The Smart Guide to Supplements in Midlife - my top 8 recommendations
Supplements in Menopause: what helps, what’s hype, and what to check first…..
Menopause is complex: yes, hormones change, but so does ageing, body composition, bone density and inflammation. That means many women look to supplements to plug gaps, support sleep and mood or to protect bone and heart health. Supplements can help, but they’re not magic. They work best when they’re targeted (you actually need them), taken at a safe dose, and are used alongside good diet, resistance exercise and sleep.
Two foundational rules before we dive in:
Get tested. Ask your GP or clinician for blood tests: vitamin d, ferritin, iron, B12, B6, magnesium, calcium, zinc, selenium - and whilst you’re there get your cholesterol, blood sugar and blood pressure checked. Tests tell you whether you need a supplement and help avoid unnecessary, expensive and wasteful use.
Read labels & pick quality. Supplements are poorly regulated compared with medicines. Look for third-party testing (NSF, USP, ConsumerLab) and simple ingredient lists. Avoid multi-ingredient “women’s health” potions that hide tiny nutrient amounts among fillers and herbal blends: the marketing can outstrip the evidence. The menopause market is booming, which fuels aggressive marketing and our health is being commercialised. (Industry projections put the global menopause market in the low-to-mid tens of billions by 2030—another reason to be cautious.) Grand View ResearchGlobeNewswire
FOOD FIRST: the best (and safest) source
Where possible, get nutrients from food because whole foods deliver co-factors like fibre and phytochemicals that supplements don’t. For example: oily fish gives EPA/DHA as well as vitamin D and protein. Dairy or leafy greens provide calcium with other bone-supporting nutrients. Nuts, seeds and whole grains supply magnesium and zinc. It’s also important to understand HOW to take your supplements - you need vitamin C to uptake non-hemo iron..but caffeine will impede it. You need vitamin D to take up calcium but Vitamin D is best absorbed with fat (eat with yoghurt for example) Taking a supplement isn’t just about, well, taking a supplement! There’s a science behind it (because you need more complication in your life!!) They are useful when diet or absorption isn’t enough (e.g., low sun exposure causing low vitamin D, dietary restriction, or proven deficiency) but it’s always better to source from food.
Key nutrients & evidence (what they do, RDA / usual doses, food sources, notes)
I have chosen the following supplements because they are the most common to take and have the most effect on our symptoms in menopause - namely mood, fatigue, inflammation and strength. I have added a personal note based on my experience to each supplement to further your understanding.
What should be your criteria for considering a supplement?
What is my symptom? → What supplement can help? → Am I low in that supplement? → What is the RDA or usual dose for menopausal women → Where can I source it naturally? → What are the practical supplement notes & cautions?
Magnesium
Why: Magnesium upports sleep, muscle relaxation, nervous system, and is important for bone health. Many older women don’t reach recommended intakes from diet. Office of Dietary SupplementsPMC
RDA / target: The daily value is around 400 mg for adults (NIH lists age/sex-specific values; older women should aim to meet their RDA via food or supplements if tested low). Office of Dietary Supplements
Food sources: Leafy greens, nuts (almonds, cashews), seeds (pumpkin), legumes, whole grains.
Supplement guidance: Common supplemental doses are 200–400 mg elemental magnesium (forms: citrate, glycinate, malate). Start lower if you have loose stools; high doses can cause diarrhea. If you take medications (diuretics, some antibiotics), check with your clinician. Measure serum magnesium carefully, blood levels aren’t always reflective of total body stores, so clinical context matters.
Personal input: I take glycinate because magnesium citrate upsets my stomach so you may need to try different types first and I take it an hour before I sleep.
2. Vitamin D
Why: Vitamin D is crucial for bone health and calcium absorption: low D is common with low sun exposure and with ageing. It also influences immunity, gut health and mood because D is responsible for the production of serotonin (our happy hormone) Every 1 in 4 women who visit at GP in the UK with depression are put on anti depressants as opposed to having their vitamin D levels checked.
RDA / target: Many agencies advise ~10–15 µg/day (400–600 IU) for most adults, higher targets for people with deficiency. Clinical guidance often uses blood 25-OH-D levels (≥50 nmol/L / 20 ng/mL considered adequate for many; deficiency <30 nmol/L). Supplement doses should be driven by blood levels. nhs.ukOffice of Dietary Supplements
Food sources: Fatty fish (salmon, mackerel), fortified milks and plant milks, eggs (small amounts). Sun exposure is a major source but varies by season, skin type and latitude. If left in the sun, mushrooms will produce vitamin D.
Supplement guidance: Don’t take high-dose vitamin D without checking blood levels. Maintenance doses commonly range from 800–2,000 IU/day depending on deficiency status and clinician advice; treatment doses for deficiency can be higher but should be supervised. Office of Dietary SupplementsSpringerOpen
Personal input: Despite living in Spain and spending most of my time outdoors, I tested low on vitamin D. This is definitely something that occurs in menopause because we absorb it through our skin with the help of oestrogen. It really is vital to get your levels checked.
3. Calcium
Why: Calcium is key for bone health; postmenopausal bone loss makes calcium intake important alongside vitamin D and weight-bearing exercise due to our propensity to develop osteoporosis. Office of Dietary Supplements
RDA / target: Many guidelines advise ~1,000–1,200 mg/day total calcium for women over 50 (diet + supplement).Office of Dietary SupplementsMayo Clinic
Food sources: Dairy (milk, yogurt, cheese), fortified plant milks, canned sardines/salmon (with bones), tofu set with calcium, almonds, leafy greens (but note bioavailability differs).
Supplement guidance: Aim to meet as much as possible via food. If using supplements, avoid taking large single doses (>500–600 mg) at once (split doses enhance absorption) and check interactions (e.g., with thyroid meds). Excess calcium supplementation has been questioned in some cardiovascular studies, so discuss with your clinician. Mayo ClinicOffice of Dietary Supplements
Personal input: I source all of my calcium from food: from the spinach in my green smoothie to the yoghurt on my breakfast to my constant obsession with broccoli , to the feta I put on my salads and the almonds I snack on. If managed correctly you should be able to avoid this supplement HOWEVER, if you are diagnosed with osteoporosis then supplements are worth looking into.
4. Iron
Why: Iron is a key component of haemoglobin, which carries oxygen in the blood and is vital because it supports energy production and reduces fatigue. It’s also essential for brain function, immunity, and muscle metabolism. Note there are 2 types: Heme iron (from animal sources and absorbed more easily by the body) and Non-heme iron (found in plants and not absorbed so well - caffeine inhibits it)
RDA / target: Premenopausal women need around (≈18 mg) however once our periods stop, .the RDA decreases to around 8 mg/day Always check ferritin/iron studies before supplementing. (Ferritin is the body’s stored source of iron) Office of Dietary SupplementsNCBI
Food sources: Red meat, shellfish, beans, lentils, fortified cereals; vitamin C with plant iron improves absorption.
Supplement guidance: Don’t take iron unless ferritin or other labs show deficiency or your clinician advises it. Excess iron can cause oxidative stress and other problems. Mayo Clinic News Network
Personal input: If you are having some dizzy spells or feeling very tired it is worth looking into your iron levels - especially if you exercise alot. If you are vegetarian, make sure your vitamin C levels are good because it is essential for the uptake of non-heme iron.
5. Omega-3 fats (EPA & DHA)
Why: Omega 3 is anti-inflammatory, heart-protective and supportive for brain health. Evidence suggests benefits for cardiovascular risk and possibly mood. Office of Dietary SupplementsAHAn Journals
RDA / target: There’s no single global RDA for EPA+DHA; recommendations often suggest ~250–500 mg/daycombined EPA+DHA for general health, with higher doses (1–3 g/day) used clinically for high triglycerides under supervision. Aim for 2 portions of fatty fish per week as a food target. www.heart.orgLinus Pauling Institute
Food sources: Salmon, mackerel, sardines, anchovies, trout; flaxseed, chia and walnuts provide ALA (which the body partially converts to EPA/DHA).
Supplement guidance: Fish oil supplements can be useful when diet is low in oily fish. Check purity (PCBs, mercury) and dose; high doses can increase bleeding risk in some people and may interact with blood thinners.
Personal input: I take omega 3 because I had my levels checked and my omega 3 / omega 6 levels were very out of balance. As we age our bodies become inflamed and it’s hard to manage it through diet alone given all the hidden food sources of omega 6. This is definitely a supplement that requires high quality and purity.
6. Collagen
Why: Collagen peptides have shown modest benefits in some studies for skin elasticity, joint comfort and potentially bone support when combined with exercise. Evidence is mixed and often industry-funded but as collagen is a protein, it is another source of protein for your body. PMCHarvard Health
RDA / target: There’s no official RDA. Studies have used 2.5–15 g/day of hydrolysed collagen peptides depending on goals (skin, joints, muscle). HealthlineCleveland Clinic
Food sources: Bone broths, slow-cooked animal stocks provide collagen; dietary protein and vitamin C support the body’s own collagen production.
Supplement guidance: If you try collagen, expect modest effects after several weeks. Prefer powder from a reputable brand; think of it as adjunctive to resistance exercise and a protein-adequate diet. It’s not essential for everyone.
Personal input: I take collagen daily to help with my skin but also because I exercise a lot I need it for my joints. I use a powder that has both marine and bovine collagen in and I put it in my green smoothie every morning - note that you need good levels of vitamin C to absorb it.
7. Creatine
Why: Creatine supports short-term muscle energy: it can help preserve or increase muscle mass and strength when combined with resistance training which is particularly useful in ageing to reduce sarcopenia and fall risk. It also helps with the production of ATP and with muscle recovery. PMCScienceDirect
RDA / target: No formal RDA. Typical supplemental dose for older adults is ~3–5 g/day (many studies use 3 g/day long-term or a loading protocol then maintenance). BioMed CentralPubMed
Food sources: Red meat, fish (but to reach therapeutic creatine levels would require large amounts of meat).
Supplement guidance: Generally well tolerated in healthy people at 3–5 g/day; check kidney function if you have kidney disease or take nephrotoxic meds. Creatine works best with resistance training. Look for creatine monohydrate with third-party testing.
Personal input: Creatine has been a game changer for me interns of reducing fatigue and muscle recovery. My clients have also found it helpful but , as always, we all react differently to supplements so you must take it only if you believe it will be beneficial - and stop if it’s not doing anything.
8. B Vitamins (B12, B6, Folate & the B-complex)
Why: B vitamins are crucial during menopause for energy, mood, and cognitive function, with Vitamin B6 supporting serotonin production to combat depression and mood swings, Vitamin B12 preventing fatigue and supporting nerve health, and Folate (B9) potentially reducing hot flashes and promoting heart health.PMCOffice of Dietary Supplements
RDA / targets (adult women / older adults):
B12: RDA 2.4 µg/day for adults (older adults may need fortified foods or supplements due to absorption issues). Office of Dietary SupplementsPMC
B6: Women 51+ ≈ 1.5 mg/day. Office of Dietary Supplements
Folate (folic acid): 400 µg DFE/day for adults (different advice for pregnancy). NCBI
Food sources: Meat, fish, dairy, eggs (B12); potatoes, bananas, chickpeas (B6); legumes, dark leafy greens, fortified grains (folate).
Supplement guidance; If dietary intake is insufficient, supplements can help maintain optimal levels of B vitamins, especially as B12 absorption can decrease with age
Personal input: As B vitamins are crucial during menopause for energy, mood, and cognitive function, if you are struggling with any of these symptoms, I would strongly advice you get your levels checked and then buy a good quality brand like Floridax
Conclusion
Supplements can play a valuable role in supporting your health through menopause, but they’re not a magic fix. The most important step is always to start with a balanced, nutrient-rich diet and lifestyle, then use supplements to fill in the gaps your body genuinely needs. Getting a blood test, reading labels carefully, and being aware of clever marketing are key to making informed choices. Remember, your body is unique: what works for someone else may not be right for you. Focus on whole foods first, add targeted supplements where necessary, and seek professional advice if you’re unsure. This way, you can move through menopause feeling strong, supported, and in control of your health.
If you need some inspiration, check out some of my recipes for menopause. or have a look at my menoplate course where we dive even deeper into supplements.