As women enter their 40s and beyond, nutritional needs shift as hormones change, bone density can decline and energy demands fluctuate. While a diet rich in whole foods remains the gold standard, many women don’t consume enough essential nutrients. Studies by the National Institutes of Health’s (NIH) Office of Dietary Supplements and others show common shortfalls exist in calcium, magnesium, iodine, iron, B vitamins and omega-3s intake, especially among midlife women.

Supplements can help fill these gaps, supporting bone strength, energy metabolism, cognitive health and hormonal balance. NIH research in PubMed Central indicates that adults that combine dietary supplements with regular meals achieve higher rates of adequate nutrient intake.

However, supplements should be viewed as complements, not replacements. Healthy lifestyle habits (nutrient-dense foods, physical activity, sufficient sleep and stress management) remain foundational. Further, not all supplements are created equal. Quality, sourcing, formulation and manufacturing standards vary widely, so informed selection is critical.

Here are some tips for choosing high-quality supplements:

Third-Party Certification: Look for U.S. Pharmacopeia (USP), National Sanitation Foundation (NSF) or ConsumerLab verification to ensure contents match the label and are free from contaminants.

Read Labels: Check for clear nutrient listing and dose; choose bioavailable forms.

Manufacturing Standards: Go for products made under Good Manufacturing Practices (cGMP).

Avoid the Hype: Be wary of miracle claims; legitimate supplements support nutrient levels, not cure disease.

Consult a Professional: Especially during midlife, personalized guidance ensures safety and effectiveness. For women 40 to 65 years old, a balanced approach—whole foods, positive lifestyle habits and carefully selected supplements—offers the most reliable path to whole-person health and wellness. Supplements can help bridge nutritional gaps, but only when chosen wisely, used thoughtfully and integrated into a healthy lifestyle.