The 3 Most Important Supplements for Cardiometabolic Health in Women Over 50
As women enter their 50s and beyond, protecting heart and metabolic health becomes a top priority. But, in my business of functional medicine nutrition, women come to see me with a grocery bag full of unnecessary supplements that aren’t actually helping. Some supplements can help. Knowing which ones is important. For instance, I take CoQ-10, but I only take a specific kind. I only take vitamin D with K2 for heart health. Too many “experts” are on TikTok and IG these days telling you that you need to do a parasite cleanse and your cortisol needs balancing without any context, except they are trying to make money with zero experience. However, despite this supplement peddling epidemic, cardiovascular disease remains the leading cause of death for Gen X women, and the risk of metabolic conditions like type 2 diabetes and high cholesterol rises sharply after menopause. While a healthy diet, regular exercise, and proper medical care are foundational, certain supplements can provide an extra boost to your cardiometabolic health.
Here are the three most important supplements every woman over 50 should consider for her heart and metabolic well-being—and why they make a real difference.
1. Omega-3 Fatty Acids
Why They Matter
Omega-3s are essential fats that your body can’t make on its own. They play a crucial role in reducing inflammation, supporting heart function, and improving cholesterol profiles. For women over 50, omega-3s help lower triglycerides, reduce blood pressure, and may decrease the risk of heart attack and stroke[1][2].
What the Research Says
Studies consistently show that omega-3 supplementation can improve cardiovascular outcomes, especially in women with high triglycerides or a history of heart disease. These healthy fats also support brain health and may help with mood regulation—a bonus for women navigating the emotional ups and downs of midlife[1].
How to Get Them
You can find omega-3s in fatty fish like salmon and sardines, but most women benefit from a high-quality fish oil or algae-based supplement to ensure optimal intake. I only buy from brands that do third party testing like Nordic Naturals.
2. Vitamin D
Why It Matters
Vitamin D is essential for bone health, immune function, and—importantly—cardiometabolic health. After menopause, women are at higher risk for vitamin D deficiency, which is linked to increased inflammation, insulin resistance, and a higher risk of heart disease[3][4][5].
What the Research Says
A growing body of evidence shows that vitamin D supplementation, especially when combined with vitamin K, can improve cardiovascular and metabolic health in postmenopausal women. Vitamin D helps regulate blood sugar, supports healthy blood vessels, and may lower the risk of metabolic syndrome and type 2 diabetes[3][4].
How to Get It
While sunlight and fortified foods can help, many women over 50 need a daily vitamin D supplement to maintain optimal levels, especially during the winter months or if they have limited sun exposure. I only recommend vitamin D that has K-2 added for extra cardiovascular benefits like this one from Designs For Health.
3. Coenzyme Q10 (CoQ10)
Why It Matters
CoQ10 is a powerful antioxidant that helps your cells produce energy and protects your heart from oxidative stress. After age 50, natural CoQ10 levels decline, and this can contribute to fatigue, muscle weakness, and a higher risk of cardiovascular disease[6][5].
What the Research Says
CoQ10 supplementation has been shown to support heart function, improve blood pressure, and reduce the risk of cardiovascular events in women. It’s especially beneficial for those taking statins, as these medications can further deplete CoQ10 levels[6].
How to Get It
CoQ10 is found in small amounts in foods like meat, fish, and nuts, but a daily supplement is often the most effective way to ensure you’re getting enough. My favorite CoQ10 is by Apex Energetics - it’s the one I take!
Bonus: The Power of a Multivitamin
While not a substitute for targeted supplementation, a high-quality multivitamin tailored for women over 50—like Methyl Life Multivitamin (note: I have no affiliation with this company - I just really like this one because it has absorbable forms of folate and B12) these formulas often include key nutrients like magnesium, B vitamins, and calcium, which are essential for heart, bone, and metabolic health[7][4][5].
Putting It All Together
For women over 50, prioritizing cardiometabolic health is more important than ever. Adding omega-3s, vitamin D, and CoQ10 to your daily routine—along with a balanced diet and regular exercise—can help protect your heart, support healthy metabolism, and keep you feeling your best as you age.
Always talk to your healthcare provider before starting any new supplement, especially if you have underlying health conditions or take prescription medications.
References
1. 4 Best Supplements for Women’s Heart Health, According to a Doctor
https://www.personanutrition.com/blog/4-best-supplements-for-womens-heart-health-according-to-a-doctor/
2. Top 9 RD-Approved Multivitamins for Women Over 50 in 2025
https://www.everydayhealth.com/diet-nutrition-products/best-multivitamin-women-over-50/
3. Investigating the Effects and Mechanisms of Combined Vitamin D and K Supplementation in Postmenopausal Women
https://pubmed.ncbi.nlm.nih.gov/39064799/
4. Top 6 Supplements for Women 40+ – Stanford Center on Longevity
https://longevity.stanford.edu/lifestyle/2025/03/06/supplements-for-women-40/
5. Centrum Silver Women 50+ Multivitamin
https://www.centrum.com/products/multivitamins/centrum-silver-women-50-plus/
6. Experts Say These Are the Best Vitamins for Women Over 50 – Vogue
https://www.vogue.com/article/best-vitamins-for-women-over-50
7. Learn About the Best Supplements for Heart Health | Cooper
https://coopercomplete.com/blog/best-supplements-for-heart-health/
8. Memory Entry: Content Creation for Middle-Aged Women
(Content focus: menopause and cardiovascular health)
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1. https://longevity.stanford.edu/lifestyle/2025/03/06/supplements-for-women-40/
2. https://coopercomplete.com/blog/best-supplements-for-heart-health/
3. https://pubmed.ncbi.nlm.nih.gov/39064799/
4. https://www.centrum.com/products/multivitamins/centrum-silver-women-50-plus/
5. https://www.vogue.com/article/best-vitamins-for-women-over-50
https://www.everydayhealth.com/diet-nutrition-products/best-multivitamin-women-over-50/