Why “Every Woman Over 35 Should Take This Supplement” is Misleading—And What Your Body Actually Needs
- Audra Whatley
- May 9
- 4 min read
Updated: May 12
If you’ve ever searched for the best supplements for women over 35, you’ve probably seen lists claiming that every woman should be taking the same five or six nutrients.
While well-intentioned, this advice misses a crucial point:
💡 Your body isn’t a statistic. Your health isn’t one-size-fits-all.
Yes, certain nutrient deficiencies are common due to stress, modern diets, and hormonal shifts—but your body’s needs are unique to YOU.
Instead of blindly following “every woman should take this” advice, let’s dive into why these deficiencies happen in the first place—so you can make informed, personalized choices about supplementation.
Why Are So Many Women Over 35 Deficient in Key Nutrients?
🔹 Our food isn’t as nutrient-dense as it used to be.
Soil depletion has drastically reduced magnesium, zinc, and B vitamin levels in crops.
Many women eat fewer healthy fats due to outdated low-fat diet trends.
Processed foods and restrictive eating patterns lead to micronutrient gaps.
🔹 Chronic stress depletes key vitamins & minerals.
Stress burns through B vitamins, magnesium, and vitamin C.
High cortisol levels impair gut function, making it harder to absorb nutrients.
🔹 Hormonal shifts increase the demand for specific nutrients.
Estrogen fluctuations impact magnesium and calcium balance.
Progesterone decline affects sleep, mood, and adrenal function.
🔹 Our lifestyle choices & environment play a major role.
We spend less time in the sun → widespread Vitamin D deficiency.
Increased screen time and poor sleep hygiene → melatonin disruption & nervous system exhaustion.
High toxin exposure (plastics, pesticides, endocrine disruptors) → increased need for detox-supporting nutrients.
💡 Instead of assuming every woman needs the same supplements, we need to understand WHY these deficiencies happen—and how to choose what’s right for YOU.
5 Nutrients That Are Commonly Depleted (And How to Know If You Need Them)
1️⃣ Magnesium: The Mineral of Relaxation (That Most Women Are Deficient In)
🌿 Why It’s Depleted:
✔ Soil depletion has drastically reduced magnesium in foods.
✔ Chronic stress increases magnesium loss through urine.
✔ High caffeine & alcohol intake further depletes levels.
⚡ Why It Matters:
Supports nervous system regulation & stress resilience.
Helps with muscle recovery, sleep, and hormone balance.
Reduces PMS symptoms & menstrual cramps.
💊 Best Forms (for Absorption & Effectiveness):
✔ Magnesium Glycinate – Best for stress, sleep, & anxiety relief.
✔ Magnesium Malate – Best for energy & muscle recovery.
✔ Magnesium L-Threonate – Best for brain health & focus.
🚫 Avoid Magnesium Oxide – Poorly absorbed, acts mostly as a laxative.
💡 Signs You Might Need More Magnesium:
You feel tense, anxious, or have trouble winding down.
You get muscle cramps, restless legs, or headaches.
You struggle with sleep, especially staying asleep.
2️⃣ Omega-3s: Essential Fats for Brain, Hormones & Inflammation
🌿 Why They’re Depleted:
✔ Many women don’t eat enough fatty fish (the best source of EPA & DHA).
✔ Processed foods are high in inflammatory seed oils, which compete with omega-3s.
⚡ Why They Matter:
Reduce inflammation (which impacts everything from hormones to gut health).
Support brain function, focus, and mood stability.
Promote glowing skin, joint health, and cardiovascular support.
💊 Best Forms:
✔ Fish Oil (High in EPA & DHA) – Best for inflammation & brain health.
✔ Algae-Based Omega-3s – Best vegan option.
✔ Cod Liver Oil – Also provides Vitamin A & D for immune & hormone support.
💡 Signs You Might Need More Omega-3s:
Dry skin, brittle nails, or increased fine lines.
Brain fog, mood swings, or difficulty concentrating.
Joint pain or inflammatory symptoms (aches, stiffness).
3️⃣ Vitamin D: The Sunshine Vitamin (That Most Women Are Missing)
🌿 Why It’s Depleted:
✔ Indoor lifestyles & sunscreen use block vitamin D synthesis.
✔ Gut imbalances affect absorption.
✔ Many women don’t eat Vitamin D-rich foods (like wild salmon or organ meats).
⚡ Why It Matters:
Supports immune function & reduces autoimmunity risk.
Regulates mood & helps prevent seasonal depression.
Plays a key role in hormone balance & bone density.
💊 Best Forms:
✔ Vitamin D3 (Cholecalciferol) – Best absorbed & utilized by the body.
✔ Vitamin D3 + K2 – K2 helps direct calcium to bones (instead of arteries).
💡 Signs You Might Need More Vitamin D:
You feel tired, sluggish, or low in the winter months.
You have frequent colds, infections, or autoimmune issues.
You experience bone pain or muscle weakness.
4️⃣ Probiotics: The Gut-Brain Connection & Immune Support
🌿 Why They’re Depleted:
✔ Processed foods, sugar, and antibiotics wipe out healthy gut bacteria.
✔ Chronic stress alters gut microbiome balance.
⚡ Why They Matter:
Influence hormone metabolism & nutrient absorption.
Regulate immune system function.
Impact mental health, serotonin production, & inflammation.
💊 Best Forms:
✔ Spore-Based Probiotics – More resilient & effective for gut repair.
✔ Lactobacillus & Bifidobacterium Strains – Best for digestion & immunity.
✔ Prebiotic Fibers – Feed beneficial bacteria (found in onions, garlic, bananas, and asparagus).
💡 Signs You Might Need Probiotics:
You experience bloating, gas, or irregular digestion.
You get frequent colds, infections, or allergies.
Your mood feels off (brain fog, anxiety, or low serotonin).
5️⃣ B-Complex: The Energy & Stress-Resilience Vitamins
🌿 Why They’re Depleted:
✔ Chronic stress burns through B vitamins.
✔ Gut issues (like low stomach acid) impair absorption.
✔ Many women take hormonal birth control, which depletes B6, B12, and folate.
⚡ Why They Matter:
Support energy production & mitochondrial function.
Help regulate mood, focus, and stress resilience.
Play a key role in liver detox & hormone metabolism.
💊 Best Forms:
✔ Methylated B12 (Methylcobalamin or Adenosylcobalamin)
✔ B6 (P5P – Pyridoxal-5-Phosphate)
✔ Methylfolate (NOT folic acid, especially if you have MTHFR mutations)
💡 Signs You Might Need More B-Vitamins:
Chronic fatigue or brain fog.
Mood swings, anxiety, or high stress.
Slow detoxification, hormone imbalances, or PMS.
Final Thoughts: Your Body is Unique—Your Supplements Should Be Too
Instead of assuming every woman over 35 needs the same thing, let’s shift the question to:
💡 What does YOUR body need based on your stress, lifestyle, and symptoms?
