From Magnesium To Omega-3: Doctor Shares 5 Supplements For Women Over 40

After the age of 40, women often experience several physical changes. Energy levels can change, hormone levels start to fluctuate, and bone strength can slowly deteriorate. Supplements, according to medical professionals and nutritionists, can enhance general health when coupled with a healthy diet, regular exercise, and adequate sleep.

In a recent Instagram post, dermatologist Gurveen Waraich Garekar shares five supplements that she personally takes to maintain health and fitness during her 40s. She explains that she incorporates them into her daily regimen to maintain her strength and vitality while coping with the physical changes that often accompany ageing.

1. Magnesium for Better Sleep and Muscle Health

Garekar mentions in the caption that she takes Magnesium Glycinate, particularly MgD3 from Nutrova, at night after meals. Magnesium has been known to improve the quality of sleep, alleviate cramps, and support muscle function. Magnesium glycinate is also recommended for relaxation.

2. Calcium and Vitamin D for Strong Bones

After 40, women's bone health becomes a serious concern, particularly because of hormonal changes. Garekar shares that she takes Ostocalcium, a calcium and vitamin D supplement from Centrum, either in the morning or in the afternoon after meals. Vitamin D improves the body's ability to absorb calcium, while calcium helps preserve bone strength.

3. Omega-3 for Heart and Brain Health

Another component of the doctor's treatment plan is the Nutrova Omega-3 supplement capsules, which can be consumed at any time of the day. Omega-3 fatty acids are known to improve cognitive abilities, reduce inflammation, and boost heart health. Omega-3 fatty acids are also known to be beneficial in regulating cholesterol and joint health.

4. Glutathione and Vitamin C for Skin and Immunity

Garekar uses Nusaude Light, a vitamin C and glutathione combination, for skin health and overall immunity. She takes this supplement with a minimal snack in the morning or afternoon. Antioxidants like glutathione help protect cells from damage, and vitamin C promotes skin healing and immunity.

5. Plant Protein for Muscle Recovery

Lastly, Garekar emphasises the importance of consuming protein following a workout. She takes a Cosmix plant-based protein supplement after working out. Protein maintains strength, aids in muscle regeneration, and keeps the body's metabolism stable.

Apart from protein supplements, Garekar advises that the cycle of taking supplements should be three months on supplements and one month off. Furthermore, she advises that the levels of calcium, vitamin B12, and vitamin D should be checked after six to eight months. Garekar warns her followers that supplements should be taken under medical supervision and in conjunction with a healthy diet and regular exercise.

 

This is only for your information, kindly take the advice of your doctor for medicines, exercises and so on.   

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Depression, hair loss, backaches; all linked to one missing vitamin: Delhi-based ortho surgeon warns of a ‘super nutrient’ crisis

   

In a world where wellness trends change faster than seasons and every nutrient seems to come with dramatic promises, a Delhi based orthopaedic and sports surgeon has spotlighted a far simpler truth. Dr Obaidur Rahman, currently practicing at Dr Ram Manohar Lohia Hospital, shared an Instagram video that ties a wide range of mental and physical health concerns to a single, often ignored nutrient. His post, which forms the basis of the report he shared with followers, argues that the body’s struggles with mood, hormones and muscle pain frequently trace back to low Vitamin D.

The Silent Deficiency Behind Loud Symptoms

From depression and anxiety to irregular cycles, hair thinning, persistent cramps and lower back aches, many symptoms that appear unrelated may point to the same biological issue. In the video, Dr Rahman explains that nearly eight out of ten Indians run low on Vitamin D, especially during the winter months when sunlight exposure drops sharply. He describes the vitamin as a pro hormone that regulates serotonin, inflammation, muscle strength and reproductive health.

According to the report on his Instagram page, low Vitamin D reduces serotonin production, which can trigger mood dips, anxiety and brain fog. It also disrupts the HPO axis, the communication system between the brain and ovaries, resulting in irregular menstrual cycles and heightened PMS symptoms. A deficiency increases uterine prostaglandins, making period cramps more severe, and weakens core muscles, contributing to chronic lower back pain. Elevated inflammation further worsens these issues.

Sunlight, Food and Smart Supplementation

In the transcript shared through his post, Dr Rahman says the solution begins with the right kind of sunlight. He clarifies that only low angled sunlight between 9 am and 2 pm provides adequate UVB rays for Vitamin D synthesis. Those who cannot step outdoors during this period can rely on dietary sources such as fatty fish, egg yolks, walnuts and certain seeds.

The surgeon adds that in severe deficiency cases, doctors commonly prescribe a 60,000 IU Vitamin D supplement, which has shown rapid improvement in patients. He encourages individuals experiencing at least three symptoms to get tested for Vitamin D levels along with B12, ferritin, TSH and CRP to rule out overlapping causes.

A Growing Body of Global Evidence

Dr Rahman’s message echoes findings highlighted in a recent UNILAD Tech report on advancements in Vitamin D research. As discussed in The Independent, new data presented at the American Heart Association’s Scientific Sessions 2025 suggests that personalised Vitamin D dosing, monitored every three months, may significantly reduce the risk of recurrent heart attacks. Researchers at the Intermountain Medical Center in Utah found that maintaining optimum Vitamin D levels above 40ng/mL was associated with 52% reduction in repeat cardiac events.

Although scientists advise caution until larger studies confirm the results, the evidence strengthens the case for treating Vitamin D as a foundational nutrient rather than an afterthought.

As Dr Rahman emphasises in his post, the path to better mood, steadier hormones, fewer cramps and stronger muscles may be far more straightforward than most people realise. Correcting Vitamin D levels, he says, often brings faster relief than expected. In a health landscape filled with trends and conflicting advice, his takeaway remains refreshingly simple: prioritise sunlight, track your levels and do not hesitate to supplement when needed.

 

This is only for your information, kindly take the advice of your doctor for medicines, exercises and so on.   

https://gscrochetdesigns.blogspot.com. one can see my crochet creations  
https://gseasyrecipes.blogspot.com. feel free to view for easy, simple and healthy recipes    
https://kneereplacement-stickclub.blogspot.com. for info on knee replacement
https://GSiyers home remedies.blogspot.com   is the latest addition to my blogs

 

In a world where wellness trends change faster than seasons and every nutrient seems to come with dramatic promises, a Delhi based orthopaedic and sports surgeon has spotlighted a far simpler truth. Dr Obaidur Rahman, currently practicing at Dr Ram Manohar Lohia Hospital, shared an Instagram video that ties a wide range of mental and physical health concerns to a single, often ignored nutrient. His post, which forms the basis of the report he shared with followers, argues that the body’s struggl ..

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