it a valuable part of a balanced diet.
If you rarely eat fish, an omega-3 supplement may be an option in some situations. People following a plant-based diet can also consider algae-based DHA supplements.
However, fish oil is not necessary for every woman, and high doses may not be appropriate for everyone. It is best to discuss supplementation with a healthcare professional if you are unsure whether you need it.
2. Vitamin D
Vitamin D plays an important role in bone health because it helps the body absorb calcium. It also supports other functions, including muscle and immune function.
The body can produce vitamin D when the skin is exposed to sunlight. It can also be obtained from certain foods, including fatty fish and egg yolks, as well as some fortified foods.
Vitamin D deficiency may be more common in people who get little sun exposure or have other risk factors. However, taking high doses of vitamin D without a clear need is not recommended.
If you are concerned about a deficiency, a healthcare professional can assess your risk and may recommend a blood test to determine whether supplementation is appropriate.
3. Calcium
Calcium is one of the most important minerals for healthy bones and teeth. Paying attention to calcium intake becomes increasingly important as we age.
Good dietary sources include milk, yogurt, and cheese, as well as some vegetables such as broccoli and kale. Sardines and certain calcium-fortified foods can also provide calcium.
Not every woman needs a calcium supplement. If you get enough calcium from your diet, taking an additional supplement may not be necessary.
However, if your calcium intake is low or you have factors that increase your risk of bone loss, a healthcare professional may recommend supplementation based on your individual needs.
4. Vitamin K
Vitamin K is involved in important processes in the body, including normal blood clotting and bone health. It is found in leafy green vegetables such as spinach, kale, and broccoli.
Vitamin K2 is one form of vitamin K and can be found in certain fermented foods and animal products.
Researchers are interested in the role of vitamin K in bone health, but there is not enough evidence to say that K2 supplements are necessary for every woman over 35.
For this reason, it is better to focus on getting vitamin K from a varied diet rather than routinely taking K2 supplements without a specific reason.
5. Folic Acid
Folic acid is a form of vitamin B9. It is important for making new cells and supporting normal cell division.
Folic acid is particularly important for women who could become pregnant. Taking 400 micrograms of folic acid daily can help reduce the risk of certain serious birth defects affecting the baby's brain and spinal cord.
Folate can be found naturally in foods such as leafy green vegetables, beans, lentils, and citrus fruits. Folic acid is also found in many supplements and fortified foods.
If you are planning to become pregnant, talk to your healthcare professional about folic acid and start taking it before pregnancy. This is important because the neural tube develops very early in pregnancy.
6. Choline
Choline is an essential nutrient that supports cell health and the nervous system. It also plays a role in producing substances needed for normal brain and muscle function.
Good sources of choline include eggs, meat, fish, and dairy products, as well as some plant-based foods.
Most women do not automatically need a choline supplement, especially if they eat a varied diet. However, it is useful to include good dietary sources of choline, particularly when following a restricted diet.
7. Lutein and Zeaxanthin
Lutein and zeaxanthin are naturally occurring compounds found in certain foods, especially leafy green vegetables and egg yolks.
They are also found in the eye and have been widely studied for their possible role in supporting eye health.
However, lutein and zeaxanthin supplements are not necessary for everyone simply because they are over 35. Certain supplement combinations, such as the AREDS formula, are used for specific people with age-related macular degeneration and are not general supplements for preventing eye disease in healthy women.
Spending long periods in front of screens can contribute to eye strain and dryness, but it should not be described as a proven cause of permanent eye damage or age-related macular degeneration.
Does Every Woman Over 35 Need Supplements?
Not necessarily.
Age alone does not determine whether you need a nutritional supplement. One woman may get most of the nutrients she needs from a balanced diet, while another may need a specific supplement because of a nutrient deficiency, pregnancy, a health condition, or a restricted diet.
Before starting any supplement, it is important to understand why you are taking it and what dose is appropriate. Some vitamins and minerals can cause problems when taken in excessive amounts, and certain supplements can interact with medications.
Simple Nutrition Tips for Women Over 35
Instead of focusing only on supplements, try to build a varied diet that includes:
- A variety of fruits and vegetables every day.
- Whole grains and legumes.
- Good sources of protein.
- Fish, especially fatty fish.
- Dairy products or other sources of calcium.
- Nuts and seeds in moderate amounts.
- Enough water throughout the day.
Final Thoughts
There is no single list of supplements that is right for every woman over 35. Nutritional needs vary from person to person, so a balanced diet should remain the foundation of good nutrition.
Supplements can be useful when there is a genuine need for them, but taking several products simply because you have reached a certain age is not necessary.
If you have ongoing fatigue, follow a restrictive diet, have a health condition, take regular medications, or are planning a pregnancy, consider speaking with a healthcare professional. They can help determine whether you need specific tests or supplements.
The right supplement is one that addresses a real nutritional need—not simply one that you take because you are over 35.