If you’re a woman over 40, you’ve probably noticed that the supplement industry suddenly seems very interested in you.
There are supplements for your hormones.
Your cortisol.
Your metabolism.
Your menopause.
Your belly fat.
Your sleep.
Your skin.
Your hair.
Your bones.
And apparently, your ability to survive Tuesday.
But how many of these supplements do you actually need?
Probably far fewer than you think.
And that’s not me saying supplements are useless.
Some can be genuinely useful — particularly when you have a nutritional deficiency, you’re at increased risk of deficiency, or there’s good evidence for a specific benefit.
The problem is that the supplement industry often takes a small piece of science and turns it into a very big promise.
So let’s look at what the current evidence actually tells us.
First things first: turning 40 doesn’t mean you need a supplement regime
Perimenopause and menopause bring significant physiological changes.
Oestrogen fluctuates and eventually declines. Menstrual patterns change. Muscle mass and strength become increasingly important. Bone health deserves more attention. And symptoms such as hot flushes, night sweats, sleep disturbance and changes in mood can have a significant impact on quality of life.
But none of that automatically means you need 10 different supplements.
In fact, NICE recommends that women experiencing menopause are given advice about bone health and the importance of maintaining muscle mass and strength through physical activity.
So before we talk supplements, the foundations still matter most:
Resistance training.
Adequate protein.
A varied, nutritious diet.
Regular movement.
Enough calcium.
Good sleep.
Not smoking.
Keeping alcohol within recommended limits.
Looking after cardiovascular health.
Supplements should generally fill nutritional gaps — not replace the foundations.
So, which ones are actually worth discussing?
1. Vitamin D
This is probably the least controversial one on the list.
Vitamin D is important for normal bone health, calcium absorption and muscle function.
And here in the UK, getting enough from sunlight isn’t always straightforward.
The NHS recommends that everyone consider taking 10 micrograms (400 IU) of vitamin D daily during autumn and winter, because the sun isn’t strong enough for our bodies to make sufficient vitamin D during this period. People at higher risk of deficiency may be advised to take it throughout the year.
This isn’t a special “menopause supplement”.
It’s simply an important nutrient, particularly in the UK.
My take:
Worth considering for most women in the UK during autumn and winter.
If you’re at increased risk of deficiency, speak to your GP or pharmacist about whether you should take it year-round.
And don’t assume that megadoses are better.
2. Creatine monohydrate
This is the one I think more women over 40 should at least know about.
Not because creatine is a “menopause supplement”.
And definitely not because it magically burns fat.
It’s interesting because muscle and strength become increasingly important as we age.
A 2026 systematic review and meta-analysis looked specifically at postmenopausal women and included seven randomised controlled trials involving 608 women.
The researchers found that creatine supplementation was associated with a small increase in lean mass and improved leg-press strength. The benefits were particularly apparent when creatine at around 5 g per day or more was combined with resistance training.
The review did not find an overall improvement in bone density, and the authors noted that more research is needed.
That’s important because the takeaway isn’t:
“Take creatine and lose weight.”
It’s:
“Creatine may help support muscle and strength when combined with resistance training.”
And for women in midlife, that’s a much more useful conversation.
My take:
One of the more promising supplements to consider if you’re doing regular resistance training.
A commonly studied amount is around 3–5 g of creatine monohydrate daily, with the latest postmenopausal research finding the clearest effects around 5 g/day alongside resistance training.
If you have a kidney condition or another medical condition, check with your GP or healthcare professional before using it.
3. Calcium — but food first
Bone health deserves attention as we move through menopause.
But that doesn’t mean every woman needs a calcium tablet.
In the UK, the Reference Nutrient Intake for calcium for adults is 700 mg per day.
And it’s perfectly possible to get this from food.
Good sources include:
- milk
- yoghurt
- cheese
- calcium-fortified plant milks
- calcium-set tofu
- sardines and pilchards
- some fortified foods
The NHS also highlights dairy products, fortified foods and fish eaten with their bones as useful sources of calcium.
My take:
Check your diet before buying a calcium supplement.
If you’re consistently struggling to get enough calcium, or you have a particular risk of osteoporosis or fracture, discuss supplementation with your healthcare professional.
More isn’t automatically better.
4. Vitamin B12 — if you’re at risk
Vitamin B12 is essential for normal red blood cell formation and nervous-system function.
But once again, the message isn’t:
“Every woman over 40 should take B12.”
It’s:
“Know whether you’re at risk of deficiency.”
This may be particularly relevant if you:
- follow a vegan diet
- eat very little animal food
- have certain gastrointestinal conditions
- have had gastrointestinal surgery
- take metformin
- take some acid-reducing medicines, including proton pump inhibitors
The NHS specifically identifies metformin and proton pump inhibitors as medicines that can reduce B12 levels.
My take:
Very useful if you’re deficient or at increased risk. Not automatically necessary for everyone.
If you have persistent unexplained tiredness, neurological symptoms or other concerns, speak to your GP rather than simply guessing which supplement you need.
5. Iron — only if there’s a reason
This is one where I would be particularly cautious about the advice you see online.
Iron is essential.
Iron deficiency can leave you exhausted, breathless and struggling with exercise and day-to-day life.
And women who have heavy periods are at increased risk of iron-deficiency anaemia.
But that doesn’t mean you should automatically take an iron supplement.
The NHS recommends speaking to a GP if you think you may have iron-deficiency anaemia. A full blood count is usually used to check for anaemia, and further investigation may be needed to identify the cause.
My take:
Iron can be hugely beneficial when you need it.
But don’t routinely take high-dose iron “just in case”.
Find out whether you actually need it.
What about omega-3?
This one deserves a separate mention.
Omega-3 fatty acids are important, and oily fish is an excellent source.
The NHS recommends eating at least two portions of fish a week, including one portion of oily fish.
So if you enjoy salmon, sardines, mackerel, trout or other oily fish, I’d start there.
Interestingly, UK dietetic guidance does not recommend omega-3 supplements routinely for the general population because evidence for benefit from supplements is inconclusive.
My take:
Food first.
If you don’t eat fish, an omega-3 supplement may be something to discuss depending on your diet and circumstances, but it’s not something I’d automatically put into every woman’s supplement routine.
Now for the supplements I’d be much more cautious about
Here’s where I want to be fair.
I’m not going to tell you that every supplement below is completely useless.
Some have studies showing possible benefits.
The issue is that the evidence often isn’t strong enough, consistent enough or specific enough for me to say:
“Women over 40 should spend their money on this.”
1. Collagen powders
Collagen is hugely popular.
And the evidence isn’t as simple as saying “collagen doesn’t work”.
Some systematic reviews have reported improvements in measures such as skin hydration and elasticity.
However, a 2025 systematic review and meta-analysis of 23 randomised controlled trials involving 1,474 people found something interesting.
When the researchers looked specifically at studies according to funding source and study quality, the apparent benefits disappeared in the higher-quality and non-industry-funded studies. The authors concluded that there wasn’t currently convincing clinical evidence to support collagen supplements for preventing or treating skin ageing.
My take:
Not necessarily a waste of money if you enjoy taking it, but definitely not an essential supplement.
I’d prioritise overall protein intake and a good-quality diet first.
2. High-dose biotin
Biotin has become synonymous with healthy hair and nails.
But a 2024 review of the evidence found very limited support for biotin as a hair-growth supplement in people without a specific deficiency or medical condition.
My take:
Don’t assume more biotin means better hair.
If you’re experiencing significant hair loss, it’s worth finding out why rather than simply taking a high-dose supplement.
3. “Menopause support” blends
You know the ones.
A huge list of ingredients on the label, usually followed by phrases like:
“Hormone balance.”
“Menopause support.”
“Natural hormonal harmony.”
The problem is that a product containing 10 different ingredients isn’t necessarily a product supported by 10 different sets of clinical trials.
NICE warns that the safety, quality and purity of unregulated complementary preparations can be uncertain and that interactions with medicines can occur.
The British Menopause Society’s 2025 consensus statement similarly notes that relatively few complementary and alternative treatments have robust evidence of effectiveness.
My take:
Be very cautious about proprietary menopause blends.
4. Maca
Maca is often marketed for libido, energy, menopause and “hormone balance”.
There are some interesting studies, but the evidence isn’t strong enough for it to be a routine recommendation.
My take:
Interesting, but not something I’d put high on the priority list.
5. DIM
DIM — diindolylmethane — is often marketed as a way of “balancing oestrogen”.
This is where we need to distinguish between a plausible biological mechanism and a proven clinical benefit.
There isn’t enough good evidence to recommend DIM routinely for healthy women going through perimenopause or menopause.
My take:
Don’t buy it simply because you’re told your oestrogen needs “detoxing”.
6. Evening primrose oil
You’ll often see evening primrose oil recommended for menopause symptoms and breast tenderness.
But the evidence isn’t strong enough for me to recommend it routinely.
My take:
Not a priority.
7. “Hormone-balancing” supplements
This is probably the biggest category I’d approach with scepticism.
Be wary of products promising to:
- balance oestrogen
- balance progesterone
- “detox” hormones
- reset cortisol
- fix menopause belly
- boost metabolism
- restore youthful hormones
Hormones are complex.
A supplement isn’t going to magically “rebalance” a system that is undergoing a normal biological transition.
And NICE specifically states that the efficacy and safety of unregulated hormone preparations are unknown.
My take:
Look for clinical evidence, not just impressive-sounding biology.
8. Fat burners and “metabolism boosters”
If a supplement genuinely and reliably caused meaningful fat loss without changes to diet, activity or energy balance, we’d have a very different obesity problem.
Most products marketed as fat burners don’t live up to their marketing.
And if your goal is changing body composition after 40, I’d put your money towards:
Resistance training.
Adequate protein.
A sensible calorie intake.
Daily movement.
Sleep.
Those aren’t particularly glamorous.
But they’re considerably more important.
9. “Cortisol” supplements
Cortisol is a real hormone.
But social media has turned “high cortisol” into an explanation for almost everything:
- belly fat
- cravings
- poor sleep
- weight gain
- tiredness
- stress
The reality is considerably more complicated.
My take:
Don’t diagnose yourself with “high cortisol” because an Instagram reel told you to.
If you’re experiencing persistent symptoms, work out what’s actually causing them.
10. Giant “anti-ageing” supplement stacks
Resveratrol.
CoQ10.
NAC.
Alpha-lipoic acid.
High-dose antioxidants.
Longevity blends containing 15 different ingredients.
Some of these compounds are biologically interesting.
Some have specific medical uses.
But interesting research isn’t the same thing as proven benefit from taking a supplement every day if you’re otherwise healthy.
My take:
A longer ingredient list doesn’t mean a better supplement.
So what would I actually prioritise?
If you’re a woman over 40 and you’re looking at where to spend your time and money, I’d put things roughly in this order:
1. Resistance training
NICE specifically recommends maintaining muscle mass and strength through physical activity during menopause.
2. Enough protein
Muscle needs the raw materials to repair and adapt.
3. A nutritious diet
Aim for plenty of vegetables, fruit, wholegrains, pulses, healthy fats and calcium-rich foods.
4. Vitamin D
Particularly through the UK autumn and winter.
5. Creatine
Particularly worth considering if you’re doing resistance training and want to support muscle and strength. The evidence in postmenopausal women is promising but still developing.
6. Correct genuine deficiencies
B12, iron and other nutrients should be supplemented when there’s a reason to do so.
7. Everything else
Optional — not automatically essential.
And if you’re struggling with menopause symptoms?
This is really important.
If you’re experiencing hot flushes, night sweats, sleep problems, mood changes, vaginal symptoms or other significant menopause symptoms, don’t assume that a supplement is your only option.
In the UK, NICE recommends HRT for people with vasomotor symptoms associated with menopause, taking individual circumstances and risks into account. Menopause-specific CBT is also an option in appropriate circumstances.
That’s a very different evidence base from buying a “menopause support” powder online.
And NICE also advises that the safety, quality and purity of unregulated complementary preparations can be uncertain.
The bottom line
You don’t need a cupboard full of supplements because you’ve turned 40.
You need to know what you actually need.
For many women, a sensible approach is:
Eat well.
Lift weights.
Eat enough protein.
Move regularly.
Prioritise sleep.
Get enough calcium.
Consider vitamin D.
Consider creatine if appropriate.
Correct genuine deficiencies.
Be sceptical of miracle menopause claims.
Because supplements should fill gaps — not replace the foundations.
And perhaps the most useful question to ask before buying any supplement isn’t:
“What does this promise to do?”
It’s:
“What problem am I actually trying to solve — and is there good evidence this will help?”
That’s a much better way to spend your money.
This article is for general education and isn’t individual medical advice. Supplements can interact with medicines and aren’t appropriate for everyone. If you have a medical condition, take medication, have symptoms of deficiency, or are considering a supplement alongside menopause treatment, speak to your GP, pharmacist or another appropriately qualified healthcare professional.