The 6 Best Supplements for Women Over 50 (Your Daily Essentials Guide)

The number one question I get from clients, friends, and family is always the same:

"Kris, what are the basic supplements I should be taking?"

It makes sense why this question comes up so often. Walk into any health food store or scroll through Amazon, and you're hit with thousands of options. Supplements for energy, sleep, gut health, brain fog, weight loss, immune support, and the list goes on and on.

It's overwhelming. It's confusing.  It can be intimidating.   And honestly? It can feel impossible to know where to start.

Here's what I want you to understand: not all supplement companies are created equal. This industry is largely unregulated, which means quality varies wildly from brand to brand. Some supplements deliver on their promises. Others? You're literally flushing your money down the toilet.

But when you choose wisely and invest in high-quality supplements, they can provide immense benefits for your health, energy, and longevity.

Today, I'm going to cut through the noise and share my six daily essentials – the foundational supplements I consider non-negotiable for women over 50. These aren't fancy or trendy. They're the basics that fill nutritional gaps and keep your body running smoothly, even when your meals aren't always perfect.

Think of them as your nutritional insurance policy.

Why Supplementation Matters (Especially After 50)

Let me be clear: supplements are not a replacement for real food. Nothing beats a plate full of colorful vegetables, quality protein, healthy fats, and fiber-rich carbs.

But here's the reality – even if you're eating well, it's incredibly difficult to get optimal levels of every essential vitamin and mineral from food alone.

Why?

Our soil is depleted of nutrients compared to decades ago. Modern farming practices have stripped minerals from the ground, which means the produce we eat today contains fewer nutrients than what our grandparents ate.

Our bodies absorb nutrients less efficiently as we age. Stomach acid decreases, which affects how well we break down and absorb vitamins and minerals from food.

Stress, medications, and lifestyle factors deplete our nutrient stores. Birth control, antibiotics, antacids, and even chronic stress can drain your body of essential nutrients.

We simply need more of certain nutrients as we age. Vitamin D, magnesium, B vitamins, and omega-3s become even more critical for energy, bone health, brain function, and inflammation control.

And here's what most people don't realize: if you're deficient in key vitamins and nutrients, the essential enzymatic activities that need to occur in your body may be compromised. That means your metabolism slows down, your energy tanks, your mood suffers, your sleep deteriorates, and your body can't heal and repair itself properly.

Most people don't know how "crappy" they actually feel until they start feeling better.

How Do You Know If You're Deficient?

The most accurate way to know for sure is through a micronutrient test. This comprehensive blood test measures your levels of vitamins, minerals, and antioxidants and shows you exactly where you're deficient.

But even without testing, your body gives you clues.

If you struggle with low energy, don't sleep well, can't manage your blood sugar, experience bloating, diarrhea, constipation, brain fog, joint pain, or frequent colds, you're most likely deficient in one or more essential nutrients.

Your body is always communicating with you. The question is: are you listening?

The 6 Daily Essentials Every Woman Over 50 Needs

These are the foundational supplements I recommend to every client. They work synergistically to support your metabolism, hormones, gut health, energy levels, immune system, and overall vitality.

Let's break down each one, why it matters, and how to take it for maximum benefit.

1. Omega-3 Fatty Acids (EPA & DHA)

What It Supports: Brain health, heart health, joint health, and inflammation control

Omega-3s are essential fats your body cannot produce on its own, which means you must get them from food or supplements. These powerful anti-inflammatory fats support virtually every system in your body.

Why Women Over 50 Need It:

As we age, inflammation increases. Chronic inflammation is at the root of nearly every age-related disease – heart disease, Alzheimer's, arthritis, diabetes, and even weight gain.

Omega-3s help reduce inflammation throughout your body. They protect your heart by lowering triglycerides and blood pressure. They support brain health and memory. They lubricate your joints and reduce stiffness. They even support healthy skin and mood.

Best Practices for Absorption:

Take omega-3s with a meal that contains fat to improve absorption. Look for supplements that provide at least 1,000 mg of combined EPA and DHA per serving. Quality matters!  Choose brands that third-party tested for purity and are free from heavy metals and contaminants.

2. Probiotics

What It Supports: Gut health, immune function, hormones, metabolism, digestion, and mood

Your gut is home to trillions of bacteria that influence everything from your digestion and immunity to your mood and metabolism. A healthy gut microbiome is the foundation of whole-body health.

Why Women Over 50 Need It:

Digestive issues become more common as we age. Bloating, constipation, gas, and irregular bowel movements aren't just annoying – they're signs that your gut bacteria may be out of balance.

Probiotics help restore that balance. They improve digestion, strengthen your immune system (about 70% of your immune system lives in your gut), reduce inflammation, and even support mental health by producing neurotransmitters like serotonin.

Best Practices for Absorption:

Take probiotics on an empty stomach, ideally right before bed. This allows the beneficial bacteria to pass through your stomach acid more easily and colonize your gut. Look for a probiotic with multiple strains and at least 10-50 billion CFUs. I highly recommend working with a board-certified nutrition professional to determine which type of probiotic will be most beneficial for you. 

3. Vitamin D3 + K2

What It Supports: Immune function, mood, bone strength, and calcium regulation

Vitamin D is often called the "sunshine vitamin" because your skin produces it when exposed to sunlight. But most women over 50 are deficient, especially if you live in a northern climate, spend most of your time indoors, or wear sunscreen regularly.

Why Women Over 50 Need It:

Vitamin D is critical for immune health, mood regulation, and bone strength. Low levels are linked to depression, frequent illness, fatigue, and increased risk of osteoporosis.

But here's the key: Vitamin D3 works best when paired with Vitamin K2. While D3 helps your body absorb calcium, K2 directs that calcium to your bones (where you want it) instead of your arteries (where you don't). This combination is essential for heart health and preventing arterial calcification.

Best Practices for Absorption:

Take Vitamin D3 + K2 with a meal that contains healthy fats, as both are fat-soluble vitamins. Most women benefit from 2,000-5,000 IU of D3 daily, but ideal dosing depends on your blood levels. Ask your doctor to test your Vitamin D levels so you can supplement appropriately.

4. Magnesium

What It Supports: Sleep quality, energy production, muscle function, stress management, and blood sugar balance

Magnesium is involved in over 300 enzymatic reactions in your body. It's one of the most important minerals for energy, relaxation, and metabolic health, and one of the most commonly deficient nutrients in women over 50.

Why Women Over 50 Need It:

Stress depletes magnesium. So do certain medications, caffeine, and alcohol. Low magnesium levels contribute to poor sleep, muscle cramps, anxiety, low energy, constipation, and even insulin resistance.

Supplementing with magnesium can dramatically improve your sleep quality, reduce stress, support healthy blood sugar levels, and ease muscle tension and cramps.

Best Practices for Absorption:

Take magnesium in the evening, about 30-60 minutes before bed, as it promotes relaxation and supports deep sleep. The form matters – magnesium glycinate is gentle on the stomach and highly absorbable, making it ideal for most women. Avoid magnesium oxide, which is poorly absorbed and can cause digestive upset.

5. B-Complex Vitamins

What It Supports: Energy production, stress resilience, brain function, and metabolism

B vitamins are your body's energy currency. They convert the food you eat into usable energy and support everything from your nervous system and brain function to your metabolism and mood.

Why Women Over 50 Need It:

As we age, our ability to absorb B vitamins decreases, especially B12. Stress, certain medications (like antacids and metformin), and alcohol also deplete B vitamins rapidly.

Low B vitamin levels lead to fatigue, brain fog, irritability, poor stress tolerance, and sluggish metabolism. A high-quality B-complex ensures your body has what it needs to produce steady energy throughout the day.

Best Practices for Absorption:

Take B-complex vitamins in the morning with breakfast, as they can be energizing. Look for "methylated" forms (methylcobalamin for B12, methylfolate for B9) as these are the active forms your body can use immediately. Your urine may turn bright yellow after taking B vitamins – this is normal and just means your body is excreting excess B2 (riboflavin).

6. Multivitamin

What It Supports: Fills daily micronutrient gaps and provides whole-body nutritional support

A high-quality multivitamin acts as your nutritional safety net. It ensures you're getting baseline levels of essential vitamins and minerals that support immune function, energy, bone health, skin, and overall vitality.

Why Women Over 50 Need It:

Even with the best intentions, it's nearly impossible to eat a perfectly balanced diet every single day. A multivitamin fills in the gaps and protects you from deficiencies that can compromise your health over time.

Best Practices for Absorption:

Take your multivitamin with food to improve absorption and reduce the chance of stomach upset. Look for a multivitamin specifically formulated for women over 50, as these typically contain higher levels of nutrients you need more of (like calcium, Vitamin D, and B12) and lower or no iron (unless you're deficient).

Quality Matters More Than You Think

Here's something most people don't realize: the supplement industry is largely unregulated. That means companies can make claims without rigorous testing or proof.

Some supplements contain fillers, artificial ingredients, or contaminants. Others don't contain the amounts of active ingredients listed on the label. And in worst-case scenarios, some have been found to contain heavy metals or toxins.

This is why quality is paramount when choosing supplements. Otherwise, you're wasting your money – or worse, potentially harming your health.

So how do you know which brands to trust?

Look for third-party testing. Reputable companies have their products tested by independent labs for purity, potency, and contaminants.

Choose practitioner-grade supplements. These brands are held to higher manufacturing standards and are only available through healthcare professionals.

Avoid cheap supplements from big-box stores. If the price seems too good to be true, it probably is. Quality ingredients cost more, but they're worth the investment.

This is why I only recommend supplements through my professional Fullscript account. Every brand in their catalog meets strict quality standards, is stored and shipped under controlled conditions, and is backed by third-party testing.

You can trust that what's on the label is actually in the bottle.

Your Simple Action Plan

Start with these six daily essentials. They provide the foundation your body needs to function optimally, no matter what else is going on in your life.

Here's a simple routine to follow:

Morning (with breakfast):

• B-Complex
• Vitamin D3 + K2
• Omega-3s
• Multivitamin

Evening (30-60 minutes before bed):

• Magnesium
• Probiotic

Keep it simple. Consistency over perfection. These small daily habits compound over time and create lasting change.

Ready to Get Started?

The best part? You don't need to figure out where to find high-quality supplements or worry about which brands to trust.

Through my professional Fullscript account, you'll always get:

✅15% discount on all supplements

✅Free shipping on orders over $50
✅Convenient auto-refill options so you never run out
✅Trusted, practitioner-grade quality stored and shipped under strict standards
✅HSA & FSA payments accepted—an excellent way to use your health dollars wisely

👉 Shop My Daily Essentials on Fullscript Now

You can also browse Fullscript's entire database to find other options that fit your preferences and budget. But starting with these six gives your body the foundation it needs every day.

Prioritizing your daily essentials is one of the simplest, smartest investments you can make in your health.

Your body is capable of rebuilding when you give it what it needs.  You are never too old or too late to start taking better care of yourself.

In good health,

Kris Flies, BCHN®
Holistic Nutrition Practitioner

P.S. Have questions about which supplements are right for you? Book a free consult call and let's create a personalized plan for your unique needs.