11 Nutrients Every Woman Over 40 Needs

As women move through their 40s and beyond, the body naturally begins to change. You might notice shifts in mood, energy, sleep, or even how your skin and hair look. Hot flashes, night sweats, and occasional changes in weight or focus can also show up.

These changes are a normal part of life, but they can leave you wondering how to keep feeling like yourself.

One of the best ways to stay strong and balanced is to make sure you’re getting the right vitamins and nutrients—the ones that help your bones, heart, skin, and hormones stay healthy and supported.

Below you’ll find a list of key nutrients that research shows are especially valuable for women over 40. Each plays a different role in keeping you feeling steady and vibrant through this next stage of life.

Let’s dive in!

1. Vitamin C – Skin & Immune Support

Vitamin C is one of the body’s most powerful antioxidants. It helps your skin stay firm by supporting collagen production, which naturally declines as you get older. Research shows that getting enough vitamin C is linked to better skin elasticity and a brighter complexion .

It’s also essential for a strong immune system. Studies have found that vitamin C helps your white blood cells work more effectively and can shorten the duration of common colds when you’re under stress.

For women over 40—when changes in hormones can make skin and immune defenses more vulnerable—vitamin C is a simple but important daily nutrient.

2. Iodine – Thyroid & Energy

Iodine is a trace mineral your body needs to keep the thyroid gland working properly. Your thyroid produces hormones that control metabolism, body temperature, and energy levels.

Research shows that even a mild iodine deficiency can lead to fatigue, trouble concentrating, and an overall sluggish feeling as the thyroid struggles to make enough hormones.

One review notes that adequate iodine intake is key for maintaining normal thyroid hormone production and metabolic balance as we age.

For women over 40—when natural hormonal shifts can already affect energy and mood—getting enough iodine helps the thyroid stay in balance so you can keep your energy steady throughout the day.

3. Vitamin E – Antioxidant & Cellular Protection

Vitamin E is a fat-soluble antioxidant that helps guard your cells against damage from free radicals—unstable molecules that increase with age and everyday stress.

Recent research highlights vitamin E’s role in protecting skin lipids and supporting the body’s natural repair processes.

Adequate vitamin E intake has been linked to better skin hydration and elasticity, helping skin stay soft and resilient as you get older.

For women in their 40s and beyond, vitamin E offers a one-two punch: it supports healthy, youthful-looking skin while helping protect cells throughout the body from the oxidative stress that naturally builds over time.

4. Vitamin D3 – Bone & Mood Support

Vitamin D3 is essential for strong bones because it helps your body absorb calcium—a nutrient women especially need more of as they get older.

Research shows that maintaining healthy vitamin D levels can reduce the risk of age-related bone loss and fractures.

This vitamin also plays a role in mood and mental well-being. Studies have linked low vitamin D to an increased risk of seasonal mood dips and feelings of low energy. A review found that adequate vitamin D intake supports a more positive mood and balanced immune function.

If you’re a woman over 40, vitamin D3 is a key nutrient for both bone strength and emotional balance, helping you stay active and upbeat as natural hormone levels begin to change.

5. Vitamin B6 – Energy & Nerve Health

Vitamin B6 plays a key role in turning the food you eat into energy and in creating neurotransmitters—the brain chemicals that help regulate mood and sleep.

Research in the journal Nutrients highlights that adequate B6 is linked to better cognitive function and a steadier mood, especially in midlife and older adults. Another study found that low B6 levels were associated with increased feelings of tiredness and irritability.

For women over 40, B6 helps keep energy levels steady and supports the nervous system so you can stay clear-headed and emotionally balanced through natural life changes.

6. Vitamin B12 – Vital for Energy & Cognitive Function

Vitamin B12 is essential for making healthy red blood cells, which carry oxygen throughout your body. Without enough of it, fatigue and weakness can set in because your cells aren’t getting the oxygen they need.

Research shows that maintaining healthy B12 levels also supports nerve function and helps protect memory and cognitive skills as we age. Low levels have been linked to brain fog and difficulty concentrating.

For women over 40, B12 is key to keeping energy levels high and the mind sharp, helping you stay active and focused each day.

7. Vitamin K2 MK7 – Bone & Heart Health

Vitamin K2 MK7 plays a crucial role in guiding calcium to the places your body needs it most—into your bones and teeth—while keeping it away from areas where it doesn’t belong, such as the arteries.

Studies show that people with higher K2 intake have stronger bones and a lower risk of calcium build-up in blood vessels. By directing calcium to the right places, K2 helps maintain both bone density and heart health as you age.

For women over 40, this means stronger bones to stay active and better protection for your heart and blood vessels.

8. Silica (from Bamboo Extract) – Hair, Skin & Nails

Silica is a trace mineral that plays a big role in keeping connective tissue strong. It helps your body produce collagen, the protein that gives hair its shine, nails their strength, and skin its firmness.

Research has found that silica supplementation can improve hair thickness and skin elasticity while helping nails grow stronger and less brittle.

For women over 40—when natural collagen levels start to decline—silica can help maintain smooth skin, strong nails, and healthy, vibrant hair, supporting a more youthful look and feel.

9. Wild Yam Extract – Natural Balance Support

Wild yam has long been used in traditional herbal practices to help the body stay comfortable during life’s midlife changes.

Research suggests compounds in wild yam, called diosgenin, may help the body maintain a healthy hormonal balance. This can ease occasional hot flashes, night sweats, and other changes in comfort that often appear in the 40s and beyond.

For women over 40, wild yam extract offers gentle, plant-based support to help you feel more balanced and at ease as your body naturally shifts.

10. Red Clover Extract – Plant-Based Isoflavones

Red clover is rich in isoflavones, natural plant compounds that can mimic some of the effects of estrogen in the body.

Research shows that these isoflavones may help reduce common midlife discomforts such as occasional hot flashes and night sweats. They’re also linked to supporting bone strength and maintaining healthy cholesterol levels.

For women over 40, red clover extract provides gentle, plant-based support to help keep you comfortable while also promoting long-term bone and heart health.

11. EstroG-100® – Clinically Studied Herbal Blend

EstroG-100® is a unique blend of three traditional herbs—Cynanchum wilfordii, Phlomis umbrosa, and Angelica gigas—that has been clinically studied for women experiencing midlife changes.

Research shows that EstroG-100 can help reduce common symptoms such as hot flashes, night sweats, and mood swings, often within just a few weeks of regular use. Unlike hormone-based therapies, it works naturally with your body and has been shown to be safe and well-tolerated in multiple human studies.

For women over 40, EstroG-100 offers gentle, plant-powered support to help you stay comfortable and balanced through this stage of life, making it a standout nutrient in the MenoPLUS formula.

Conclusion

Your 40s and beyond can bring big changes—shifts in energy, mood, sleep patterns, and even the look and feel of your skin and hair. But with the right daily nutrients, you can help your body stay strong, balanced, and vibrant.

From vitamins like C, D3, and B12 to plant-based helpers such as wild yam, red clover, and EstroG-100, these ingredients work together to support healthy bones, a steady mood, glowing skin, and overall well-being.

Purality Health’s MenoPLUS brings all of these powerful nutrients together in one easy, highly absorbable micelle liposomal formula. Crafted for women 40+, it’s designed to help you stay comfortable and confident through life’s natural transitions so you can keep feeling like yourself every day.