After 35, the body begins to change in quiet but important ways. Hormones shift, muscle mass slowly declines, recovery takes longer, and nutrient needs change. Supplements are often used to support energy, hormones, bones, skin, and long-term health during this stage.

This guide covers commonly used supplements for women over 35 and why they are often recommended.

Why Women Over 35 Have Different Needs

After 35, many women notice:
• Lower energy
• Slower metabolism
• More stress sensitivity
• Hormonal changes
• Skin and joint changes
• Sleep disruption

Supporting the body early helps reduce future problems.


Supplements for Women Over 35


1. Magnesium

Magnesium supports nerves, muscles, and sleep.

It may help with:
• Poor sleep
• Muscle tension
• Anxiety
• Constipation

How to use
Magnesium glycinate or citrate is often taken in the evening.


2. Vitamin D

Vitamin D supports bones, immunity, and mood.

It may help with:
• Bone strength
• Low mood
• Immune function

How to use
Take daily with food, especially in low-sun areas.


3. Omega-3 Fatty Acids

Omega-3s support heart, brain, and joint health.

They may help with:
• Inflammation
• Joint stiffness
• Focus and mood

How to use
Take with meals. Choose fish oil or algae-based options.


4. Collagen

Collagen supports skin, joints, and connective tissue.

It may help with:
• Skin elasticity
• Joint comfort
• Hair and nail strength

How to use
Use daily in drinks or smoothies.


5. Calcium

Calcium supports bone health as estrogen begins to shift.

It may help with:
• Bone density
• Muscle function

How to use
Get from food first. Supplement if intake is low.


6. Zinc

Zinc supports immunity, skin, and hormone balance.

It may help with:
• Skin changes
• Immune support
• Hormonal balance

How to use
Take with food. Avoid long-term high doses.


7. Probiotics

Gut health affects hormones and immunity.

Probiotics may help with:
• Digestion
• Bloating
• Hormone processing

How to use
Use daily or through fermented foods.


8. Iron (If Needed)

Some women still lose iron due to menstruation.

Iron may help with:
• Fatigue
• Weakness

How to use
Only supplement if levels are low.


Things to Keep in Mind

• Not every supplement is needed
• Blood tests help guide choices
• More is not better
• Food comes first


Being over 35 is not about decline. It is about supporting the body differently. With the right nutrients, women can maintain strength, energy, and balance for years to come.

Supplements are tools, not solutions, and work best alongside healthy habits.