Authored by Dr. Mary James, ND
Walk through any supplement aisle and you’ll find hundreds of products promising more energy, better sleep, weight loss and less stress. It’s easy to wonder which ones are actually worth taking.
The truth is, you don’t need dozens of supplements. A handful of well-researched nutrients can address some of the most common health concerns women face — from maintaining a healthy weight and sleeping more soundly to supporting energy, stress resilience and overall wellness. Here are five supplements with the strongest evidence behind them, and why they deserve a place in your routine.
Goal 1: Lose weight
Try: Probiotics with L. Rhamnosus
If weight loss is your number one resolution (again!) this year, you can make 2022 different with extra help from probiotics. In one study, people taking a probiotic lost twice as much weight as people who didn’t. Probiotics are also essential for women over 40, for improved gut health, immune regulation and cholesterol balance. They also reduce your risk for vaginal and urinary tract infections.
Goal 2: Get more (and better) sleep
Try: Liposomal Melatonin
Melatonin is a hormone produced in the brain that naturally makes you become less alert and more ready for sleep. But after 40, your body makes less of it. Supplementing with melatonin works with your own circadian rhythm to give you better, more dependable sleep — and who doesn’t want that?
Goal 3: Have more energy
Try: B vitamins
Most women feel a big boost in energy when they consistently get more B vitamins — especially Vitamin B12. In addition to being key nutrients for energy production, B vitamins are very important for clear thinking and a stable mood.
Goal 4: Take the edge off stress
Try: Liposomal Ashwagandha
Want to feel calmer and more resilient when life gets overwhelming? Ashwagandha is one of the world’s most well-studied adaptogenic herbs, helping your body better adapt to stress by supporting healthy cortisol levels. Research suggests that supplementing with ashwagandha may help ease feelings of stress and anxiety while promoting a calmer mood, improved focus and more restorative sleep.
Goal 5: Supercharge your overall health
Try: Vitamin D
Sure, there are lots of nutrients that can boost your overall health, but no single one is a better bet than Vitamin D3. Low levels of this essential vitamin are surprisingly common and are linked to cancer, diabetes, heart disease, and especially osteoporosis. Vitamin D is one of the easiest and most affordable supplements to add every day.
Most vitamins and nutrients are easy to get in food. Try a multivitamin/multi-mineral complex to help fill in the gaps if your diet isn’t always the best it could be. And being consistent with supplements is extremely important if you want to enjoy their full benefits.
No supplement can replace a healthy diet, regular movement or quality sleep. But when used consistently, the right supplements can help fill nutritional gaps and support your body’s natural processes.
Rather than chasing the latest trend or buying a cabinet full of pills, focus on the few nutrients that are backed by research and aligned with your health goals. Consistency — not quantity — is what delivers lasting results.
- Jumpertz R, Le DS, Turnbaugh PJ, et al. Energy-balance studies reveal associations between gut microbes, caloric load, and nutrient absorption in humans. Am J Clin Nutr. 2011 Jul;94(1):58-65.
- Sanchez M, Darimont C, Drapeau V, et al. Effect of Lactobacillus rhamnosus CGMCC1.3724 supplementation on weight loss and maintenance in obese men and women. Br J Nutr. 2014 Apr 28;111(8):1507-1519.
- References found here: /menopause-and-perimenopause/best-foods-for-menopause.aspx
 | You can read more about foods and nutrients that will make a difference in how you feel with the article 5 best foods for menopause. |
