Your health priorities change as you age. These are the perfect complements for any life stage.

So, complicated, yes. But we’ve found the right experts to simplify everything – no matter what stage of life you’re at. Here are the most important supplements for women in every decade, according to experts.

When you need a supplement

Remember, before starting any new supplement, talk to your doctor. They will help you make sure that supplementation is the best course of action after considering your holistic health care plan, and you can rule out potential drug interactions.

However, “supplements are a supplement to food—not a substitute for food,” says Bonsey. They are only one piece of the puzzle; In order to live your healthiest, longest, best life, you want to make sure you’re eating well and exercising regularly. This is the key to living well.

The best supplements for women in every decade

20s

• Vitamin D It’s important at any age, but it’s especially important in your 20s because it supports a higher level. Development of bone mass and immune health,” says Novia Mysore, MD, a primary care physician, women’s health expert, and WH A consultant based in New York City. However, “there aren’t many foods that contain vitamin D,” says Bonsey. Eat foods that are mostly fatty fish, such as salmon, swordfish, and mackerel (a three-ounce serving of each). 250 and 560 IU), and mushrooms and pasteurized American cheese (both contain only 100 IU per cup). So, most adults should try to get 1,000 to 2,000 IU per day through a supplement.
• Prenatal vitamins In your 20s it’s important to help out with grocery stores if you want to have children in this decade. Folate in particular can “help prevent all kinds of health problems in the baby.” [and] It helps reduce the risk of premature birth.” According to a 2023 review, prenatal vitamins during pregnancy can improve maternal health. Journal of Family Medicine and Primary Care.
• iron It is a very common nutrient that is deficient Especially for womenand especially for those who exercise regularly and/or are plant-based, Bonci says. “It’s really hard to get enough iron through your diet alone, so if your values ​​are low, talk to your doctor about taking it as part of an individual supplement or multivitamin,” he says.
• Calcium It’s important for bone health, and you reach peak bone mass before 30, says Bonsey. You can keep your bones healthy by eating enough protein and doing weight-bearing exercise, but “calcium is also an essential component of bone mineral density.” If you’re lactose intolerant or don’t eat dairy due to dietary restrictions, your values ​​may be low – meaning a sip might be a good idea.
• B12 Helps with nerve function and nervous system health National Institutes of Health. But it’s mainly found in animal foods, so if you’re a vegetarian or vegan, you might want to consider a supplement, Bonsey says.

30s

• Magnesium Important in all decades, but it’s “especially beneficial in your 30s because increased stress and lifestyle demands can lower levels,” says Dr. Mysore. “Many people are somewhat deficient in magnesium, especially those who exercise frequently and have a lot of muscle damage.” It can help relax and restore muscles, and can help improve sleep and general relaxation. Dr. Mysore says that magnesium bisglycinate is generally well absorbed, and aim for about 400 milligrams per day.
• Vitamin D
• iron
• Before giving birth
• Calcium
• Vitamin B12

40s

• Omega-3s The 40s are important because that’s when most women notice their cholesterol levels begin to drop as estrogen and progesterone levels drop, says Dr. Mysore. This supplement can “help reduce inflammation and support heart, brain and joint health,” he adds. If you eat lots of salmon, avocados, olive oil, and other sources of omega-3s but your cholesterol is still high, try omega-3 supplements.
• Vitamin KIt’s “a trifecta for bone mineral density” in your 40s, especially in combination with vitamin D and calcium, says Bonci. Review in 2023 Food Science and Nutrition It has been found to be particularly beneficial for osteogenesis or bone formation. Dr. Mysore adds that vitamin D and K2 can also “contribute to the proper metabolism of calcium during hormonal transmission.”
• Calcium
• Vitamin B12
• Magnesium
• Before giving birth

50s

• Choline “It’s really coming forward,” Bonci says. It’s not in many food sources, but it’s important for brain health. Review in 2023 Frontiers in Endocrinology Found that choline supplementation can improve cognitive function and also be protective for the heart, which is important to think about in your 50s.
• Multivitamins May be useful in this decade because they can help fill nutrient gaps. A multivitamin “just kind of fills in the gaps to give the body what it needs every day,” Bonsey says. She recommends looking for one specifically for older women, as it may contain different nutrients than one for younger people.
• Magnesium
• Vitamin D
• Calcium
• Omega-3s
• Vitamin B12

60s and up

• Vitamin D It’s important for all ages, but especially “when you’re in your 60s and if you’re trying to prevent osteoporosis or you have osteopenia,” says Dr. Mysore. So, make sure to have plenty of vitamin D and calcium in the deck.
• Protein supplements “You should never replace a balanced diet and strength training, but it becomes especially important in your 60s to maintain muscle mass, strength, and mobility,” says Dr. Mysore.
• CoQ10 An enzyme that can help produce ATP, improve blood circulation, and increase antioxidant production. NIH. You should especially consider taking it if you’re on a statin, because statins can lower your CoQ10 levels, says Bonci.
• Cretan Has many benefits: It can improve mood and cognitive function, and help increase strength and exercise performance, especially for women, according to a 2025 review in the journal. International Society of Sports Nutrition. So, it’s a good idea to start taking it in your 60s (or earlier!), says Bonci.
• B12
• Magnesium
• Calcium
• Omega-3s
• Multivitamin
• Choline

Buy the best expert-approved supplements for every decade:

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Before giving birth

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iron

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Vitamin B12

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Magnesium

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Omega-3s

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Choline

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Vitamin K

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Multivitamin

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Protein

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CoQ10

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Cretan

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Addison Alvian is the Associate Editor of Health & Fitness at Women’s Health, where she writes and edits in the health, weight loss, and fitness verticals. He is also a certified personal trainer through the National Academy of Sports Medicine (NASM). In her free time, you can find her at the gym lifting weights, running the West Side Highway in New York City — she recently completed her first marathon, the 2025 New York City Marathon — and watching the latest movies (and criticism! In addition to Women’s Health, she’s appeared on the Oprah podcast and her work has appeared in Allure, StyleCaster, LaOfficial USA, V Magazine, VMAN and more.