The supplement market is booming, and it can be hard to know which products actually make a difference.
Dietitians explain which supplements midlife women may need, and which ones are better left on the shelf.
The body absorbs fewer nutrients with age
According to dietitian Claire Pettitt, the body becomes less efficient as we age.
The absorption of nutrients such as vitamin B12 and calcium decreases, which can lead to deficiencies even with an otherwise healthy diet.
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Hormonal changes affect nutrient needs
Falling oestrogen levels during menopause can weaken bones, muscles and the cardiovascular system.
Certain vitamins and minerals can help reduce these risks and support overall health.
Focus on diet before pills
Experts emphasize that the first step should always be to look at eating habits.
Many midlife women skip meals or eat irregularly due to stress or dieting trends, which can easily lead to imbalances in nutrient intake.
Also read: How to stay energized all day without reaching for coffee
Protein is key for maintaining strength
Dietitian Nichola Ludlam-Raine recommends about 1.6 grams of protein per kilogram of body weight per day, spread throughout the day.
Combined with resistance training two to three times a week, this supports both muscle mass and bone health.
Fibre supports the whole body
A diet rich in fibre strengthens gut health, immunity and mood.
Fibre also helps gut microbes produce more nutrients naturally, the body’s own internal supplement factory.
Also read: These Simple Dietary Changes Can Improve Your Brain Function
Vitamin D is the most essential supplement
Vitamin D plays a crucial role in bone, muscle and immune health.
Women with darker skin, high SPF use or covered clothing should take it year-round. A daily supplement of 10 micrograms (400 IU) is usually sufficient.
Magnesium may support sleep and relaxation
Magnesium helps muscles relax, supports the nervous system and can promote better sleep.
However, those who eat plenty of wholegrains, nuts, avocados and beans may not need a supplement.
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Omega-3 protects heart and brain
Women who don’t eat oily fish at least once a week should consider an omega-3 supplement.
It helps lower the risk of cardiovascular disease and supports both joint and brain function.
Beware of marketing claims
Phrases such as “food-grown” and “micronised” are often used as marketing buzzwords and don’t necessarily mean better absorption.
Experts recommend focusing on the right nutrients and doses rather than premium branding.
Also read: You don’t have to lose weight to prevent diabetes, scientists say
Choose foods over fibre and probiotic powders
Instead of relying on powders or capsules, prioritize fibre-rich and fermented foods like kefir, kimchi, yoghurt and sauerkraut.
They naturally benefit gut health and digestion.
Collagen and biotin
Collagen can support skin, joints and bones, while biotin may help if there’s a proven deficiency.
For most women, a balanced diet with eggs, fish, nuts and vegetables provides plenty of these nutrients.
Creatine shows promising results
Creatine improves muscle strength and may also support cognitive function.
A daily dose of three to five grams is considered safe and can show benefits after a few weeks.
Listen to your body’s signals
Fatigue, muscle weakness or hair loss can signal nutritional deficiencies.
Paying attention to such symptoms, and confirming them with blood tests, helps ensure that supplements are taken only when truly necessary.
Avoid overdosing and interactions
Excessive intake of iron, vitamin A, vitamin D or magnesium can be harmful.
Women taking medications or managing health conditions should always check with a pharmacist or doctor before adding supplements.
Lifestyle comes first
Supplements can’t replace good sleep, exercise or mental wellbeing. True health begins with balanced habits, not with a pill.
This article is based on information from The Guardian.