The Best Herbs and Supplements Every Woman Over 50 Should Know About

Let’s be honest, my friend—life after 50 is a beautiful season, but it also comes with changes that can feel overwhelming. Hot flashes, mood swings, disrupted sleep, thinning hair, or that sudden dip in energy levels—sound familiar?

As a certified herbalist and wellness guide, I believe these changes aren’t something to “fix” with fad diets or quick fixes. Instead, they’re an invitation to nourish our bodies more deeply, in ways that are natural, sustainable, and chic.

Herbs and supplements have been trusted for centuries by women across the world. And today, I want to share the best ones that every woman over 50 should know about—tools that can help you feel vibrant, balanced, and supported in this next chapter of life.

Why Herbs & Supplements Matter After 50

You know how our bodies shift dramatically in midlife? Your hormones decline, bone density becomes a concern, metabolism slows, and stress often feels heavier.

So, while food should always be the foundation of wellness, herbs and supplements can fill in the gaps, gently guiding your body towards balance.

Think of them not as “quick fixes,” but as allies—rooted in wisdom and tradition, offering daily support so you can live your most radiant life. 

Herb #1. Ashwagandha: The Stress Soother

Stress hits differently after 50. Whether it’s caregiving, career demands, or navigating midlife transitions, the constant “fight-or-flight” mode can wreak havoc on our health.

Ashwagandha is an adaptogen, meaning it helps your body adapt to stress instead of being drained by it. Traditionally used in Ayurvedic medicine, it supports balanced cortisol levels, eases anxiety, and even promotes better sleep.

Many women I've talk to also find it helps them with midlife irritability and brain fog.

Herbalist Tip: Look for a high-quality extract standardized for withanolides (the active compounds). Start small—300 mg once a day—and see how your body responds.

Herb #2. Black Cohosh: The Menopause Ally

Hot flashes?

Night sweats?

That sudden wave of heat that makes you want to throw off the covers at 2 AM? I'm happy to tell you that Black cohosh has been a trusted herbal remedy for centuries, especially in Native American medicine.

Studies suggest it helps regulate estrogen receptors, easing the intensity and frequency of hot flashes. It may also support mood and sleep during menopause.

My Herbalist Tip: Black cohosh works best when taken consistently over time. Pair it with stress management and cooling foods like cucumbers and leafy greens for a holistic approach.

Herb #3. Turmeric: The Anti-Inflammatory Queen

Aches, stiff joints, or inflammation that seems to linger longer than it used to—these are common complaints after 50.

Turmeric, with its active compound curcumin, is one of nature’s most powerful anti-inflammatory herbs. It supports joint health, digestion, brain clarity, and even heart health.

My Herbalist Tip: Pair turmeric with black pepper and a healthy fat (like olive oil) to enhance absorption. You can sip it in golden milk, sprinkle it on roasted veggies, or take it in supplement form.

Herb #4. Red Clover: Gentle Hormonal Support

When estrogen levels dip, so do bone density, skin elasticity, and heart protection. Red clover, rich in phytoestrogens, offers gentle hormonal support that mimics estrogen in the body.

It’s especially beneficial for maintaining bone health and easing menopausal discomfort. Unlike synthetic hormones, it works with the body in a softer, more balanced way.

Herbalist Tip: Red clover can be enjoyed as a tea (earthy and slightly sweet) or in capsule form. Consistency is key for long-term benefits.

Herb #5. Magnesium: The Relaxation Mineral

If I could choose one mineral every woman over 50 should prioritize, it would be magnesium. Most of us are deficient, and this mineral is essential for over 300 processes in the body.

It supports bone density, eases muscle tension, calms the nervous system, and even helps with sleep quality. If you struggle with leg cramps at night or restless sleep, magnesium might be your missing piece.

Herbalist Tip: Look for magnesium glycinate for better absorption and less digestive upset. You can also soak in an Epsom salt bath for a soothing, skin-friendly boost.

Herb #6. Omega-3s: Nourishment for Brain & Heart

After 50, brain health and heart health move to the top of our priority list. Omega-3 fatty acids (EPA and DHA) found in fish oil or algae oil are essential for memory, mood, and cardiovascular support.

They also keep your skin supple and reduce inflammation throughout the body.

Herbalist Tip: If you don’t eat fatty fish regularly (like salmon or sardines), a daily omega-3 supplement can make a world of difference. Algae oil is a wonderful plant-based option.

Herb #7. Milk Thistle: The Gentle Detoxifier

The liver is your body’s built-in detox system, but after 50, it can use extra love. From medications to wine to processed foods, the liver processes it all.

Milk thistle, with its active compound silymarin, helps protect liver cells, supports detoxification, and promotes better digestion.

Herbalist Tip: Combine milk thistle with dandelion root tea for a chic, herbal “detox tonic” that supports both the liver and digestion.

My Chic Reminder

My friend, herbs and supplements aren’t about adding more to your plate—they’re about choosing wisely, supporting your body, and living in alignment with your needs after 50.

Remember, quality matters. Always choose brands that are transparent about sourcing and third-party testing. And of course, check with your healthcare provider before adding anything new, especially if you’re on medication.

You deserve to feel vibrant, balanced, and chic in every season of life. Let these herbal allies remind you that your body is wise, resilient, and capable of flourishing beautifully.

✨ If this post spoke to you, please save it, share it with a friend, and leave a comment telling me which herb you’re most excited to explore.

And if you’re ready to go deeper and finally understand exactly what your body needs to flourish, then it’s time to Unlock Your Glow & Thrive.
Inside you’ll receive:

• A comprehensive Nutri-Body UBI Analysis that uncovers your unique nutrient gaps

• A customized wellness plan tailored just for you

• A 1-on-1 coaching call to walk you through the results and next steps

Click here to 👉 Get Your UBI Analysis 

Here’s to you living vibrant, radiant, and in total alignment—because chic women over 50 don’t settle; we flourish. ✨

Live Chic. Live Well. Always.