Do Not Take With: High doses of other supplements, especially those containing iron or vitamin D, without consulting a healthcare provider to avoid potential excess.

Do Not Take If: You are pregnant, breastfeeding, or have a health condition, especially related to iron metabolism or hormonal balance, without first consulting a healthcare provider.

Folic Acid and Folate: Although fertility changes with age, many women in their 40s can and do conceive healthy pregnancies. While many prenatal vitamins now contain methylated folate, only folic acid has been proven in large-scale clinical trials to prevent neural tube defects (NTDs), which is why it remains the standard of care recommended by the CDC, ACOG, and other major health authorities for anyone pregnant or trying to conceive. Methylated folate may help raise folate levels, particularly in individuals with MTHFR gene variants, its effectiveness in NTD prevention has not been clinically validated. Because these birth defects can develop very early in pregnancy, board-certified Obstetrician-Gynecologist, Dr. Natalie Crawford, recommends that if your prenatal contains only methylated folate, you add at least 400 mcg of folic acid daily to ensure adequate protection. If you have a known MTHFR variant or other concerns, please consult your healthcare provider.

It’s recommended that this Protocol be part of a holistic approach to health that includes a nutritious diet, regular exercise, stress management, and regular health screenings. Always consult with a healthcare provider before beginning any new supplement regimen to ensure it is suitable for your health status and needs.

Our 40s mark a pivotal stage in women’s health. A time when hormone balance, and recovery capacity begin to shift. Lifestyle choices now not only influence how you feel day to day but also lay the groundwork for decades of health ahead.

Nutrition Aim for balanced meals rich in lean protein, colorful vegetables, whole grains, and healthy fats. Protein is essential for preserving muscle mass, while omega-3–rich foods (like salmon, walnuts, and flaxseed) support cardiovascular and cognitive health. Include calcium-rich foods (dairy, leafy greens, fortified alternatives) paired with vitamin D to maintain bone strength. Limit added sugars and ultra-processed foods, which can contribute to inflammation, weight gain, and hormone imbalances.

Movement Regular physical activity becomes even more important in your 40s. Prioritize strength training 2–3 times per week to maintain muscle and bone density. Add aerobic exercise like walking, dancing, cycling, swimming for cardiovascular health, and integrate flexibility or mobility work (like yoga or Pilates) to protect joints and improve recovery. Exercise also helps regulate stress and supports healthy hormone metabolism.

Sleep Hormonal fluctuations in this decade often affect sleep quality. Support your circadian rhythm by keeping consistent bed and wake times, limiting screen exposure before bed, and creating a calming nighttime routine. Adequate sleep improves energy, weight balance, cognition, and emotional health, all areas that can feel more vulnerable in midlife.

Stress & Mental Health Managing stress is not optional, it’s a key health practice. Chronic stress accelerates aging, disrupts hormones, and undermines immunity. Build stress relief into your day, whether that’s mindfulness, deep breathing, exercise, socializing, or time outdoors. Nurture social connections and don’t hesitate to seek professional support if needed.

Preventive Care Finally, stay proactive about preventive health. Schedule regular screenings for blood pressure, cholesterol, glucose, thyroid, and reproductive hormones, as well as age-appropriate cancer screenings. Discuss changes in mood, energy, libido, or menstrual cycles with your provider—they may signal transitions such as perimenopause that benefit from early intervention.

When paired with the right supplements, these lifestyle foundations help women in their 40s feel strong, focused, and supported in this transformative decade.