Turning 50 is a big milestone and one that often coincides with noticeable changes in your overall well-being. For many women, this means new concerns about health issues you hadn’t paid attention to before, from hormonal changes associated with menopause to changes in your mental health.

Fortunately, you don’t have to completely revamp your routine to enjoy a stronger, healthier body. The right supplements can make all the difference to your well-being. Read on to discover the best supplements for women over 50, according to dietitians. And for other cool additions to your routine, check out the Best Supplements to Buy at Costco, Experts Say.

Vitamin D has been a major topic of conversation amid the COVID-19 pandemic, but this essential vitamin has applications far beyond the fight against the coronavirus, particularly for women over 50.

“Vitamin D is probably the most important vitamin that women over 50 should be consuming,” says Lindsey DeSoto, RDN, LD, owner of The Dietitian Mama. “It plays a crucial role in a number of internal processes in our body. Maintaining adequate levels of vitamin D is beneficial for fighting inflammation, promoting healthy sleep cycles, and maintaining healthy bones. over 50s should receive at least 600 IU per day. “

RELATED: 5 amazing benefits of vitamin D, according to experts

Rates of diabetes and heart disease tend to increase with age, but adding CoQ10 to your supplement routine can help.

“Coenzyme Q10, also known as CoQ10, generates cellular energy in your body and it naturally decreases with age. It is also much weaker. [among people with] health issues such as diabetes and heart disease, ”says DeSoto, who notes that there is no officially recommended dose of CoQ10, so it’s important to talk to your doctor about how much to take.

If you want to improve your workouts and overall health, try incorporating magnesium into your supplement regimen.

“Many women in their 50s are at risk for magnesium deficiency or are already deficient. This can lead to muscle cramps, weakness, headaches and more,” says DeSoto. “Women over 50 should get a little more than the RDI for magnesium and need at least 320 milligrams of magnesium per day to prevent deficiencies.”

RELATED: Surprising Side Effects of Taking Magnesium Supplements, Dietitians Say

If you’re looking for a great addition to your supplement routine, look no further than vitamin B12.

“With age, the ability to absorb vitamin B12 may decrease. As we age, we produce less stomach acid, which is necessary for proper absorption of the vitamin. This may put some elderly people at risk. higher deficiency in this vitamin “. Explain Paula Doebrich, RDN, MPH, owner of Happea Nutrition. “It’s important to always see a doctor, but for many women over 50, a B12 supplement might help.”

If you want to increase your bone strength, calcium is a great addition to your supplement routine after 50.

“After 50, women have high calcium needs: 1,200 milligrams per day compared to 1,000 milligrams for the general population. Hormonal changes during this period of life increase the risk of bone loss, ”explains Ellen Albertson, Ph.D., RDN, NBC-HWC, The Midlife Whisperer ™ at Tiger Wellness, LLC.

RELATED: 15 things you do that put you at risk for osteoporosis

If you’ve found that sleep has become harder to achieve after you hit 50, you’re not alone. Fortunately, adding a little melatonin to your routine can help.

According to the Sleep Foundation, 39-47% of perimenopausal women and 35-60% of postmenopausal women have problems sleeping. Research has concluded that small doses of melatonin may help alleviate problems falling asleep. conclusively, additional research has shown that melatonin can improve bone density, ”says Albertson.

Adding a little extra fiber to your routine in supplement form can not only improve your digestive health, but may also lower your risk of certain cancers.

“Women in their 50s only meet about half of their daily fiber requirements,” says Kara Landau, RD, founder of Uplift Food. “Fiber is extremely important for reducing the risk of colon cancer, and prebiotic fiber, in particular, plays an important role in good gut health, reducing inflammation, strengthening the immune system and supporting mood.”

RELATED: 43 best high fiber foods for a healthy diet

It’s not fiber alone that can be a boon to your digestive health – the right probiotic can also be a great addition to your gut health routine.

“Probiotic supplements may be beneficial for digestive regularity,” says Rachel Fine, Dt.t., owner of To the Pointe Nutrition, who notes that some research suggests that probiotics containing multiple bacterial strains are particularly beneficial. “It is best to choose products that have been labeled with the number of viable organisms that should be present until an expiration date or a ‘best before’ date … also, you should try to buy products that are well in advance of their expiration date to ensure more viable cells. “

For other cool additions to your after 50 routine, check out The Best Foods For Women To Slow Aging After 50, Dietitians Say, and for the latest healthy living news delivered to your inbox, subscribe. you to our newsletter!

Read this next: