8 Supplements Recommended for Women to Support Healthy Aging

Medically reviewed by Michael Menna, DO

Supplements like calcium, vitamin D, and magnesium can support health as you age.Credit: Westend61 / Getty Images — Supplements like calcium, vitamin D, and magnesium can support health as you age.
Credit: Westend61 / Getty Images

As women get older, health risks like bone loss and cognitive decline increase the need for certain vitamins and minerals.
Examples of supplements that support healthy aging in women include calcium, vitamin D, and magnesium.
Other ways to support your health as you get older include eating a balanced diet and staying active.

As women get older, the need for certain vitamins, minerals, and nutrients changes. Supplements that can support healthy aging in women include calcium, vitamin D, magnesium, and more.

1. Calcium

Calcium is an important mineral for maintaining strong and healthy bones. Bone loss is common as you get older, raising the risk for fractures and osteoporosis (weak and brittle bones). Menopause also leads to bone loss because of low estrogen levels, which lowers how much calcium your body and bones absorb.

Women over 50 years old need at least 1,200 milligrams of calcium every day. A variety of calcium supplements are available to help you obtain enough calcium. Side effects caused by calcium supplements include gas, bloating, and constipation.

2. Vitamin D

Vitamin D plays an important role in bone health, cell growth, and immune health. Low vitamin D levels have been linked to quicker aging, a higher risk of falls and fractures, cognitive impairment, and dementia in aging populations.

You can get vitamin D naturally through sunlight or through some foods, like fatty fish and mushrooms. You can also take it as a supplement.

Recommended daily vitamin D intake is 15 micrograms or 600 International Units (IU). In people over 70, the recommended intake is 20 micrograms (800 IU). The tolerable upper limit (the maximum amount before it becomes unsafe) is 100 micrograms (4,000 IU).

3. Creatine

Creatine supplements may help improve strength, muscle size, and cognitive function as you get older. Creatine may also help lower your risk for falls, prevent bone loss, and reduce overall inflammation.

Before menopause, creatine may help improve your exercise performance and strength. After menopause, it can help with muscle size, function, and bone health. Studies have shown that creatine may also improve mental health, cognition, and mood.

Most adults can take creatine safely at doses of up to 25 grams daily for 14 days, followed by 10 grams daily for up to five years. Side effects include diarrhea, muscle cramps, and stomach upset.

4. Magnesium

Magnesium is needed for many cellular reactions, including muscle and nerve health, blood glucose (sugar) management, and blood pressure regulation. It also plays an important role in sleep, brain health, and neurodegenerative disease. As you get older, having low magnesium (magnesium deficiency) becomes more common, which may raise the risk for inflammation and oxidative stress.

The daily recommended magnesium dosage (from diet and supplements) for women over age 50 is 320 milligrams. Adults should not exceed 350 milligrams of magnesium per day from supplements alone.

5. B Vitamins

B vitamins play an important role in many body processes throughout life. Specifically, vitamins B3, B6, and B12 are important for women as they get older.

Vitamin B3 (niacin) helps with energy production and cellular health. Low B3 levels are associated with oxidative stress, cognitive issues, and inflammation. The recommended daily vitamin B3 intake for adult women is 14 milligrams of niacin equivalents (NE).

Vitamin B6 (pyridoxine) is needed for nerve health, red blood cell formation, metabolism, and cognitive function. The recommended daily amount of vitamin B6 needed in women over the age of 50 is 1.5 milligrams.

Finally, vitamin B12 (cobalamin) is important for red blood cell and nerve health. Low vitamin B12 levels are associated with low neurological function and cognitive decline. The recommended daily vitamin B12 intake for adult women is 2.4 micrograms.

B vitamins are available on their own, in a combination product with other B vitamins (often called vitamin B complex), and within multivitamin products.

6. Omega-3 Fatty Acids

Omega-3 fatty acids offer a variety of benefits, especially for brain, eye, and heart health. In post-menopausal women, studies have shown that omega-3s can improve mental health and lower symptoms of depression. Diets that are high in omega-3 fatty acids are also associated with a lower risk of cognitive decline, dementia, and Alzheimer's disease. Adequate intake for women over 50 years old is 1.1 grams per day, whether through diet or supplementation.

7. Curcumin

Curcumin is a plant compound found in turmeric. The supplement is commonly used for its antioxidant, anti-inflammatory, antibacterial, and immune-boosting properties.

Curcumin may positively affect proteins involved in cellular aging, including oxidative stress, inflammation, cellular signaling, DNA repair, and apoptosis (death of cells). This leads to healthier cells for better overall health.

You can take curcumin as a supplement on its own or as a turmeric supplement. Turmeric doses up to 8,000 milligrams daily for up to eight months and curcumin doses up to 8,000 milligrams daily for up to three months are safe. Possible side effects include diarrhea, headache, rash, nausea, and yellow stool (poop).

8. Resveratrol

Resveratrol is a substance found notably in grapes and red wine. It has antioxidant, anti-inflammatory, anti-infection, and brain-protective properties. The substance helps improve oxidative stress, inflammation, and overall cellular health. Studies have also shown that resveratrol may help protect against cancers, lower blood sugar levels, and protect brain health.

Resveratrol is considered safe in doses up to 1,500 milligrams daily for up to three months. Common side effects include diarrhea and stomach discomfort.

Other Ways to Support Healthy Aging

Besides supplements, other ways to support your health as you get older include:

Eat a nutritious, balanced diet
Get regular physical activity
Avoid tobacco products
Manage your stress
Engage in hobbies and stimulating activities, like puzzles
Stay socially connected to others

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Kristina Dawson

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Recent Reviews

Anchovies vs. Sardines: Which Is Better for Protein, Healthy Fats, and Micronutrients?

Medically reviewed by Kierra Brown, RD

Canned sardines and anchovies are high in protein and healthy fats, plus they have a long shelf life.Credit: Design by Health; Getty Images — Canned sardines and anchovies are high in protein and healthy fats, plus they have a long shelf life.
Credit: Design by Health; Getty Images

The nutritional profiles of anchovies and sardines are very similar.
Compared to sardines, anchovies contain slightly more protein and omega-3 healthy fats.
However, sardines have higher concentrations of many vitamins and minerals, and usually have less added sodium.

Anchovies and sardines are both small, oily fish that are usually canned or jarred. Despite their similarities, anchovies and sardines do have some nutritional differences when it comes to protein, healthy fats, and micronutrient content.

Which Small Fish Has More Protein?

While both fish are excellent sources of lean protein, anchovies have a slight edge:

Sardines, canned in oil: 6.97 grams in a 1-ounce serving
Anchovies, canned in oil: 8.19 grams in a 1-ounce serving

The amount of protein your body needs depends on a number of factors, including age, health status, and physical activity levels.

Healthy adults should consume 1.2-1.6 grams of protein per kilogram of body weight, according to updated federal dietary guidelines.

For example, if someone weighs 70 kilograms (or 155 pounds), they may want to consume at least 84 grams of protein every day. A 1-ounce serving of anchovies canned in oil would get them about 10% of the way toward that daily protein goal.

Protein is critical for cell development and repair, contributing to physical growth and development.

Is One a Better Source of Healthy Fats Like Omega-3s?

When it comes to healthy fats in general, sardines come out on top:

Sardines, canned in oil: 2.56 grams of unsaturated fat in a 1-ounce serving
Anchovies, canned in oil: 1.8 grams of unsaturated fat in a 1-ounce serving

But if you're looking to boost your levels of omega-3 fatty acids—a specific type of healthy unsaturated fat—anchovies are the better choice. A 1-ounce serving contains 594 milligrams of omega-3s, while the same amount of sardines has 278 milligrams.

Consuming more omega-3s and healthy fats in general may benefit multiple different aspects of your health:

Heart health: Omega-3s help reduce levels of triglycerides, or fats in the blood; high triglyceride levels are a risk factor for heart disease and stroke. In general, research has shown that eating unsaturated fats in place of saturated fats—the kind found in full-fat dairy, red meat, and tropical oils—reduces your risk of heart disease.
Brain health and cognitive function: Some research suggests that insufficient levels of omega-3s may increase the risk of brain health concerns, including Parkinson's disease, schizophrenia, attention deficit hyperactivity disorder (ADHD), and depression. Another study found that omega-3 supplements could improve mild cognitive impairment, a condition that causes memory and thinking issues that can develop into dementia.
Eye health: In some studies, people who ate fatty fish (and more omega-3s) had a lower risk of age-related macular degeneration, a condition that can blur vision. Similarly, there's evidence that diets higher in omega-3s could reduce the risk of dry eye disease. However, more research is needed.

How Do They Compare for Vitamin and Mineral Content?

Along with protein and healthy fats, sardines and anchovies are packed with essential micronutrients. However, they contain different amounts of these key vitamins and minerals:

Vitamin B12: Sardines have about 10 times more vitamin B12 than anchovies. This B vitamin supports nerve cell function, red blood cell formation, metabolism, and the creation of DNA.
Vitamin D: One sardine has the vitamin D content of about eight anchovies. Vitamin D helps the body absorb calcium and supports bone maintenance and growth.
Iron: As compared to sardines, anchovies contain about 60% more iron. This mineral helps form red blood cells, supports muscle and tissue function, and more.
Phosphorus: Sardines are nearly twice as rich in phosphorous than anchovies are. In fact, a 1-ounce serving of sardines contains about 20% of the daily recommended intake for adults. Phosphorus is key in creating structures in the body, including teeth, DNA, and cell membranes.
Calcium: As compared to anchovies, sardines are a better source of calcium, a mineral which helps support and maintain bone health.

Comparing Sardines and Anchovies

Nutritional content always varies based on packaging and other factors, but here's how a typical 1-ounce serving of anchovies compares to a 1-ounce serving of sardines:

	Sardines, canned in oil	Anchovies, canned in oil
Calories	59	60
Protein	6.97 grams (g)	8.10 g
Total fat	3.23 g	2.75 g
Carbohydrates	0 g	0 g
Calcium	108 milligrams (mg)	65.8 mg
Iron	0.828 mg	1.31 mg
Magnesium	11.1 mg	19.6 mg
Phosphorus	139 mg	71.4 mg
Potassium	113 mg	154 mg
Selenium	14.9 micrograms (mcg)	19.3 mcg
Sodium	87 mg	1,040 mg
Zinc	0.371 mg	0.692 mg
Vitamin B12	2.53 mcg	0.249 mcg
Vitamin D	1.36 mcg	0.482 mcg

In addition to their relatively similar nutritional profiles, sardines and anchovies share many other commonalities.

Both are considered forage fish, and they're often eaten by larger fish or marine mammals. Sardines are a bit bigger—they're 4-12 inches while anchovies are usually 7-8 inches—but both species' relative small size and low position on the food chain ensures they have low mercury levels.

Once they're harvested, anchovies and sardines are usually jarred or canned in water or oil to make them shelf stable. One difference is that canned anchovies are often salt-cured—this gives them a pink color and a salty flavor (as well as high amounts of sodium).

What To Know Before Adding These Small Fish to Your Diet

Anchovies and sardines aren't naturally high in sodium (or salt), but jarred or canned versions often have a lot of salt added.

For instance, a 1-ounce serving of anchovies canned in oil contains 1,040 milligrams of sodium, which is 45% of the recommended daily limit for adults.

Diets high in sodium raise your risk of developing high blood pressure, heart diseases, artery diseases, heart attack, and stroke.

When purchasing canned fish, check the nutrition label and try to find a product that has lower amounts of sodium.

Sardines and anchovies also usually contain bones. The canning process makes these bones safe to eat, though young children and people with swallowing concerns may want to avoid them.

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Kristina Dawson