By Michelle White, The Inspired Wellness Coach, NTP
Inspired Wellness Podcast – Episode 4 Recap

DISCLAIMER

This blog post is for educational and informational purposes only and is not a substitute for professional medical advice, diagnosis, or treatment. Always consult your healthcare provider before making any health-related decisions. By reading this post, you agree to take full responsibility for your health and well-being.

Supplements Every Woman Over 40 Should Know About

As women journey through their 40s and beyond, navigating the hormonal shifts of perimenopause and menopause, one of the most common questions I get is: What supplements should I take to feel better, support my hormones, and age well? In this post, I’m briefly summarizing the topic I covered in Episode 5 of Inspired Wellness, we’re getting back to basics and covering foundational supplements that support the unique nutritional needs of women during this stage of life.

But before we dive into the “what,” let’s start with the “how.”

Supplements Aren’t Regulated Like You Think

First things first: supplements are not the same as medications. Unlike drugs—which are tested, approved, and monitored by the FDA—supplements do not require FDA approval before hitting store shelves. That means the responsibility for product safety and accurate labeling falls on the manufacturers themselves.

Unfortunately, that leaves room for misleading claims, inaccurate dosages, and even harmful contaminants. (Hint: it happens MUCH more than you think!) Some supplements may be full of fillers, toxins, or heavy metals—all without you knowing. So, before choosing a supplement, it’s important to look for:

• GMP (Good Manufacturing Practices) certification
• Third-party testing by an independent (preferably ISO-accredited) lab
• A reputable brand with transparent manufacturing practices and frequent quality audits

To make this easy, I’ve created a downloadable guide listing trustworthy supplement brands and what to look for when shopping. (Link in the podcast show notes!)

Let’s Talk Basics: Foundational Supplements for Women Over 40

While there are endless targeted supplements out there for brain fog, gut health, weight management, or libido—we’re starting with the essentials. These are nutrients most women need more of due to aging, hormonal shifts, and changes in metabolism.

1. Calcium

Estrogen decline leads to decreased bone density, making calcium critical during peri- and post-menopause. Foods like yogurt, leafy greens, chia seeds, and broccoli are great sources. But supplementation may still be needed to meet daily needs.

2. Vitamin D

Vitamin D helps your body absorb calcium and also supports immune health and mood. It’s hard to get enough through food alone, so supplementing is often recommended—especially if you don’t spend much time in the sun. Bonus tip: Place your mushrooms in sunlight before eating to boost their vitamin D content!

3. Vitamin K2

This lesser-known vitamin is the unsung hero of bone and heart health. It helps direct calcium to the bones (where it belongs) and prevents it from building up in the arteries. Think fermented foods, aged cheeses like gouda, and grass-fed meats.

👉 Pro Tip: Calcium, Vitamin D, and K2 work synergistically, so it’s best to supplement with all three if you’re focusing on bone health.

4. Magnesium

This powerhouse mineral is involved in over 300 bodily functions. It’s vital for sleep, mood, heart health, and balancing calcium and vitamin D. Many women are deficient without realizing it.

Look for magnesium glycinate—a highly absorbable form that’s easy on the stomach and great for anxiety and sleep. You’ll also find magnesium in dark chocolate (yes, please!), avocados, seeds, and leafy greens.

5. Vitamin B Complex

The B vitamins (there are eight!) support energy, brain function, mood, and hormonal balance. Together, they help women manage stress, improve metabolism, and support overall well-being. You’ll find them in leafy greens, whole grains, and lean proteins—but a high-quality B-complex supplement can help fill any gaps.

Start With a Strong Foundation

You don’t need to dive into every trending supplement on the market. Instead, focus on these key nutrients first. They’ll support your bones, hormones, energy, and mood—giving you a strong foundation to build long-term health.

And remember: food first, supplements second. Prioritize whole, nutrient-dense foods, and use supplements to help you meet your needs where life makes it hard to keep up.

Want a quick-reference guide to trusted brands and certifications? Grab the free download in the podcast show notes!

Until next time—stay vibrant, stay well, and keep giving your body the care it deserves.

— Michelle
Your Inspired Wellness Coach

With love and inspired wellness,
Michelle White
Nutritional Therapy Practitioner | The Inspired Wellness Coach

Listen to the Full Episode

Catch this conversation and more on Episode 5 of Inspired Wellness Podcast on your favorite podcast platform!

Listen to the full episode here on Apple or here on Spotify

Want more frequent tips and knowledge?  Follow me on Instagram and Facebook @theinspiredwellnesscoach

Want to submit a question? Email me

And check out my Services page to learn more about my nutritional therapy services for women in perimenopause and beyond.