Women’s Health | The Best Supplements at Any Age

We're firm believers in preventative health care at every age, but that doesn't mean that all vitamins and supplements are created equal. With the plethora of options now available, it's easy to get confused—choosing the supplement stack that's right for you can feel overwhelming. Your age, diet, lifestyle, and routine all play a role in determining which supplements will be most beneficial.

(If you're ready to skip ahead and discover your personalized supplement stack, try TRANSCEND's health quiz!)

Women in their 30s, 40s, and 50s have different biological needs and health goals. We've broken down which vitamins and supplements should be a priority for women at each stage of life.

The best vitamins and supplements for women in their 30s

Women in their 20s and 30s aren't often concerned with supplementation, even though this is a stressful time of life—as school finishes and careers begin, women's budgets are often low while pressure starts to rise. Convenience foods, like processed or fast food, can also start to wreak havoc on our systems. Even if you're a fitness fanatic, regular workouts can increase your body's need for vitamins.

These changing needs mean that women in their 30s often need more of the following vitamins:

Folic Acid 

Folic acid, found in TRANSCEND's Vitamin B-Complex and also known as folate or Vitamin B-9, supports brain health, improves memory, and can help enhance mood. It's particularly crucial for women who are pregnant or thinking of becoming pregnant, which is why folic acid is an essential ingredient in prenatal vitamins. Just as it does for mothers, folic acid supports fetal brain health as well.


Thanks to menstruation, women are at a higher risk than men of developing iron deficiency. An iron deficiency can cause tiredness and increase your chance of infection.

Vitamin C

Many of Vitamin C's benefits appear to be related to its role as an antioxidant and its ability to neutralize free radicals. It also helps support the immune system and the creation of collagen, which helps the skin appear more youthful and soft.

The best vitamins and supplements for women in their 40s

As women hit their 40s, their supplemental needs change. Muscle mass drops, excess weight is harder to lose, and menopause is right around the corner.

This means that women in their 40s require more of the following vitamins:

Vitamin B12

Vitamin B12 is often called an "anti-stress" vitamin because it is believed to enhance the immune system and improve the body's ability to withstand stress. It's also more poorly absorbed as the body ages, so while children and younger adults are likely to get the B12 they need from their diet, B12 supplementation becomes even more important after 40.


Calcium supplementation can help prevent osteoporosis and maintain muscle condition and normal blood pressure, which becomes increasingly important as women age.

Fish Oil

Fat is a critical component of a healthy diet, and fish oil supplements contain some of the healthiest fats. Fish oil can help support overall health as women begin to enter menopause.

The best vitamins and supplements for women in their 50s

By their 50s, women have hit menopause, and their bodies' needs have shifted yet again. Health concerns are now centered around hormone support, maintaining bone strength, and promoting healthy aging.

This means that women in their 50s now need more of the following vitamins:

Vitamin D

Vitamin D has emerged as a critical nutrient for long-term health. The body uses it to promote bone growth and maintain bone density, which is especially important as we age.

Hormone Support

TRANSCEND's proprietary formula for Women's Hormone Support combines herbs and compounds known to help ease the symptoms of menopause and perimenopause, while still protecting the bones and cardiovascular system.


Turmeric, a powerful antioxidant often found in Indian food like curries, has been shown to support joint and brain health. Curcumall® is a liquid formula that is a natural extract of turmeric and curcumin, the active ingredient of turmeric. Curcumall® offers therapeutically active components of turmeric in a more bioavailable liquid form.

Support your healthy lifestyle at any age

Nutritional supplementation is just one pillar of wellness: proper diet, exercise, and sleep are just as important.

Remember, before making any adjustments to your supplement routine, consult with your doctor to determine if it's right for you!

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