What supplements should you take after age 40?

As we age, our bodies undergo changes that can affect health and well-being and from the age of 40 onwards, these changes may become more noticeable and, in some cases, may require additional support in the form of nutritional supplements.

Taking supplements is appropriate at a certain age if we want to delay the signs of aging or even live longer and better. There are specialists in internal medicine and anti-aging who include some supplements and vitamin complexes so that women feel better when menopause arrives or, simply, to gain more vitality and age in a healthier way .

Here are some key reasons why taking supplements after age 40 can be beneficial for you:

Decreased natural nutrient production

As we age, our bodies slow down production of certain essential nutrients. For example, collagen production , vital for skin, joints, and bones, is significantly reduced . Supplementing with collagen can help maintain skin elasticity and joint health.

Lower absorption of nutrients

The body's ability to absorb nutrients from food also declines with age. Vitamin B12 , for example, is absorbed less efficiently in older adults due to a decrease in stomach acid production. Supplements can help compensate for this deficiency.

Changes in nutritional needs

Nutritional needs may change with age. For example, vitamin D and calcium become more important for maintaining bone health and preventing diseases like osteoporosis. Supplementing with these nutrients can be crucial to keeping your bones strong.

Increased oxidative stress

Oxidative stress occurs when compounds that are not useful for life (free radicals, hydrogen peroxide, etc.) are produced in our body. This oxidative stress increases with age due to a lower ability of the body to fight these free radicals, which accelerates aging . Antioxidants such as vitamin C and flavonoids can help protect cells from oxidative damage.

Hormonal changes

Women experience significant hormonal changes during perimenopause and menopause, levels of estrogen and other female sex hormones decrease greatly , which can affect mood, bone density and overall health.

Digestive health

It can deteriorate with age, affecting nutrient absorption and overall well-being. Probiotics and prebiotics can improve gut flora , promoting healthy digestion and a strong immune system .

Loss of muscle mass

From the age of 40 onwards, muscle mass tends to decrease , which can affect strength and mobility. Creatine and protein are essential for maintaining and increasing muscle mass , especially in combination with strength training .

Maintaining mood and energy

Aging may be associated with decreased energy and increased risk of depression. Vitamin D , in particular, has been shown to improve mood and prevent depression in older adults.

Prevention of chronic diseases

The risk of chronic diseases such as heart disease, diabetes, and certain types of cancer increases with age . Specific supplements can help reduce these risks. For example, fatty acids have anti-inflammatory properties that may help prevent heart disease .

Support the immune system

The immune system weakens with age, increasing susceptibility to infections and diseases. Some vitamin supplements and probiotics can strengthen the immune system.

 What are the best supplements?

1. Antioxidants

Antioxidants are crucial to protect the body from damage caused by free radicals, which are increased by a fast-paced lifestyle and stress. Resveratrol , found in grapes for example, has been studied for its multiple health-promoting properties and has been highlighted as a powerful antioxidant. Its benefits include antioxidant, anti-inflammatory, skin health and cognitive health improvements. Vitamin C is a key antioxidant that not only fights these free radicals, but also improves iron absorption, provides energy, improves collagen production and counteracts oxidation caused by tobacco in female smokers (tobacco accelerates the appearance of free radicals).

2. Collagen

Collagen is vital for maintaining healthy skin, cartilage, and joints . As we age, the body's ability to regenerate collagen decreases. Therefore, supplementing with collagen can help maintain skin elasticity and firmness, as well as joint health. Additionally, collagen also protects the membranes and walls of the digestive system, which is beneficial, especially if you tend to eat quickly and under stress.

3. Essential Fatty Acids (Omega 3 and 6)

Essential fatty acids are important for joint health, skin health, and hormonal balance. Omega 3 is found in fish and shellfish and also has multiple benefits, helping to improve cardiovascular and cognitive health and reducing inflammation . If you don't consume enough foods rich in these fatty acids, supplements can be an effective alternative. Omega 6 is found in oils such as evening primrose and borage oil , and helps improve skin hydration and the menstrual cycle .

4. Probiotics and Prebiotics

Probiotics are live microorganisms (such as bacteria and yeast) that provide health benefits when consumed. They are found naturally in some fermented foods, added to some food products, and available as dietary supplements . To maintain a healthy digestive system, probiotics are recommended for short periods of time , especially after taking antibiotics or suffering from digestive disorders .

Prebiotics , on the other hand, are foods ( usually high in fiber) that act as nutrients and encourage the growth of probiotics in the body, improving intestinal flora and strengthening the immune system .

5. Vitamin D

Vitamin D is essential for maintaining calcium levels in the bones and improving mood, preventing depression. It is common for women over 40 to need an extra supply of vitamin D , which can be obtained through fortified foods or supplements. And if combined with vitamin K, it is presented as an effective and safe alternative to improve bone health and prevent osteoporosis , in addition to offering protection at the metabolic, cardiovascular and immune levels.

6. Creatine

Creatine is a supplement known to improve performance and muscle mass. In addition to being found in foods such as meat and fish, the body also produces it from certain amino acids. Creatine helps improve muscle energy during high-intensity exercise, facilitates post-workout recovery, and can prevent injuries. It is especially beneficial for vegetarians and vegans who do not obtain creatine from animal sources.

7. Proteins

A high-protein diet is essential for maintaining and increasing muscle mass, especially after the age of 40 when muscle loss accelerates . The recommended daily intake is around 130 grams of protein, or 1.6 grams per kilogram of body weight. This, combined with strength training, is essential for maintaining health and muscle mass.

Madequa Premenopause Supplements

At Madequa we have developed, together with doctors and menopause specialists, a specific pack for women of this age :

The pack  PREMENOPAUSE

It is a set of natural supplements with effective and scientifically supported doses that optimize women's health to be able to reach a better menopause. It is developed for women over 40 years old , to complement the intake of micronutrients with a specially balanced formula of Omega-3 fatty acids (DHA and EPA), Vitamin D, Vitamin K, Resveratrol (powerful antioxidant) and Ashwagandha.

Benefits of the Premenopause pack:

It contributes to improving skin health due to its anti-inflammatory, antioxidant and wellaging effect that protects cells from aging.

Improves the appearance of the skin by reducing sagging and preventing the appearance of wrinkles .

Positive effect on stress and anxiety .

Improves the feeling of tiredness and fatigue 

Reduces insomnia due to stress .

For women over 40, incorporating these supplements can be especially beneficial in maintaining health and well-being alongside a balanced diet and regular exercise , and can help significantly improve their quality of life.

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