The Best Supplements for Women Over 50, According to Doctors and Dietitians

This provides creatine monohydrate, one of the most well-studied supplements for supporting strength and muscle. Those benefits become increasingly important with age, which is exactly why I recommended it to my own mom.

Each serving provides 5 grams of creatine, aligning with the strongest evidence-based dose for supporting muscle health. Its potential brain benefits are still being studied, often at doses around 10 grams per day.

The benefits of creatine come from consistent use, and the unflavored powder is easy to work into your daily routine—it blends into coffee, smoothies, oatmeal, or, in my mom’s case, homemade chai tea. Single-serve packets are also available if you travel often or want a convenient option away from home.

Read More: Best Creatine for Women

Getting enough high-quality protein becomes increasingly important with age. Whey has the strongest evidence among protein powders for supporting lean muscle, strength, and physical function when combined with strength training.

Each serving provides 25 grams of complete protein, meaning it contains all nine essential amino acids, and falls within the 20- to 30-gram range I typically recommend per serving. It combines whey protein concentrate and micellar casein, giving it a richer texture that works just as well when blended into smoothies as when shaken with milk or water.

I’ve gone through more protein powders than I can count, and this is still one I always have on hand. I’m partial to the blueberry muffin flavor, but I’d be just as happy restocking any of the others I’ve tried.

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Not all plant-based protein powders provide all nine essential amino acids, but this blend of pea and rice protein delivers 20 grams of complete protein per serving.

And I’ll be very honest with you: no plant-based protein I’ve tried has the same silky, creamy texture as whey, and I don’t think it’s fair to expect it to. That said, this is one of the smoothest plant proteins I’ve used, with the chocolate flavor delivering a rich cocoa taste.

Most flavors also come in convenient travel packs—great for travel or trying before committing to a full-size tub.

Vitamin D supports bone health, muscle function, and immune health, making it a nutrient worth paying close attention to after menopause, when insufficiency is common. This supplement provides vitamin D3, the form that’s generally more effective than vitamin D2 at raising and maintaining vitamin D levels.

Because vitamin D needs vary based on factors like sun exposure, diet, and your current vitamin D level, this supplement is available in multiple strengths.

Thorne also offers an optional at-home vitamin D test kit to help you check your levels before choosing a strength, though I still recommend working with your doctor to determine the best option for you.

Read More: Best Vitamin D Supplements

As we get older, getting enough magnesium becomes more challenging because we tend to get less from food and the body naturally absorbs less of it with age.

This magnesium powder provides 200 milligrams of magnesium bisglycinate per scoop, a well-absorbed form that's less likely to cause digestive upset than some other forms. It's a practical way to help fill that gap while supporting bone, muscle, nerve, and heart health.

Because it’s a lightly sweetened powder, you aren’t limited to mixing it with water—it blends well into smoothies, oatmeal, or even pancake batter. If you’re often on the go, the single-serve packets make it easy to toss a serving or two in your bag without packing the entire container.

Read More: Best Magnesium Supplements

This fish oil provides EPA and DHA in the form naturally found in fish, making it an excellent choice for women who don’t regularly eat fatty fish. Each serving delivers 1,040 milligrams of omega-3s, an evidence-based amount for supporting healthy triglyceride levels in postmenopausal women.

It’s sourced from wild-caught Alaskan pollock and carries an IFOS 5-Star rating, one of the highest quality standards for fish oil supplements that tests for heavy metals, oxidation, and potency. Because freshness and purity can vary considerably between products, independent third-party testing is my non-negotiable when choosing a fish oil.

I’ve personally taken this fish oil for years, and one of the things I appreciate most is that it doesn’t cause the dreaded “fishy burps”—the lingering aftertaste some fish oil supplements are known for.

This single-ingredient fiber supplement contains psyllium husk, one of the most well-studied types for supporting digestive, heart, and metabolic health.

Women over 50 should aim for at least 21 grams of fiber per day, yet many still fall short. While I always encourage getting fiber from fruits, vegetables, legumes, and whole grains first, one tablespoon provides 7 grams of fiber, making it an easy way to help close the gap when your meals fall short.

Pro tip: If you’re new to psyllium—or fiber supplements in general—start with a smaller amount and gradually work your way up, especially if your usual diet is low in fiber. Be sure to drink plenty of water, and don’t let it sit too long after mixing since it thickens quickly. I usually drink it right away or stir it into oatmeal, yogurt, smoothies, or chia pudding.

Read More: Best Fiber Supplements