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The supplement train has passengers of all ages and their requirements vary. There are a limited number of people in the world who have not jumped and joined the supplement party. From young adults facing sleep troubles to the elderly struggling with ageing, everyone has a problem and supplements are the quick-fix solutions.

While the use and need of supplements for the youth might be debatable, for those ageing and battling health problems, they are a must. When turning 50, women notice multiple changes in their bodies. From symptoms of menopause to the natural loss of muscle and bone density. While you bulk up on a healthy diet and exercise, adding a good combination of supplements can help you fight age-related physical changes and increase longevity. Here are 5 supplements for longevity women over 50 must use, as per experts who talked to .

Vitamin D
Vitamin D is vital for bone strength, mood balance and immune health, as per Bess Berger, RDN, CDN, CLT. While it is present in nutritious foods like fatty fish and fortified milks and cereals, getting the right amount of it can be difficult with just food.

Thus, women who are ageing and losing bone mass due to declining estrogen levels and reduced calcium absorption, Vitamin D supplements solve the problem. Additionally, the nutrient is also linked to weaker muscle function, thus raising the risk of falls and sarcopenia.

Creatine
For women looking to feel active, independent and strong as they age, creatine is vital. “Creatine supports energy production in muscle cells, helping preserve strength, bone health and even mental clarity,” said Berger to the outlet.

According to Rachele Pojednic, Ph.D., Ed.M., supplementing with about 3 to 5g of creatine monohydrate per day along with resistance training, can protect the muscles, improve strength and support bone health.

Not only physical health, but creatine also has positive impacts on your mental health. A 2025 study published in the , found that women in perimenopause or menopause who took creatine hydrochloride for eight weeks had faster reaction times and less severe mood swings compared to a placebo.

Magnesium
Magnesium is magnetic right now in the health world and is attracting all the attention possible. Along with playing a role in more than 300 chemical reactions in the body, the nutrient regulates blood sugar, manages stress and anxiety and reduces brain fog. As per the , the average age of menopause in the US is 52, thus many women in their 50s might be struggling with these symptoms.

Magnesium and stress have an interesting relationship. While high stress can deplete magnesium, low magnesium can increase stress. Additionally, sugar, caffeine and other stimulants also decrease the amount of nutrients in the body. There are many magnesium-rich foods like nuts, seeds and seafood. But in order to fulfil the recommended intake, supplements can be a better choice.

Nicotinamide Riboside
NAD+ is a vital enzyme that declines with age. A derivative of Vitamin B3, it is required for cellular energy production, DNA repair and more, as per Lauren Manaker, M.S., RDN, LDN, CLEC, CPT. Supplements such as Nicotinamide Riboside help replenish this enzyme since it isn't bioavailable.

This can help combat the effects of ageing such as increased cellular stress and inflammation.

B-Complex
According to Berger, Vitamin Bs are important for energy, brain function and metabolism. Women over 50 are especially at risk for low B12 and folate, which can lead to fatigue, brain fog or even mood changes,” she said to the outlet.

Thus, taking balanced B-complex vitamins with active forms such as methylfolate and methylcobalamin can be good for absorption and help maintain energy.

While these supplements can be a great addition to your health journey and definitely improve your physical and mental health as you age, it is vital to remember that they are not magic pills. They need to be paired with a healthy lifestyle consisting of regular exercise, a nutritious diet, ample sleep, stress management and more.

Also, ensure consulting a medical professional before making any changes to your routine and adding any form of supplements to it.

Note: The information provided in this article is for educational purposes only and is not intended as medical advice. Always consult with a qualified healthcare professional before starting any new medication or treatment and before changing your diet or supplement regimen.