Supplements for Women Over 40: Bones, Energy and Hormones

The supplements for women over 40 most worth considering are the ones that fill a real gap: calcium and vitamin D if your diet or sun exposure falls short, protein and creatine to support muscle alongside strength training, and iron only if a blood test shows you need it. For menopause symptoms, the evidence for supplements is weak, and your GP is the best first stop. Here is what each one does, how much you need in Australia, and where popular picks like magnesium and collagen fit.

Supplements for women over 40 at a glance

Calcium figures are from Healthy Bones Australia, and vitamin D and iron figures from healthdirect (linked below). Prices are at the time of writing.

Bones: calcium and vitamin D

Healthy Bones Australia recommends 1,000 mg of calcium a day for adults, rising to 1,300 mg for women over 50, because the body absorbs less calcium from food and loses more through the kidneys with age (Healthy Bones Australia). A serve of milk, cheese or yoghurt gives about 150 to 305 mg, so three to four serves of dairy or calcium-fortified alternatives covers most of it. It suggests supplements of 500 to 600 mg a day only when you cannot get enough from food, and says excess calcium is not recommended.

Vitamin D helps your body use calcium. healthdirect says adults aged 51 to 70 need 10 µg a day, and most of it comes from sunlight (healthdirect). If you spend little time outdoors or cover up, ask your GP about a test. healthdirect advises taking a supplement if your doctor says your levels are low, and notes that too much vitamin D can, rarely, cause problems. Strength training matters for bones too, which is another reason to keep lifting.

Energy: iron, protein and getting checked

Iron needs change a lot in your 40s. healthdirect says women aged 19 to 50 need 18 mg a day, because periods cause iron loss, while adults over 50 need 8 mg, the same as men (healthdirect: iron). Heavy periods during perimenopause can drain iron, but after menopause most women need far less, and too much iron can be harmful. Do not take iron because you feel tired. Ask your GP for a blood test first, as tiredness in midlife has many causes, including sleep, stress, thyroid problems and perimenopause. If you do take iron and calcium, healthdirect notes that calcium can reduce iron absorption, so take them at different times. Our iron supplements guide has more detail.

Protein is the easier win. A shake with breakfast helps if your meals are light on protein. R1 Protein WPI gives 25 g of protein per 32 g scoop (Chocolate Fudge) with 0 g sugars, and isolate is lower in lactose than regular whey.

Muscle: creatine with strength training

Creatine is not just for young men. A 2021 review of creatine in women found it appears to improve strength and exercise performance before menopause. After menopause, studies suggest benefits for muscle size and function, mostly at higher doses, and possible benefits for bone when creatine is combined with resistance training (Smith-Ryan 2021). Two of the authors advise a creatine maker, and much of the research in older women is still small, so see it as promising rather than proven.

Legit Creatine Monohydrate is plain, unflavoured creatine at 5 g per scoop and our best-selling creatine over the last six months, at $49.95 for the 500 g bag. Compare brands in our best creatine guide or read creatine for women.

Hormones: what supplements can and cannot do

Perimenopause and menopause bring changes in hormones that can cause hot flushes, night sweats, poor sleep and mood changes. Jean Hailes, the Australian women's health organisation, says that in general there is not enough evidence that supplements or herbal remedies improve menopausal symptoms, and the evidence for soy isoflavones and black cohosh is inconsistent (Jean Hailes). It says menopausal hormone therapy (MHT) is the most effective option for hot flushes, night sweats and vaginal dryness, and that you should talk to your doctor before using natural therapies, because they can affect other medicines.

So be wary of any product that promises to balance your hormones. If symptoms affect your sleep, work or mood, book in with your GP. Supplements can support your diet and training, but they are not a substitute for that conversation.

Magnesium and collagen: popular, but know what you are buying

Magnesium is one of the most popular supplements with women in midlife. Wholegrains, nuts, seeds, legumes and leafy greens are good food sources, and a glycinate capsule is a simple top-up if your diet is light on them. Check the elemental magnesium on the label, not the compound weight: Beast Labs Magnesium Bi-Glycinate gives 150 mg per capsule for $29.95 (60 serves), and Nature Best Magnesium Glycinate gives 200 mg per 2 capsules for $24.95 (30 serves). Do not stack several magnesium products. See our best magnesium guide and magnesium types explained for more.

Collagen is sold heavily on skin. A 2025 meta-analysis of 23 trials found collagen looked helpful overall, but trials not funded by companies, and the higher quality trials, showed no clear effect on skin hydration, elasticity or wrinkles (Myung 2025). If you enjoy a collagen drink, R1 Collagen gives 10 g of hydrolysed collagen per scoop, but do not count on visible skin changes, and use a complete protein such as whey for your main protein shake.

Our verdict

For most women over 40, start with food and strength training, then add what fills a gap: R1 Protein WPI if meals are light on protein, Legit Creatine Monohydrate if you lift, and calcium or vitamin D only when your diet or a blood test says you need them. Take iron only with your GP's advice, and see your GP about menopause symptoms rather than relying on supplements. Magnesium and collagen are optional extras, so buy them for the right reasons. Browse our women's range and magnesium range to compare labels.

How our price compares

Here is what the same products cost at other Australian supplement stores, so you can check the difference yourself.

Supps247 prices come from our website. Other prices were checked on the websites of Nutrition Warehouse, Australian Sports Nutrition (ASN), Elite Supps and Supplement Mart on 29 October 2026 (same product and size, price for one unit) and can change at any time. Sale means it was on sale that day. Not listed means we could not find that exact product on their site. Other sizes only means they sell it in a different size. Supps247 members can use our Price Match Guarantee against Nutrition Warehouse, ASN, Elite Supps and Supplement Mart: we beat their full price by 5% or match their sale price (conditions apply).

Shop the products in this guide

Beast Labs Magnesium Bi-Glycinate 60 Caps$29.95Legit Creatine Monohydrate 500 g$49.95R1 Protein WPI 2 lb$134.95R1 Collagen Unflavoured 25 Serves$54.95

Browse all magnesium, collagen and women's supplements.

FAQs

What vitamins should a woman over 40 take?

There is no single list for everyone. Start with your diet: calcium from dairy or fortified foods, vitamin D from safe sun exposure, and enough protein. Add a supplement when there is a clear gap, such as low vitamin D on a blood test or a diet that is short on calcium. Your GP can check your levels and medicines before you start.

Should women over 40 take iron?

Only if a blood test shows you need it. healthdirect says women need 18 mg of iron a day while they have periods and 8 mg after 50, the same as men. Heavy periods in perimenopause can lower iron, but too much iron can be harmful, so ask your GP for a test rather than taking iron just because you feel tired.

Does creatine help women over 40?

Research suggests it can, especially alongside strength training. A 2021 review found creatine appears to improve strength and exercise performance in women before menopause, with possible benefits for muscle and bone after menopause when combined with resistance training. Much of the research is still small. A common dose is 5 g a day of creatine monohydrate.

Do supplements help with menopause symptoms?

The evidence is weak. Jean Hailes says there is generally not enough evidence that supplements or herbal remedies improve menopausal symptoms, and evidence for soy isoflavones and black cohosh is inconsistent. Menopausal hormone therapy is the most effective option for hot flushes and night sweats, so talk to your GP, and check before using natural therapies as they can affect other medicines.

How much calcium do women over 50 need?

Healthy Bones Australia recommends 1,300 mg a day for women over 50, up from 1,000 mg for younger adults. A serve of milk, cheese or yoghurt provides about 150 to 305 mg. If you cannot reach your target with food, it suggests a supplement of 500 to 600 mg a day as part of your total, on the advice of your doctor or pharmacist.

Sources: Healthy Bones Australia: Calcium; healthdirect: Vitamin D and your health; healthdirect: Foods high in iron; Smith-Ryan et al. 2021, creatine in women's health; Jean Hailes: Treatments for menopause; Myung and Park 2025, collagen and skin ageing meta-analysis; product labels and brand nutrition panels, checked October 2026.

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Prices and stock were checked on 29 October 2026 and can change at any time. Always read the label and follow the directions for use. If you have a medical condition, are pregnant or take regular medication, check with your doctor first.