As we get older, our bodies change – and our health routine should follow suit. But when it comes to things like gut health, weight management and bone strength, a balanced diet can only take you so far. To get a better understanding, I spoke to registered nutritionist Ella Kaur Maan to find out the best supplements for women over 50
As we enter the menopause, it’s not just the hot flushes, hormonal shifts and fatigue that we need to keep an eye on. According to a recent survey, 69% of women experience weight gain during menopause, with 70% reporting joint pain, and 69% noticing their gut health worsen after menopausal symptoms begin.
“As women move through their 50s and beyond, it’s normal to notice changes in energy, weight, digestion and bone strength,” says Ella Kaur Maan, registered nutritionist and Practitioner Lead at supplement brand, DR.VEGAN. “Hormonal shifts during and after menopause can affect how the body absorbs and uses nutrients, making targeted nutritional support increasingly important.”
And while a balanced diet remains the foundation of good health, there are certain supplements that can provide extra support for some of the bigger health challenges associated with ageing.
The best supplements for women over 50
Bone health
“Bone strength naturally declines with age, particularly after menopause when falling oestrogen levels can accelerate bone loss,” says Ella. “Key nutrients for healthy bones include calcium, vitamin D, vitamin K2 and magnesium.”
For women looking for joint and bone supplements, she recommends a comprehensive formula that can help provide targeted support, such as the DR.VEGAN OsteoFriend®, which contains key nutrients and is designed to support bone health during and after menopause.
OsteoFriend®
Women’s Fitness verdict
An advanced supplement for bones, muscles, and joints, this formula helps protect against bone conditions and density loss, providing the key nutrients to enhance nutrient absorption- Boosts bone density & strength
- Supports muscles & connective tissues
- Contains 19 active ingredients & cofactors
- With high-strength Calcium, Magnesium, D3 & K2 as well as Curcumin, MSM and L-Lysine
Weight management
“Many women find that maintaining their weight becomes harder after 50 due to hormonal changes, a slower metabolism and age-related muscle loss,” says Ella. “Research from DR.VEGAN found that weight gain affects nearly 7 in 10 women during menopause.”
Ella suggests that protein, fibre and regular exercise should always come first, but some women can also opt for weight loss supplements to complement healthy habits. “DR.VEGAN’s Weight Management Support is designed to support healthy weight management and may be particularly helpful for those navigating weight loss over 50.”
Weight Management Support
Women’s Fitness verdict
Supports metabolic and gastrointestinal health, helping combat cravings, increasing meal satisfaction, and feelings of satiety- Supports blood glucose & gastrointestinal health
- Contains Metabolaid® – which is backed by 8 scientific studies
- Contains Chromium & Green Tea Extract
Gut health
Gut health is another area that often changes during menopause, and research has found two-thirds of menopausal women experience worsening gut health, with bloating being one of the most common complaints.
“This growing area of research highlights the connection between gut health and menopause, as changing hormone levels can influence the balance of beneficial bacteria in the digestive system,” says Ella.
“DR.VEGAN’s Gut Works® was developed to support digestive health and, in the survey, achieved a positive effectiveness rating of 78.4% among users.”
Gut Works®
Women’s Fitness verdict
With 50 billion live cultures and six scientifically studied strains, Gut Works® repopulates the gut microbiome with healthy, active bacteria, with prebiotics and fibre for a healthy gut and bowel- Contains 6 scientifically studied strains of bacteria, as well as prebiotics and psyllium husk
- Supports healthy gut & bowels
- Clean, vegan ingredients
Brain health
If you’re experiencing brain fog, poor memory and an iffy headspace, the benefits of a supplement like creatine are a no-brainer (pun intended).
Studies show that consistent creatine intake can increase brain creatine content, support mitochondrial activity and up-regulate key regulators of learning and memory, which can help enhance neuroprotection and resilience against cognitive fatigue. Not only does this boost energy, but it also improves mood and mental capacity.
DR.VEGAN’s Creatine & BCAA is so much more than a fitness supplement. Designed to enhance physical and mental performance, while it does provide the essential building blocks of muscle protein, maintenance, and recovery, it also boosts cognitive function and brain health.
Creatine & BCAA
Women’s Fitness verdict
An optimal ratio of creatine monohydrate and branched chain amino acids, this fuels muscles, enhances physical and mental performance, and provides the essential building blocks of muscle protein- Boosts strength and energy
- Supports performance and endurance
- Contains Branched Chain Amino Acids
“As women get older, their nutritional needs change too,” says Ella. “Targeted nutritional support may help address common concerns such as bone health, weight management and digestive wellbeing.”
So, while a healthy diet and lifestyle should always come first as you get older, a proactive approach is key – and can help you stay strong, active and feel your best throughout your 50s and beyond.
Ella Kaur is a registered Nutritionist and Nutritional Therapy Practitioner at leading supplement brand, DR.VEGAN, specialising in women’s health, hormonal balance, sleep and stress. For more information, or to book a free consultation and receive personalised advice, visit drvegan.com
