I’ve been deep in the weeds of menopause supplements this week, trying to separate the genuinely useful from the wildly overhyped.
But first…
It’s been a tough afternoon — thank god I’ve stashed the good biscuits behind the dog food where the kids can’t find them.
A good biscuit, in my opinion, should be given the respect and attention it deserves, not scoffed on return from school before one has even taken their coat off.
Yes, even dietitians eat biscuits when they’re sad — and that’s allowed.
The trick is knowing what those biscuits can and can’t do.
They can offer a moment of peace and joy, but they can’t give me an early night or a proper conversation about how I really feel. That’s what friends and the dog are for.
Some days I find myself rejoicing at midlife when I see the angst painted on my daughter’s face as she juggles teen-dom. Thank god I don’t have to cope with that anymore.
But other days, when friends share stories of loss, illness, relationship strain or the sheer pressure of midlife, I feel the weight of it deeply.
Recently I heard the word “brutaliful” on the radio.
And I think that sums midlife up rather nicely.
Beautiful in many ways.
Brutal in others.
Navigating midlife too?
If you’re trying to make sense of menopause, nutrition and the emotional rollercoaster that midlife can sometimes bring, you’re very welcome inside my weekly email community.
Each Friday I share practical nutrition insights, reflections on midlife health, and the occasional reality check about what actually helps.
Why Does Menopause Make Midlife Feel So Overwhelming?
Midlife is often portrayed as a time when women finally come into their confidence.
And sometimes it is.
But it’s also a period when many pressures converge at once.
Hormonal changes, sleep disruption, teenagers navigating their own storms, ageing parents, busy careers and shifting identities can all collide.
Add fluctuating oestrogen and broken sleep into the mix and it’s not surprising many women feel emotionally stretched. It’s also not surprising that many of the questions I receive are about supplements, because when things feel hard, we naturally look for solutions.
Do Menopause Supplements Actually Work?
The menopause supplement market is booming.
Everywhere you look there are capsules and powders promising to help with sleep, mood, weight gain, brain fog and energy.
Many products now carry reassuring “menopause approved” ticks or certifications.
These can indicate that a product is designed with menopause in mind, but they don’t necessarily mean the specific product itself has strong clinical evidence behind it.
Some supplements do have promising research behind them. Others rely much more heavily on clever marketing.
Many menopause supplements are formulated as multi-ingredient blends, combining several vitamins, minerals and botanical extracts into a single product. While this approach can appear appealing because it targets multiple symptoms at once, it also makes the evidence harder to interpret. The research behind these ingredients is often conducted on single compounds at specific doses, whereas commercial blends may contain smaller amounts of each ingredient or different extract preparations. This means the scientific evidence for individual ingredients does not always translate directly to the finished supplement.
With that in mind, it can be useful to step back from complex blends and look at a handful of nutrients and compounds that have more clearly defined roles in midlife health.
Supplements That May Support Health in Midlife
Collagen for joint discomfort
Research on collagen supplementation is promising for joint discomfort in some people.
There is also evidence suggesting improvements in skin elasticity and hydration, although changes may not always be dramatic enough to be obvious day-to-day. More details in this free guide.
Magnesium glycinate for sleep and anxiety
Magnesium supplements may support sleep in some people, particularly where stress or anxiety are contributing factors.
However, research findings overall remain mixed and responses vary between individuals. Anecdotally a lot of women seem to swear by it though, which also may speak to the power of the placebo and the sense that they are able to do some empowering for their health.
Calcium if dietary intake is low
Bone health becomes especially important as we move through menopause. Oestrogen helps regulate the balance between bone breakdown and bone building, and when levels fall during the menopause transition, bone loss can accelerate. Women may lose around 10–20% of their bone density in the five to seven years after menopause, which contributes to the rising risk of osteoporosis later in life. In fact, around one in two women over the age of 50 will experience an osteoporosis-related fracture during their lifetime. While movement and resistance training are key foundations for protecting bone, ensuring adequate intake of nutrients such as calcium and vitamin D is also important.
With this in mind, calcium and vitamin D supplementation can be key.
If you don’t regularly consume around 2–3 portions of dairy or fortified alternatives per day, or other reliable calcium sources, a supplement of around 500 mg will help top up dietary intake.
Vitamin D for bone health
Vitamin D is often called the “sunshine vitamin” because our bodies produce it when skin is exposed to sunlight. In the UK, however, sunlight is only strong enough for this process during the spring and summer months, meaning levels can fall during autumn and winter. For this reason, organisations such as the Scientific Advisory Committee on Nutrition (SACN) and the NHS recommend that adults consider taking a daily supplement of 10 micrograms (400 IU) to help support bone and muscle health. This becomes particularly relevant during and after menopause, when maintaining adequate vitamin D helps support calcium absorption and long-term bone health. Some menopause and bone health organisations suggest 20–25 µg (800–1000 IU) for additional bone support in those at higher risk.
Creatine for strength training
Creatine monohydrate is one of the most researched supplements available. For women who are strength training, around 3–5 g per day may support improvements in strength and training performance. For more info on creatine, check out this blog.
A Few Other Things Worth Taking in Midlife
Not everything that supports midlife health comes in a capsule.
Take less notice of influencers shouting at supermarket shelves.
Nutrition doesn’t need to be dramatic.
Do you eat biscuits sometimes? Fine.
Do you also eat plenty of fruit, vegetables and nourishing meals? What you eat most of the time matters far more than any single food.
Take less sh*t from people around you. Midlife can be a powerful time to reassess boundaries.
Just because you’ve always done something doesn’t mean you have to keep doing it.
Take a long, slow breath. Spa days are lovely, but not very achievable on a regular Tuesday afternoon.
Breathing, on the other hand, is always available. Slowing your breath sends a powerful signal to your nervous system: you are safe.
And Finally…
Take a moment to look in the mirror and remind yourself:
- You are enough.
- Midlife may be brutaliful.
- But you don’t have to navigate it alone.
Feeling your way through midlife too?
Don’t forget, if you’re navigating the messy, beautiful, sometimes brutal realities of midlife and menopause, you’re very welcome inside my email community.
Each week I share evidence-based nutrition insights, reflections on midlife health, and practical ideas to help you feel calmer, stronger and more nourished.
Join here to receive my weekly newsletter.
Join my Pause to Nourish Community!
Beat overwhelm and get clarity and confidence around food, nutrition and health in midlife.
If you’re looking for deeper support, you can also learn more about The Anchor Collective, my membership for women who want steady guidance and support through this season of life.
