I'm a Dietitian. These Are the Only 5 Supplements I'd Recommend After 45.

Why we picked this: Gut health isn't just about digestion — research over the past decade has connected gut microbiome health to immune function, mood, and skin quality. After 45, microbial diversity in the gut tends to decline.

Bioma solves the biggest problem in probiotics: most strains are killed by stomach acid before they reach your intestines. Bioma uses a targeted-release capsule that actually delivers the bacteria where they need to go — which is why their results are more convincing than most competitors I've reviewed.

It's a multi-strain formula with Lactobacillus and Bifidobacterium strains selected for gut diversity. If you pick one gut health supplement, this is the one I'd choose.

Why we picked this: This is the pick for women whose main concern is digestive comfort — not weight management. (If weight is your primary goal, the GLP-1 formula above is a better fit. You don't need both.)

Most women over 45 don't get nearly enough fiber, and it shows up as occasional bloating, irregularity, and general digestive discomfort. ColonBroom uses psyllium husk — the most well-studied soluble fiber available — in a formulation that dissolves cleanly and tastes noticeably better than the generic pharmacy options. The added prebiotic blend feeds the beneficial bacteria in your gut, giving it an edge over plain fiber supplements.

Several of my clients have reported improved digestive comfort within the first few weeks of consistent use, though individual experiences vary.

Why we picked this: Research on collagen supplementation has matured considerably — multiple clinical trials suggest hydrolyzed collagen peptides may support skin elasticity and hydration, with benefits most noticeable in women over 40. The joint support evidence is also promising, particularly during perimenopause when joint comfort often changes.

NativePath uses grass-fed, pasture-raised bovine collagen (Type I and III, the most relevant for skin and joints) with a clean ingredient list — no artificial sweeteners, fillers, or additives. It dissolves easily in coffee or water, and the unflavored version is genuinely tasteless. That matters because you'll take it daily, and anything unpleasant gets abandoned by week two.

Why we picked this: CoQ10 is the supplement most women over 45 have never heard of but probably need. Your body produces it naturally for cellular energy, but production declines with age. The result is that vague, persistent fatigue that doesn't improve with more sleep — a complaint I hear constantly from women in this age group.

The critical difference with NativePath's formula: it uses ubiquinol, the active form your body can absorb immediately. Most cheap CoQ10 supplements use ubiquinone, which requires a conversion step that becomes less efficient as you get older. You could be taking CoQ10 and getting half the benefit simply because of the form.

Worth noting: if you take statin medications, CoQ10 supplementation is particularly relevant — statins are known to reduce CoQ10 levels. Talk to your healthcare provider about whether supplementation makes sense for your specific situation.