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Quick Verdict: The 9 most impactful supplements for women over 40 are calcium + D3, magnesium glycinate, omega-3, collagen, B12, iron (if needed), vitamin K2, a multivitamin with clinically studied hair/skin support, and a menopause-specific comprehensive multi. Top picks include Nature Made Calcium with Vitamin D3 for bone health, Doctor’s Best High Absorption Magnesium for sleep and stress, Vital Proteins Collagen Peptides for bulk skin and joint support (or Youtheory Concentrated Effect Collagen with Verisol for a clinically-studied skin-specific alternative in tablet form), MaryRuth’s Liquid Morning Multivitamin + Hair Growth for hair thinning and skin aging, and Metagenics Wellness Essentials Women’s Prime as the best practitioner-grade menopause-specific multivitamin.
Women over 40 face a unique set of nutritional challenges that men simply don’t. Perimenopause and menopause shift hormone levels. Bone density loss accelerates earlier and faster. Iron needs change. And the supplement industry responds with a confusing wall of “women’s formulas” that are often just repackaged multivitamins with a pink label.
This guide cuts through the noise. These are the 9 supplements that actually matter for women over 40, based on what the research says — not what marketers want you to buy.
Full transparency: I’m not a woman or over 40, but I started this site to help people find honest, research-based supplement information. Every recommendation here comes from published studies and expert guidance, not personal experience. When I consult with women who use these products, I’ll share their feedback.
Quick Summary: 9 Best Supplements for Women Over 40
| Rank | Supplement | Best For | Top Pick |
|---|---|---|---|
| 1 | Calcium + Vitamin D3 | Bone health | Nature Made Calcium with Vitamin D3 |
| 2 | Magnesium Glycinate | Sleep, stress, muscle cramps | Doctor’s Best High Absorption Magnesium |
| 3 | Omega-3 Fish Oil | Heart health, inflammation | Nordic Naturals ProOmega |
| 4 | Collagen Peptides | Skin, hair, joints | Vital Proteins (bulk) / Youtheory Verisol (skin-specific) |
| 5 | Vitamin B12 | Energy, cognitive function | Jarrow Formulas Methyl B-12 |
| 6 | Iron (if needed) | Energy, preventing anemia | Garden of Life Vitamin Code Iron |
| 7 | Vitamin K2 | Bone health, calcium direction | NOW Foods MK-7 Vitamin K2 |
| 8 | Multivitamin + Hair Support | Hair thickness, skin, energy | MaryRuth’s Liquid Morning Multivitamin + Hair Growth |
| 9 | Menopause Support Multi | Menopause, hormones, cardiovascular | Metagenics Wellness Essentials Women’s Prime |
1. Calcium + Vitamin D3 — The Bone Health Foundation
Why it matters after 40: Bone density loss begins accelerating in women during their 40s and speeds up dramatically during and after menopause due to declining estrogen levels. Estrogen plays a protective role in bone health, and when it drops, calcium is pulled from bones faster than it can be replaced. Women are four times more likely than men to develop osteoporosis (National Osteoporosis Foundation).
Calcium and vitamin D3 work as a team — calcium provides the building material for bones, and D3 ensures your body can actually absorb it. Taking calcium without adequate D3 is like buying bricks without mortar.
What the science says: A 2016 meta-analysis by Weaver et al. in Osteoporosis International, commissioned by the National Osteoporosis Foundation, found that calcium plus vitamin D supplementation significantly reduced total fracture risk by 15% and hip fracture risk by 30% in adults over 50, with the strongest benefits in postmenopausal women and institutionalized older adults.
Our top pick: Nature Made Calcium with Vitamin D3
Nature Made delivers 600mg of calcium with 400 IU of vitamin D3 per tablet. It’s USP verified (one of the most rigorous third-party certifications), widely available, and affordable.
What I like:
- USP Verified — gold standard certification
- Combined calcium + D3 in one tablet
- Affordable and widely available
- Trusted brand recommended by pharmacists
- No artificial colors or flavors
What could be better:
- Only 400 IU of D3 (many women need more)
- Requires 2 tablets daily
- Calcium carbonate form (take with food for best absorption)
Dosage: Women over 40 should aim for 1,000-1,200mg of calcium daily from diet + supplements combined. Most women get 400-600mg from diet, so a 600mg supplement fills the gap. Consider adding extra vitamin D3 (1,000-2,000 IU) if your levels are low.
2. Magnesium Glycinate — For Sleep, Stress, and Everything Else
Why it matters after 40: Magnesium deficiency is extremely common in women over 40 and affects sleep quality, stress response, muscle function, and even hormone balance. During perimenopause and menopause, magnesium becomes even more important — it helps regulate cortisol, supports sleep (which is often disrupted by hormonal changes), and reduces the frequency and severity of muscle cramps.
Many women in their 40s and 50s report that magnesium is the single supplement that made the biggest difference in their daily quality of life.
Our top pick: Doctor’s Best High Absorption Magnesium
We’ve recommended this in several articles and for good reason. The patented Albion Minerals chelation provides excellent absorption, it’s gentle on the stomach, and at ~$15 for a two-month supply, the value is outstanding.
What I like:
- Patented chelation for superior absorption
- 200mg elemental magnesium per serving
- Very gentle on digestion
- Excellent value
- Helps with sleep, stress, and cramps
What could be better:
- Requires 2 tablets per serving
- No additional ingredients for hormonal support
- Tablet form only
Dosage: 200-400mg of elemental magnesium daily, taken in the evening. Start with 200mg and increase if needed.
For a deeper breakdown of the best magnesium formulas ranked by use case, see our full Best Magnesium Supplement for Sleep guide.
3. Omega-3 Fish Oil — Heart and Brain Protection
Why it matters after 40: Heart disease is the leading cause of death in women, and cardiovascular risk increases significantly after menopause when estrogen’s protective effects decline. Omega-3 fatty acids (EPA and DHA) reduce inflammation, support healthy cholesterol levels, and protect both heart and brain function.
Omega-3s also show benefits for mood regulation — relevant for women navigating the emotional shifts of perimenopause and menopause.
Our top pick: Nordic Naturals ProOmega
High-concentration EPA+DHA in triglyceride form for superior absorption. Third-party tested for purity and freshness. No fishy aftertaste.
What I like:
- High EPA+DHA concentration
- Triglyceride form for better absorption
- Supports heart, brain, and mood
- No fishy burps
- Third-party tested
What could be better:
- Premium price
- Large softgels
- Requires 2 softgels daily
Dosage: 1,000-2,000mg combined EPA+DHA daily, taken with a meal containing fat.
4. Collagen Peptides — Skin, Hair, and Joint Support
Why it matters after 40: Collagen production drops by roughly 1% per year starting in your mid-20s, and the decline accelerates after menopause. This shows up as thinner skin, more visible wrinkles, weaker nails, thinning hair, and stiffer joints. For women, these changes often feel more dramatic than for men because estrogen plays a role in stimulating collagen production.
A 2023 systematic review by Pu et al. in Nutrients, analyzing 26 RCTs with 1,721 participants, found that hydrolyzed collagen supplementation significantly improved skin hydration (p < 0.00001) and elasticity (p < 0.00001). A 2018 RCT by Kim et al. in Nutrients confirmed that collagen peptides improved hydration, elasticity, and wrinkling in women aged 40-60 after 12 weeks.
Our top pick: Vital Proteins Collagen Peptides (Read our full Vital Proteins Collagen Peptides Review for the complete breakdown)
10g of collagen per serving from grass-fed, pasture-raised bovine sources. NSF Certified for Sport. Single ingredient — just collagen peptides. Dissolves easily in coffee, smoothies, or water.
Clinically-studied alternative: Youtheory Concentrated Effect Collagen with Verisol — If your primary concern is skin specifically (wrinkles, elasticity, hydration) and you prefer tablets over mixing powders, Youtheory delivers 2,500mg of Verisol®, a patented bioactive collagen peptide from GELITA®. Published RCTs on Verisol® show significant reductions in eye wrinkle volume (average 20%) and improvements in skin elasticity in women over 12 weeks. The trade-off is dose: 2,500mg of a specific peptide vs 10g of general collagen. Choose Vital Proteins for broader skin/hair/joint support, or Youtheory when skin-specific outcomes matter most and tablet convenience is preferred.
What I like:
- 10g per serving — clinically effective dose
- NSF Certified for Sport
- Tasteless and versatile
- Single ingredient, no additives
- 80,000+ positive Amazon reviews
What could be better:
- Premium price
- Single-scoop serving (larger doses require multiple scoops)
- Bovine source only (no marine option in this product)
Dosage: 10-20g daily. Take with vitamin C for enhanced collagen synthesis.
5. Vitamin B12 (Methylcobalamin) — Energy and Brain Function
Why it matters after 40: B12 is essential for energy production, red blood cell formation, and neurological function. After 40, stomach acid production decreases, making it harder to absorb B12 from food. Women taking certain medications (like metformin for blood sugar or proton pump inhibitors for acid reflux) are at even higher risk of B12 deficiency.
Symptoms of low B12 — fatigue, brain fog, tingling in hands and feet, mood changes — are often mistaken for “normal aging” or perimenopause symptoms.
Our top pick: Jarrow Formulas Methyl B-12 Extra Strength
1,000mcg of methylcobalamin in a sublingual lozenge that dissolves under the tongue, bypassing the digestive absorption issue entirely.
What I like:
- Active methylcobalamin form
- Sublingual delivery for superior absorption
- Pleasant cherry flavor
- Very affordable
- Bypasses digestive absorption issues
What could be better:
- Contains sugar alcohols for flavoring
- Lozenge format isn’t for everyone
- Single B vitamin (consider a B-complex if multiple Bs are low)
Dosage: 1,000-2,000mcg daily. Sublingual form recommended for women over 40.
6. Iron — If You Need It (And Many Women Do)
Why it matters after 40: This one comes with a major caveat: not every woman over 40 needs iron. Women who are still menstruating (especially those with heavy periods) often need supplemental iron to prevent anemia. However, after menopause, iron needs actually decrease, and supplementing unnecessarily can be harmful.
Get tested first. Ask your doctor for a ferritin blood test before supplementing with iron. Low ferritin (stored iron) is extremely common in menstruating women over 40 and causes fatigue, weakness, cold hands and feet, and difficulty concentrating.
Our top pick: Garden of Life Vitamin Code Iron
A whole-food based formula with 22mg of iron plus vitamin C (which dramatically improves iron absorption), B12, and folate. It’s designed to be gentle on the stomach — a common issue with iron supplements.
What I like:
- Whole-food based, gentle on stomach
- Includes vitamin C for enhanced absorption
- Added B12 and folate
- Vegan, gluten-free, non-GMO
- Won’t cause constipation for most women
What could be better:
- Requires 2 capsules per serving
- More expensive than basic iron supplements
- Only necessary if you’re actually deficient
Important: Do NOT take iron unless blood tests confirm you need it. Excess iron can be harmful. Always consult your doctor.
For a complete breakdown of iron supplement options ranked by dose, form (gummy, capsule, food-based), and tolerance, see our Best Iron Supplements for Adults Over 40 guide — including which forms are gentler on the stomach.
Dosage: Depends on your deficiency level. Your doctor will recommend the right dose based on your ferritin levels.
7. Vitamin K2 (MK-7) — The Bone Health Partner
Why it matters after 40: Vitamin K2 is the missing piece in most women’s bone health strategy. While calcium and D3 get all the attention, K2 plays a critical but overlooked role: it directs calcium into your bones and teeth where it belongs, and away from your arteries and soft tissues where it can cause damage.
Without adequate K2, supplemental calcium can accumulate in arteries rather than bones. A 2015 review by Maresz in Integrative Medicine found that vitamin K2 activates osteocalcin (which directs calcium to bones) and matrix GLA protein (which prevents arterial calcification), making it an essential companion to calcium and D3 supplementation. This is why K2 is especially important for women taking calcium supplements.
Our top pick: NOW Foods MK-7 Vitamin K2
100mcg of vitamin K2 in the MK-7 form, which has a longer half-life in the body than MK-4, meaning it works for a longer period. Simple, affordable, and from a trusted brand.
What I like:
- MK-7 form for longer-lasting activity
- 100mcg per capsule — clinically relevant dose
- Affordable and widely available
- Pairs perfectly with calcium + D3
- Vegetarian friendly
What could be better:
- Softgel form only
- May interact with blood-thinning medications
- Often overlooked so harder to find in stores
Important: If you take blood-thinning medications (like warfarin), consult your doctor before taking vitamin K2, as it can affect how these medications work.
Dosage: 100-200mcg daily, taken with a meal containing fat (K2 is fat-soluble). Best taken alongside your calcium and D3 supplement.
8. Multivitamin with Hair & Skin Support — For Visible Hair Thinning and Aging Skin
Why it matters after 40: Many women in their 40s notice their hair thinning, growing slower, and feeling less full — even with no obvious medical cause. At the same time, skin starts showing fine lines, wrinkles, and reduced elasticity. These visible changes have a common root: declining estrogen affects collagen production, hair follicle activity, and skin cell turnover.
The supplement industry’s response has been a flood of “hair gummies” loaded with high-dose biotin alone, despite weak evidence that biotin supplementation works in non-deficient adults. What does have clinical evidence is a newer patented ingredient called Lustriva® (magnesium biotinate), a form of biotin shown to be up to 40 times more soluble than standard D-biotin.
What the science says: A 2021 randomized, double-blind, placebo-controlled clinical trial published in the Journal of Cosmetic Dermatology evaluated Lustriva® in healthy women aged 21-65 with self-perceived thinning hair. After just 3 weeks, the supplement group showed significant improvements in hair growth, hair thickness, skin elasticity, and reduction in facial fine lines compared to placebo (Lopez et al., 2021).
Our top pick: MaryRuth’s Liquid Morning Multivitamin + Hair Growth
MaryRuth’s combines Lustriva® with a full-spectrum multivitamin including all 8 B vitamins, vitamins C, D, E, and beta-carotene, plus essential minerals and amino acids — all in a peach-mango flavored liquid you don’t have to swallow as pills.
What I like:
- Contains Lustriva® (10,000 mcg magnesium biotinate) — clinically studied in women
- Includes all 8 B vitamins, plus folate as calcium L-5-methyltetrahydrofolate (active form)
- Antioxidant vitamins C, D, E, and beta-carotene for immune and skin support
- Liquid format — no large capsules to swallow
- Vegan, dairy-free, gluten-free, sugar-free, family-friendly
- Clean Label Project Certified
What could be better:
- 30 fl oz bottle takes up fridge space (refrigeration recommended after opening)
- Peach-mango flavor isn’t for everyone (raspberry version available without hair growth formula)
- Liquid multivitamins typically have lower nutrient density than capsules — best used as a complement, not a replacement for individual targeted supplements like calcium or omega-3
Best for: Women over 40 who notice their hair growing slower or thinner, see new fine lines and wrinkles, and prefer a liquid format over pills. Also useful for women who already take individual supplements (calcium, magnesium, omega-3) but want added hair/skin/energy support.
Related reviews: For a deeper look at MaryRuth’s hair-specific formulas, see our full MaryRuth’s Daily Liquid Hair Formula Review (targeted SesZenBio™ formula for skin, hair, and nails). If you’re comparing this multivitamin approach against the DHT-focused Nutrafol Women’s Balance, our MaryRuth’s vs Nutrafol comparison breaks down when each approach makes more sense based on the root cause of your hair thinning.
Dosage: 1 tablespoon (15 ml) daily, taken in the morning. Shake well before use. Refrigerate after opening.
9. Menopause Support Multivitamin — For Hormonal Transitions
Why it matters after 40: Perimenopause and menopause bring shifts that no standard multivitamin addresses: declining estrogen affects bone density more aggressively, cardiovascular risk rises, hot flashes and mood changes disrupt daily life, and nutritional needs shift specifically toward bone-supportive calcium, cardiovascular-supportive omega-3, and hormonally-relevant B vitamins. Most “women’s multivitamins” market to all ages equally — but the 40-60 window has genuinely different nutritional priorities than the 20-40 window.
Our top pick: Metagenics Wellness Essentials Women’s Prime
Metagenics is the standard in functional medicine clinics for over 40 years. Their Women’s Prime formula is specifically designed for menopausal women — a pre-portioned daily packet containing not just a multivitamin, but also therapeutic doses of omega-3 EPA/DHA and bone-supportive nutrients that are impossible to fit into a single pill. The packet format lets them include a full complement of nutrients you’d otherwise need to take as 4-5 separate supplements.
What I like:
- Practitioner-grade quality standards
- Includes omega-3 EPA/DHA within the packet (no separate fish oil needed)
- Specifically formulated for menopause and post-menopause
- Bone density and cardiovascular support built into the formula
- Trusted by functional medicine professionals for decades
- Pre-portioned daily packet — convenient for travel
What could be better:
- Premium pricing (~$2.80/day)
- Packet format means multiple pills daily
- Overlaps with other individual supplements (potential redundancy if you’re already stacking)
- Not the right choice for women in their early 40s who haven’t started menopausal transitions
Best for: Women in perimenopause, menopause, or post-menopause who want a comprehensive practitioner-grade approach in a single daily packet, those who dislike managing multiple supplement bottles, and anyone whose functional medicine practitioner already recommends Metagenics products.
Dosage: 1 packet daily, taken with food (the packet is designed to be taken all at once). Best paired with a meal containing fat for optimal omega-3 absorption.
Supplements Women Over 40 Can Skip
“Women’s formula” multivitamins: Most are overpriced combinations of vitamins at random doses. You’re better off targeting your specific deficiencies with individual supplements at proper doses.
High-dose biotin alone for hair: Standalone biotin supplements at megadoses (5,000-10,000 mcg) have weak evidence in healthy women without a diagnosed biotin deficiency. However, this is different from clinically studied forms like Lustriva® (magnesium biotinate), which has published research showing measurable improvements in hair thickness and skin in women — see pick #8 above for context. The takeaway: skip generic high-dose biotin gummies, but a multivitamin with a clinically backed ingredient is a different conversation.
Evening primrose oil: Often marketed for menopause symptoms, but the evidence is weak. The studies showing benefit are small and inconsistent.
A Smart Starting Stack for Women Over 40
Don’t try to take all 9 supplements at once. Start with the foundation and add based on your needs:
Month 1: Calcium + D3 and Magnesium Glycinate — these cover the most common deficiencies and provide immediate quality-of-life benefits (better sleep, fewer cramps, bone protection).
Month 2: Add Omega-3 and Collagen — heart protection and skin/joint support.
Month 3: Add B12, and get blood work done for iron and vitamin D levels to determine if you need additional supplementation.
Optional add-on: If hair thinning or aging skin is a primary concern, consider adding a multivitamin with clinically studied hair/skin support like MaryRuth’s Liquid Morning Multivitamin + Hair Growth in month 2 or 3.
Alternative for menopausal women: If you’re in perimenopause or menopause and prefer a comprehensive approach over managing separate supplements, Metagenics Wellness Essentials Women’s Prime replaces the calcium+D3, magnesium, omega-3, and multivitamin in a single daily packet. It’s approximately 2x the cost of the core stack ($55-85/month) but eliminates the complexity of managing multiple bottles.
Estimated monthly cost: $40-60 for the core stack (Calcium+D3, Magnesium, Omega-3, Collagen).
Frequently Asked Questions
At what age should women start taking supplements?
Most women benefit from starting targeted supplementation in their late 30s or early 40s, when bone density, collagen production, and hormone levels begin shifting. Calcium + D3 and magnesium are foundational starters. If you’re younger but have specific deficiencies (low ferritin, low B12, low vitamin D), supplement based on blood work rather than age.
Can I take all these supplements together?
You can, but it’s not necessary or recommended to start all at once. Begin with the foundation (calcium + D3, magnesium glycinate) for the first month, then add omega-3 and collagen in month 2, and B12 plus blood-test-based supplements (iron, additional D3) in month 3. Some supplements should be taken at different times — calcium and iron, for example, compete for absorption.
Does Lustriva® actually work for hair growth in women over 40?
A 2021 randomized, double-blind, placebo-controlled trial published in the Journal of Cosmetic Dermatology showed that Lustriva® (magnesium biotinate) significantly improved hair growth, hair thickness, skin elasticity, and reduced facial fine lines in women within 3 weeks of supplementation. It’s one of the few hair-support ingredients with this level of clinical evidence in women specifically. Results vary by individual, and effectiveness depends on consistent daily use.
Do I need a women’s multivitamin if I’m already taking individual supplements?
Not necessarily. If you’re already supplementing calcium, magnesium, omega-3, collagen, and B12 at clinical doses, a multivitamin is often redundant. The exception is when a multivitamin contains a specific ingredient you’d otherwise miss — like Lustriva® for hair, or methylated folate for women with MTHFR gene variants. Choose based on what gap you’re actually filling.
Is it safe to take a liquid multivitamin every day after 40?
Yes. Liquid multivitamins are safe for daily use in healthy adults when taken at recommended doses. They’re often easier to absorb and a good option for women who struggle with pill fatigue. The main consideration is that liquid formulas typically deliver lower nutrient density than capsules, so they work best as a daily foundation alongside targeted individual supplements rather than as a complete replacement.
What’s the best supplement approach for women going through menopause?
Menopause shifts nutritional needs in specific ways: bone density loss accelerates, cardiovascular risk rises, and hormonally-related sleep and mood challenges become more common. The core supplements that matter most during this transition are calcium + D3 + K2 (bone density triad), magnesium glycinate (sleep, mood, muscle cramps), and omega-3 fish oil (cardiovascular and cognitive protection). Women who prefer a comprehensive one-packet approach can consider Metagenics Wellness Essentials Women’s Prime, which combines these into a practitioner-grade daily packet including omega-3. Whichever approach you choose, get bloodwork done to identify your specific deficiencies rather than supplementing based on menopause status alone.
The Bottom Line
Women over 40 have specific nutritional needs that generic supplements don’t address. Bone health, hormonal changes, heart protection, and skin aging all require targeted support.
The most impactful starting point for most women is Calcium + D3 paired with Magnesium Glycinate — these two alone address bone health, sleep, stress, and muscle cramps. From there, add based on your individual concerns and blood work results.
Your body at 40+ isn’t failing — it’s changing. The right supplements help you adapt to those changes and maintain the energy, strength, and vitality you deserve.
Related Reading
Best Supplements for Energy After 40 — If low energy is your primary concern
Best Supplements for Men Over 40 — The men’s counterpart to this guide, with a targeted stack of 7 evidence-backed supplements
Best Iron Supplements for Adults Over 40 — Deep dive on the iron category most relevant for perimenopausal women
Best Magnesium Supplement for Sleep — Full ranked comparison of magnesium forms
MaryRuth’s vs Nutrafol: Hair Growth Comparison — Nutritional vs hormonal approaches to hair thinning
MaryRuth’s Daily Liquid Hair Formula Review — Dedicated SesZenBio™ formula for hair
Youtheory Concentrated Effect Collagen with Verisol Review — Clinically studied collagen for skin
Vital Proteins Collagen Peptides Review — Full breakdown of our #4 pick
Best Joint Supplements That Actually Work — Joint health becomes more important after 40
Sources
- Weaver, C.M., Alexander, D.D., Boushey, C.J., et al. (2016). Calcium plus vitamin D supplementation and risk of fractures: an updated meta-analysis from the National Osteoporosis Foundation. Osteoporosis International, 27(1), 367-376. https://pubmed.ncbi.nlm.nih.gov/26510847/
- Pu, S.Y., Huang, Y.L., Pu, C.M., et al. (2023). Effects of Oral Collagen for Skin Anti-Aging: A Systematic Review and Meta-Analysis. Nutrients, 15(9), 2080. https://pubmed.ncbi.nlm.nih.gov/37432180/
- Kim, D.U., Chung, H.C., Choi, J., Sakai, Y., & Lee, B.Y. (2018). Oral intake of low-molecular-weight collagen peptide improves hydration, elasticity, and wrinkling in human skin. Nutrients, 10(7), 826. https://pubmed.ncbi.nlm.nih.gov/29949889/
- Maresz, K. (2015). Proper Calcium Use: Vitamin K2 as a Promoter of Bone and Cardiovascular Health. Integrative Medicine, 14(1), 34-39. https://pubmed.ncbi.nlm.nih.gov/26770129/
Affiliate Disclosure: This article contains affiliate links. If you purchase through these links, we may earn a small commission at no additional cost to you. We only recommend products we’ve researched and believe in. See our full Affiliate Disclosure for details.
This content is for informational purposes only and is not medical advice. Always consult with your healthcare provider before starting any new supplement regimen.
Cristhian Toro is the founder of After 40 Supplements. He started researching supplements years ago to optimize his training and recovery at the gym, and now translates the science behind popular supplements into clear, honest guides for adults over 40. He’s not a doctor — he’s someone who reads the research, compares the products, and shares what actually works (and what doesn’t), with sources you can verify.