Somewhere in your forties, the body's needs quietly change. Some nutrients become harder to absorb, maintaining bone and muscle takes more effort, and an ideal diet gets harder to keep up. It's why the best vitamins for men and women over 40 are such a common search.
A good diet always comes first, and most people get the majority of what they need from food. But a few well-chosen supplements can help fill the gaps that open up in midlife. Here are five worth considering after 40, for both men and women, along with how to get more of each from your diet.
1. Vitamin D
If you take only one supplement after 40, vitamin D is the strongest candidate. In the UK, the sun isn't strong enough between roughly October and March for your skin to make it. For that reason, the Department of Health and Social Care advises that everyone consider a daily 10 microgram supplement during the autumn and winter, and all year round if you're rarely outdoors or usually cover your skin.1
Vitamin D helps regulate the calcium and phosphate that keep bones, teeth and muscles healthy, which matters more as the years add up.1 Between April and September, most people make enough from short spells of sunshine on bare skin, so you may not need a supplement over the summer. Ten micrograms (400 IU) a day is enough for most people, and you should not take more than 100 micrograms daily unless a doctor advises it.1
Food is a limited source. The main dietary options are oily fish, egg yolks, red meat, and foods with added vitamin D such as some breakfast cereals and fat spreads, and these rarely add up to 10 micrograms on their own.1 That's why a supplement is the most reliable route through winter. Vitamin D supplements are widely available, often paired with vitamin K2.
2. Omega-3 (EPA and DHA)
Oily fish such as salmon, mackerel and sardines are the richest source of the long-chain omega-3 fatty acids EPA and DHA, but many adults don't eat enough of them. A supplement can help close that gap.
EPA and DHA contribute to the normal function of the heart, with the beneficial effect seen from a daily intake of 250mg.2 DHA on its own also contributes to the maintenance of normal brain function and to normal vision.3
The simplest way to get more is through food. The NHS recommends two portions of fish a week, at least one of them oily, with a portion around 140g.4 If you don't eat fish, plant foods like flaxseed (linseed), walnuts and rapeseed oil provide a shorter-chain omega-3 called ALA. However, the body only converts a small amount of it into EPA and DHA, so a supplement made from algae is a good direct source for vegans and vegetarians.4 When choosing an omega-3 supplement, check the combined EPA and DHA figure on the label, not the total fish oil content.
3. Magnesium
Magnesium is involved in hundreds of processes in the body, yet it's one of the minerals people most often fall short on. It's also among the most searched-for supplements: "magnesium deficiency symptoms" is a common query for both men and women.
Magnesium contributes to the reduction of tiredness and fatigue, to normal muscle and psychological function, as well as the normal functioning of the nervous system.5
Adults need around 300mg a day for men and 270mg for women, and a varied diet should provide it.6 Good food sources include green leafy vegetables, nuts and seeds, wholegrain bread and cereals, and brown rice. Refining grains strips much of the magnesium out, so wholegrain versions are richer.6 If you do use a magnesium supplement, keeping to 400mg a day or less from supplements is considered safe, as larger amounts can cause diarrhoea.6
4. Vitamin B12
Vitamin B12 deserves particular attention after 40 because the body absorbs it less efficiently as we age. The NHS notes that B12 or folate deficiency becomes more common in older people, affecting around 1 in 20 people aged 65 to 74 and 1 in 10 of those aged 75 and over.7 Certain medicines, such as proton pump inhibitors for acid reflux and metformin for type 2 diabetes, can reduce absorption further.
Vitamin B12 helps keep the nervous system healthy, supports the normal formation of red blood cells, and helps release energy from food.7
In the diet, B12 is found almost entirely in animal foods such as meat, fish, eggs and dairy. If you follow a vegan or largely plant-based diet, it's highly recommended to supplement B12, alongside choosing fortified foods like some breakfast cereals and plant milks.7 After 40 though, the more common issue is absorption rather than intake, which is why some people don't restore healthy levels through food alone. Because it works alongside the other B vitamins, many people choose a vitamin B complex rather than B12 on its own.
5. A Complete Multivitamin
A daily multivitamin acts as a nutritional safety net, a simple "health MOT" for the gaps a busy lifestyle can lead to. Although most people should get all the vitamins and minerals they need if they eat a balanced and varied diet^8^, that's often easier said than done.
A multivitamin especially earns its place for people with limited diets, a reduced appetite, or higher day-to-day demands. One point to check: many formulas aimed at men or the over-50s contain little or no iron, because men and post-menopausal women rarely need extra, whereas some women still may, so make sure the multivitamin you decide to take is appropriate for you.
If you do take one, choose a formula matched to your age and sex, and be careful not to double up. Taking a multivitamin on top of several individual supplements can push some nutrients, such as vitamin A or iron, above safe levels.8 Think of a complete multivitamin as a backup rather than a replacement for a plate with plenty of vegetables, wholegrains and some oily fish. If you take prescription medication or have a health condition, speak to your GP or pharmacist before starting any new supplement.
Frequently Asked Questions
What vitamins and supplements should you take after 40?
A balanced diet should cover most of your needs, but the ones most worth considering after 40 are vitamin D, omega-3, magnesium, vitamin B12 and, if your diet is limited, a daily multivitamin. Vitamin D is the priority in the UK, where the NHS advises everyone to consider a 10 microgram supplement over the autumn and winter. Speak to your GP or pharmacist before starting anything new, particularly if you take other medication.
Are the best vitamins different for men and women over 40?
The core list is largely the same for both: vitamin D, omega-3, magnesium and vitamin B12 matter regardless of sex. The main difference is iron. Many formulas aimed at men or the over-50s contain little or no iron, because men and women past the menopause rarely need extra, whereas some women still may. Choosing a formula matched to your age and sex is the simplest way to get the right balance.
What are the symptoms of magnesium deficiency?
True magnesium deficiency is uncommon in otherwise healthy people who eat a varied diet, as the body carefully controls its magnesium levels. When levels do fall low, early signs can include tiredness, loss of appetite, nausea and muscle weakness, with muscle cramps if it continues. These symptoms have many other causes, so if they persist it is best to see your GP rather than self-diagnose.
Do I need a vitamin D supplement in the UK?
Most people should consider one over the darker months. The NHS advises everyone to take a daily 10 microgram vitamin D supplement during the autumn and winter, because the sun isn't strong enough between about October and March for the skin to make it. If you're rarely outdoors, cover your skin, or have darker skin, it's worth taking one all year round.
Can you get enough omega-3 without eating fish?
It's harder, but possible. Plant foods such as flaxseed, walnuts and rapeseed oil contain a shorter-chain omega-3 called ALA, but the body converts only a small amount of it into the EPA and DHA found in fish. If you don't eat oily fish, a supplement made from algae provides EPA and DHA directly and is suitable for vegans and vegetarians.
Is it better to take a multivitamin or individual supplements?
It depends on what you're trying to fix. A multivitamin is a convenient way to cover small, general gaps if your diet is limited, while individual supplements let you target a specific need, such as vitamin D or B12, at a more useful dose. Avoid taking a multivitamin alongside several single supplements without checking the totals, as some nutrients like vitamin A and iron can add up to more than is safe.
References
- NHS. Vitamin D. nhs.uk
- European Food Safety Authority (EFSA). Scientific Opinion on the substantiation of health claims related to EPA, DHA and maintenance of normal cardiac function. EFSA Journal. 2010;8(10):1796. doi:10.2903/j.efsa.2010.1796
- European Food Safety Authority (EFSA). Scientific Opinion on the substantiation of health claims related to DHA and maintenance of normal brain function and normal vision. EFSA Journal. 2010;8(10):1734. doi:10.2903/j.efsa.2010.1734
- NHS. Fish and shellfish. nhs.uk
- European Food Safety Authority (EFSA). Scientific Opinion on the substantiation of health claims related to magnesium (reduction of tiredness and fatigue, normal psychological functions, muscle contraction and others). EFSA Journal. 2010;8(10):1807. doi:10.2903/j.efsa.2010.1807
- NHS. Vitamins and minerals: Others (including magnesium). nhs.uk
- NHS. Vitamin B12 or folate deficiency anaemia. nhs.uk
- NHS. Vitamins and minerals. nhs.uk
This article is intended for informational purposes only and does not replace professional medical advice. Always read the product information supplied with your supplement and speak to a healthcare professional if you have specific concerns.