Best Supplements for Midlife Women: What Helps During Perimenopause and Menopause

As we move into through the winter months, many women notice they are suffering from fatigue, low energy, or frequent colds, making this a good time to revisit the basics for supporting your midlife wellness.

First....Start With a Strong Foundation

Before adding any supplements, it’s important that you understand these facts:

The biggest drivers of energy, metabolism, and a healthy body composition are:

• Strength training to preserve muscle mass

• Adequate protein intake for muscle building

• Daily movement and recovery to support metabolism

• Stress management and sleep for overall wellness

If you’re under-eating, skipping protein, not strength training, not managing stress, and sleeping poorly, adding supplements isn't going to help much.

Supplements work best when they support consistent healthy habits, not replace them.

If you're intentional about doing these things and still coming up short, consider these supplements:

Protein: Your Most Important “Supplement” as a Midlife Woman

Protein is one of the most important nutrients for women in perimenopause and menopause.

Why protein matters in midlife:

• Preserves lean muscle mass

• Supports metabolism and fat loss

• Stabilizes blood sugar

• Improves recovery from workouts

Many women over 40 don’t eat enough protein, especially at breakfast. If whole foods alone aren’t meeting your needs, a high-quality protein powder can be a practical and effective supplement. A couple of solid options are Dymatize ISO and Orgain Plant Protein. Collagen, by the way, is not a whole protein. While it can be beneficial for skin and joint support, it doesn't provide the necessary amino acids for muscle maintenance.

Magnesium for Sleep, Stress, and Muscle Recovery

If you find yourself waking up exhausted in the morning, you might benefit from taking magnesium. Magnesium deficiency is common in midlife and can worsen symptoms like poor sleep, muscle tension, and increased stress.

Potential benefits of magnesium:

• Supports relaxation and nervous system regulation

• Improves sleep quality

• Helps with muscle recovery and soreness

For many women, magnesium is one of the most helpful supplements during menopause when sleep disruptions increase. There are several types, but magnesium glycinate is commonly taken to support better sleep.

Omega-3 Fatty Acids for Joint and Inflammation Support

Joints feeling creaky when you get up from the bed or couch? As estrogen declines, inflammation and joint discomfort can increase resulting in pain or stiffness.

Omega-3 benefits for midlife women:

• Supports joint and muscle health

• Helps manage inflammation

• Supports heart and brain health

If fatty fish isn’t a regular part of your diet, omega-3 supplementation may be beneficial. Omega-3s also play an important role in yoru brain health by supporting cognitive function as we age and helping to protect brain cells, which may lower the risk of cognitive decline, including dementia and Alzheimer’s.

Vitamin D and Bone Health in Menopause

If you've been feeling low on energy, melancholy, or noticed you're getting sick frequently, consider getting your vitamin D levels checked.

Vitamin D plays a critical role in:

• Bone density

• Immune health

• Mood regulation

Many women in midlife have low vitamin D levels, especially if you live in colder climates, spend less time outdoors, or have darker skin. Vitamins D3 and K2 work together to support your bone health and immunity.

Supplements Not Worth the Hype

These supplements are aggressively marketed to midlife women but don't really deliver sustainable results.

Supplements that claim to:

• Burn fat and boost your metabolism

• Balance your hormones

• Detox and cleanse

If it sounds too good to be true, it probably is. Take your time to investigate them and look for science-based evidence that support their efficacy.

Choosing the Right Supplements for Perimenopause and Menopause Support

Before adding supplements, ask yourself:

• Am I eating enough calories and protein?

• Am I strength training regularly?

• How is my sleep and stress level?

• Does my diet consist mainly of whole foods or highly-refined ingredients?

If those areas need support, start there first. Supplements should fill the gaps, not do all of the heavy lifting.

And always consult a healthcare provider before starting new supplements, especially if you currently take medications or manage chronic health conditions.

The Bottom Line

Supplements CAN support your midlife health but don't rely on them as the solution on their own. Focus on laying a solid foundation first. When those habits are in place, the right supplements can help you feel better, recover faster, and support your long-term health.

Start with the basics. Food first. Strength always. Remember sleep and recovery. Supplement as needed.

Patricia “Coach Pat” Greaves is a certified personal trainer and nutrition coach specializing in midlife fitness for women 40+. She is the founder of StrongHer Personal Training,LLC and a contributor to Women’s Health and Prevention magazines.