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Vitamins You Need in Your 40s & 50s

Key Takeaways:

  • Collagen, hyaluronic acid, calcium, vitamin B12, curcumin, and omega-3 fatty acids are all important nutrients in your 40s and 50s.
  • Speak with a healthcare practitioner for a more personalized recommendation suited to your needs and lifestyle.

As you age, you change — and so do your nutritional needs. In your 40s and 50s, your body doesn’t work in the same way it did when you were 20 — and that’s okay. However, it does mean that you need to provide it with the correct nutrients to help it work optimally.

So which vitamins and supplements should you take in your 40s and 50s? While the exact answer will be unique for each individual, we’ve covered some important nutrients you should pay attention to as you age.

Note: Many of the following vitamins and supplements are important for everyone at every age. Your healthcare practitioner can help to give you a more personalized recommendation for which supplements you should be taking.

Let’s dive in.

1. Collagen and Hyaluronic Acid

As you age, you’ll probably notice two things: your skin doesn’t look the same as it did when you were younger, and your joints don’t move as easily.

After the age of 20, you produce about 1 percent less collagen in the skin every year. As a result, the skin becomes thinner and more fragile with age. Your sweat and oil glands also do not function as well, and your skin produces less elastin. All of these contribute to wrinkles or sagging skin.1

Your joints may become stiffer and less flexible because the amount of lubricating fluid inside your joints decreases, and the cartilage becomes thinner.2

Taking a collagen and/or hyaluronic acid supplement can help support healthy, youthful skin and joint health so that you can continue to feel your best and move easily.*

Best collagen and hyaluronic acid supplement

Solgar® Collagen Hyaluronic Acid Complex


  • Boost skin collagen in just 12 weeks; increases skin elasticity and softens the appearance of wrinkles*^
  • Maintain healthy, youthful skin*
  • Support joint health with chondroitin and Vitamin C for collagen formation*

2. Calcium

Calcium is the most abundant mineral in the body, with 99% of it found in bones and teeth.3 However, as you age, you begin to lose more bone than you build. Bones become more fragile and brittle, and the calcium stores gradually deplete.4

If this loss of bone density goes too far, it’s called osteoporosis. In the United States, an estimated 10.2 million people aged 50 and over had osteoporosis, and about 43.3 million more people had low bone mass.5

Taking a calcium supplement is one of the easiest ways to promote bone health as you age. Magnesium and vitamin D help the body absorb calcium and can also help promote bone health.*

Best calcium supplements

Solgar® Liquid Calcium Magnesium Citrate with Vitamin D3


  • Support strong bones and teeth*
  • Maintain a healthy immune system and good general health*
  • Alleviate occasional stress*
  • Maintain proper nerve and muscle function*

This liquid formula is delicious, easy to absorb, and is gluten-free, dairy-free, and kosher. Available in strawberry, blueberry, and orange-vanilla flavors.

Solgar® Calcium Magnesium Plus Zinc


  • Maintain a healthy immune system and good general health*
  • With occasional stress*
  • Support strong bones and teeth*
  • Maintain proper nerve and muscle function to relieve occasional leg cramps*†

And, it’s non-GMO, vegan, gluten-free, dairy-free, kosher, and halal!

3. Vitamin B12

Vitamin B12 is a nutrient that helps keep the body’s nerve and blood cells healthy and is involved with DNA synthesis and renewal.* It’s primarily found in animal foods and is added to some fortified foods.

As you get older, your body’s ability to absorb vitamin B12 significantly decreases. More than 20% of older adults may not be getting enough vitamin B12.6

Best vitamin B12 supplements

Solgar® Liquid B12 with B-Complex


  • Support energy metabolism*
  • Maintain proper cardiovascular, immune and nervous system health*
  • Your body convert carbohydrates, fats and proteins into energy*

This liquid formula is easily absorbed by the digestive tract and offers 2000 mcg of vitamin B12 and seven other essential B-vitamins. And, it’s vegan, gluten-free, dairy-free, and kosher!

Solgar® Methylcobalamin (Vitamin B12)


  • Conversion of food into energy*
  • Nervous system health*
  • A healthy cardiovascular system*

Methylcobalamin is the active, coenzyme form of vitamin B12. While the body can readily absorb Vitamin B12 as cobalamin, it must further convert it to a coenzyme form, methylcobalamin, to become metabolically active. In this form, it is bioidentical to one of the two active forms found in the body. This body-ready vitamin B12 is suitable for vegans and comes in a convenient nugget form.

4. Curcumin

Curcumin is an anti-inflammatory compound that can offer a variety of benefits for the body, especially as you age. Curcumin can help support immune health, joint health, and even brain health.*

Best curcumin supplements

Solgar® Full Spectrum Curcumin Brain Works

As you age, you may find it more difficult to stay sharp. Solgar® Full Spectrum Curcumin Brain Works supports…

  • Memory, focus, & cognitive function in adults*

It offers superior absorption and long-lasting cognitive support.* And, it’s non-GMO, vegan, gluten-free, and dairy-free.

Solgar® Full Spectrum Curcumin


  • Brain health*
  • Joint health*
  • Immune system health*

This curcumin supplement offers superior absorption — just one 40mg Solgar® Licap™ is the same as dozens of 100mg curcumin capsules!

5. Women’s Balancing Formula

NOTE: This supplement was previously called PM Phytogen Complex™

Most women in their 40s and 50s will be approaching or going through menopause. Perimenopause and menopause can be full of overwhelming bodily changes, but the right supplements can help.

Women’s Balancing Formula offers Thai Kudzu extract (Pueraria mirifica), which has a long history of traditional use for promoting vitality.* This supplement also includes select B-vitamins to support energy metabolism and nervous system health.*

6. Omega-3 Fatty Acids

Essential fatty acids are “good fats” that must be provided by food or supplements. Omega-3 fatty acids are particularly important for supporting cardiovascular health.*

Aging can cause significant changes to your heart and blood vessels. Omega-3 fatty acids help maintain heart and blood circulation and promote good cardiovascular health.*

Omega-3 fatty acids are also important for joint health which is also likely to decrease with age.

Best omega-3 fatty acid supplements

Solgar® Wild Alaskan Full Spectrum™ Omega

Helps maintain…

  • Cardiovascular health (maintains heart health and blood circulation)*
  • Immune system and antioxidant support (includes a natural source of vitamin D3)*
  • Optimal joint health*
  • Cellular health and general wellbeing*

Wild Alaskan sockeye salmon’s oil is among one of the purest of all ocean fish and one of the richest sources of the important omega-3 fatty acids EPA and DHA. These softgels offer 100% pure, wild Alaskan salmon oil from sustainably caught sockeye salmon, as well as vitamin D3.

Solgar® Triple Strength Omega-3


  • Maintain optimal cardiovascular health*
  • Support healthy joints*
  • Maintain healthy skin*
  • Maintain good health*

With 950 mg of omega-3 per serving, this is Solgar®’s highest concentration of the omega-3 polyunsaturates EPA and DHA from cold-water fish.


Summing it up

Your nutritional needs in your 40s and 50s are as unique as ever. Taking vitamins and supplements such as collagen and hyaluronic acid, calcium, vitamin B12, curcumin, and omega-3 fatty acids can help you feel your best.

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*These statements have not been evaluated by the Food and Drug Administration. These products are not intended to diagnose, treat, cure or prevent any disease.

The information provided on this site is intended for your general knowledge only and is not a substitute for professional medical advice or treatment for specific medical conditions. Always seek the advice of your physician or other qualified healthcare provider with any questions you may have regarding a medical condition. The information on this website is not intended to diagnose, treat, cure or prevent any disease. Never disregard medical advice or delay in seeking it because of something you have read on the Solgar® site.

^In a double-blind, placebo-controlled human clinical study (Schwartz, 2019), 1g/d BioCell Collagen supplementation for 12 weeks significantly reduced numbers of facial lines and wrinkles by clinical expert, significantly increased skin elasticity and collagen content by instrument measure, compared to those in the placebo.

†Naturally occurring.