Supplements Worth Taking in Your 40s

*This is a collaborative post.

Once you hit your 40s, you might start noticing that your body doesn’t quite work the way it used to. Late nights feel harder to recover from, energy dips hit differently, and things like sleep, stress, and joint aches suddenly become a much bigger deal than they were in your 20s. While all of this is a normal part of getting older, it also means your body needs a little more support than before.

That’s where the right supplements can make a real difference. Whether you want to improve your energy levels, sleep better, support your immune system, or simply feel healthier overall, there are a few key supplements worth adding to your routine in your 40s.

Magnesium Glycinate

Magnesium is one of the best supplements to add to your life. It is involved in over 300 enzymatic reactions within the body, including muscle contraction, nerve function, and the regulation of melatonin.
Most adults are low in magnesium without even realising it. However, magnesium glycinate is better absorbed by the body than oxide or citrate and is less likely to cause digestive upset. And if you’re struggling with sleep or muscle recovery from exercise, adding magnesium glycinate in doses of around 300 to 400mg an hour before bed can be massively beneficial.

Vitamin D3 with K2

Vitamin D deficiency is widespread in the UK, and you get the majority of vitamin D from the sun, so it’s not hard to see why people are deficient, especially in the winter. But by your 40s, your body’s ability to synthesise it from the sunlight has already declined.
Low vitamin D affects mood, immune function, bone density, and testosterone production in men.

The right choice here is to add the D3 supplementation to your diet and to take it alongside K2, which directs calcium to the bones rather than the arterial wall, which is essential as D3 supplementation increases calcium absorption.
Try a 2,000 to 4,000 IU of D3 with a 100mcg of K2 MK-7 as a starting dose.

NMN for NAD+ Levels

NAD+ is a coenzyme involved in cellular energy production, DNA repair, and mitochondrial function.
Levels decline naturally with age, and by your mid 40s, you’ll have around half the NAD+ you had at 20. This decline directly correlates with fatigue and lower recovery, which most attribute to simply getting older.
Adding an NMN supplement to your daily habits can help you boost your NAD+ levels considerably.

Ashwagandha

Ashwagandha is an adaptogen, and it has been tested considerably to ascertain its properties. Studies show that ashwagandha, when taken before bed on a regular basis, can reduce cortisol and improve both stress and sleep quality. This is especially important as you get into your 40s, as most people carry some level of stress and sleep disruption, especially for women hitting menopause or perimenopause. 

Omega-3

Omega-3 fatty acids have well-evidenced anti-inflammatory effects. Most people’s diets are significantly skewed toward omega-6, which is pro-inflammatory, and they’re short on omega-3. However, increasing your levels of omega-3 means you fight the conditions that become more common as you get older, such as joint pain, cardiovascular diseases, and cognitive decline. Choose your omega-3 by looking for EPA and DHA from fish or algae sources, and take a dosage of around 1 to 2 grams per day.

Disclaimer:
This article is for informational purposes only and should not be taken as medical advice. Always speak with your GP, doctor, or qualified healthcare professional before starting any new supplements, especially if you have existing health conditions, are pregnant, breastfeeding, or taking medication.