· By GUUDIES Editorial Team
Vitamins for Women Over 40 (UK): What Actually Matters
By the GUUDIES Editorial Team · Updated 25 October 2026 · Guidance checked against the NHS; claims against the GB Nutrition and Health Claims Register (sources below).
Disclosure: GUUDIES makes a daily gummy pouch that includes a multivitamin gummy. It is not a menopause product, and we explain below what it does and does not cover.
The short answer: for most women over 40 in the UK, the supplement with the clearest NHS backing is vitamin D, at 10µg a day in autumn and winter. Beyond that, the nutrients worth checking are iron (if periods are heavy), calcium and vitamin D for bones, B12 and iodine if you eat few animal foods, and vitamin B6. No vitamin treats perimenopause symptoms. If symptoms are affecting your life, speak to your GP, as there are effective treatments.
What the NHS Recommends
- Vitamin D: everyone should consider 10µg a day in autumn and winter, and some people all year round (NHS).
- Calcium: adults need 700mg a day, which most people can get from food such as dairy, fortified plant drinks, tofu and green leafy vegetables (NHS).
- Folic acid: 400µg a day if you could become pregnant.
- Everything else: most people can get what they need from a varied diet (NHS).
Nutrients That Matter After 40
| Nutrient | Why it matters | Notes |
|---|---|---|
| Vitamin D | Contributes to the maintenance of normal bones and normal muscle function | 10µg a day in autumn and winter as a minimum |
| Calcium | Needed for the maintenance of normal bones | Food first; gummies cannot hold much |
| Vitamin K | Contributes to the maintenance of normal bones | Found in green leafy vegetables |
| Vitamin B6 | Contributes to the regulation of hormonal activity | Around 100% NRV is enough; avoid high doses |
| Vitamin B12 | Contributes to the reduction of tiredness and fatigue | Essential on a vegan diet |
| Iron | Contributes to the reduction of tiredness and fatigue | Ask your GP for a blood test if periods are heavy |
| Iodine | Contributes to normal thyroid function | Mostly from fish and dairy |
Health claim wording above is taken from the GB Nutrition and Health Claims Register.
Supplements for Perimenopause: What They Can and Cannot Do
Perimenopause usually starts in your mid-40s and can bring hot flushes, poor sleep, low mood and changes to periods (NHS). Many products are marketed for these symptoms, but no vitamin or herbal supplement is authorised in Great Britain to claim it relieves them. Some herbal products can also interact with medicines. The most useful step if symptoms are bothering you is a GP appointment, where options such as hormone replacement therapy can be discussed.
What a supplement can sensibly do is help cover nutrients that matter more with age, especially vitamin D for bones and muscles.
Upper Limits to Watch
- Vitamin A: having more than 1.5mg a day from food and supplements over many years may affect bones; the NHS advises women who have been through the menopause to avoid this (NHS). If you eat liver or take fish liver oil, count those too.
- Vitamin D: no more than 100µg (4,000 IU) a day unless a doctor advises it.
- Vitamin B6: the NHS advises no more than 10mg a day from supplements unless advised by a doctor (NHS).
How to Choose a Women's Multivitamin Over 40
- Vitamin D3 at 10µg or more.
- Every nutrient listed with an amount and % NRV.
- Iron only if you need it; many women over 40 with light or no periods do not.
- Vitamin A within sensible limits, especially after the menopause.
- No promises to "balance hormones" or "fix" menopause symptoms.
- A format you will take every day.
Where GUUDIES Fits
GUUDIES is one daily pouch of six pectin-based gummies, the same for every adult. The Daily Greens+ gummy carries 14 vitamins and minerals, including 20µg of vitamin D3, 80µg of vitamin K2, 1.7mg of vitamin B6, 24µg of vitamin B12 and 38µg of iodine. It contains 800µg of vitamin A, so count that if you take other products with vitamin A. It has no iron, calcium or folic acid.
Vitamin D and vitamin K contribute to the maintenance of normal bones, and vitamin B6 contributes to the regulation of hormonal activity. The Marine Collagen gummy adds biotin, which contributes to the maintenance of normal hair and skin. Five of the six gummies are vegan; Marine Collagen contains fish. Each gummy has about 0.4g of sugar.
Common Questions
What vitamins should a woman over 40 take?
Vitamin D in autumn and winter is the main one the NHS recommends for everyone. Check iron if your periods are heavy, and B12 and iodine if you eat few animal foods.
What are the best supplements for perimenopause?
No supplement is authorised to claim it relieves perimenopause symptoms. Vitamin D for bones and muscles is sensible, and your GP can discuss treatments for symptoms.
Do women over 40 need iron?
Only if you are not getting enough, which is more likely with heavy periods. A blood test from your GP can check.
Is a women's multivitamin worth it?
It can be a simple way to cover vitamin D and other basics in one habit. Check the doses and avoid doubling up with other supplements.
Sources
- NHS, Vitamins and minerals: nhs.uk
- NHS, Vitamin D: nhs.uk
- NHS, Calcium: nhs.uk
- NHS, Vitamin A: nhs.uk
- NHS, Vitamin B: nhs.uk
- NHS, Menopause: nhs.uk
- GB Nutrition and Health Claims Register: gov.uk
Related Reading
Best Vitamins for Women in the UK · How Much Vitamin D Should I Take? · Do I Actually Need a Multivitamin? · Daily Greens+