The 10 supplements I do and don’t recommend for women 40+
You know that drawer in your kitchen or bathroom that’s… a graveyard of good intentions?
You know that drawer in your kitchen or bathroom that’s… a graveyard of good intentions?
Half‑empty bottles of magnesium, three different hair and nail gummies, a “hormone balance” blend you bought at 11pm after a TikTok, and three types of “metabolism boosters” you can’t remember who recommended.
Most women over 40 are not under‑supplemented.
They’re over‑supplemented and under‑supported in the basics.
And I say that with love, because I’ve been that woman with the overflowing supplement drawer, hoping the next bottle would finally be the thing that fixed my energy, my cravings, my sleep, my midsection.
The truth?
After 40, the supplements that actually help are usually pretty boring.
It’s the strategy that matters.
Today I’m breaking down:
• The 5 supplements I do recommend for most women over 40 (and why)
• The 5 I think most midlife women should seriously rethink
• How to stop throwing money at random powders and pills, and build a smarter plan instead
Why supplements get confusing after 40
Once we hit our 40s, a few things change all at once:
• Hormones start shifting (hello, perimenopause and menopause)
• Muscle naturally declines if we’re not actively protecting it
• Sleep can get weird, stress loads are higher, and recovery is slower
• Diet culture screams “eat less, move more” while your body is quietly saying “please, can we not?”
It’s no wonder supplement marketing hits so hard.
But if your foundation isn’t there—high‑protein, high‑fiber meals, enough calories to support your body, strength training, decent sleep—no supplement is going to fix that.
That’s why, in the video, I treat supplements as support tools, not magic solutions.
What I focus on now
Without spoiling the whole video, here’s the big picture:
• I lean into supplements that support muscle, metabolism, brain, bones, and sleep in this stage of life.
• I’m very picky about anything that messes with hormones, stress, and sleep, because those are already tender spots for most of us in midlife.
• And I no longer buy anything just because a label says “for women over 40” or “menopause support.”
If a supplement doesn’t have a clear job in my overall plan—or I can’t tell you why it’s in your routine—it usually doesn’t belong there.
How to use this video
Here’s how I’d love for you to use the breakdown:
1. Watch with your current routine in mind. Mentally check off what you’re taking as you hear me go through the list.
2. Identify your “keep, tweak, or toss.”
Keep = it has a clear job and it’s supporting your goals
Tweak = wrong form, wrong dose, or wrong timing
Toss (or at least pause) = no clear benefit, or possibly working against you
3. Bring questions to your provider.
I’m not your doctor. I’m here to give you a framework and better questions to ask, not to replace personalized medical advice.
If you want, reply to this email or comment on the post and tell me:
“Here are the top 3 supplements I’m taking right now.”
If I see a lot of similar stacks, I might do a follow‑up where I review some of the most common supplement combos I see women over 40 using—and how I’d adjust them.
Because I don’t want you wasting one more dollar—or one more ounce of hope—on things that aren’t actually moving the needle.
Your body deserves better than that.
And so do you.
💛 Lolita