Life stage
Menopause and supplements
Menopause is reached when periods have stopped for 12 months, on average around age 51 in the UK. Nutritionally the focus often shifts to bones and muscle, so vitamin D, calcium and protein feature, alongside magnesium and omega-3. Supplements cannot treat menopause and are not a replacement for medical care, so speak to your GP or a menopause specialist.
What changes nutritionally
After menopause, lower oestrogen is associated with a faster loss of bone density, which is why calcium and vitamin D are talked about so much, and why weight-bearing and resistance exercise matter. Muscle maintenance becomes more of a focus too, which brings protein into the picture. Some women notice changes to sleep, mood and energy that they look to support through diet first.
A varied diet remains the foundation. Supplements are a top-up for specific gaps, not a fix for the transition itself. The NHS pages on the menopause and on vitamin D are a good reference point.
The supplement categories that matter
- Vitamin D: contributes to the maintenance of normal bones and to normal absorption of calcium. The NHS advises many UK adults consider a daily supplement in autumn and winter.
- Magnesium: contributes to normal muscle and nervous-system function and to the reduction of tiredness and fatigue.
- Collagen: popular around skin and joints; we set out what the evidence does and does not support.
- Creatine: of interest to active women maintaining strength through resistance training.
Comparing brands? See the best magnesium for women, the best collagen in the UK and the best creatine for women.
Where this fits across the life stages
Menopause follows perimenopause and leads into the senior years. The earlier reproductive stages are covered in our pregnancy and postnatal guides.
Frequently asked questions
What is menopause?
Menopause is the point when periods have stopped for 12 months and the ovaries are no longer releasing eggs. The NHS notes the average age in the UK is around 51, though it varies. The years of changing hormones before it are called perimenopause.
What nutrients matter most after menopause?
Bone health is a common focus, so calcium and vitamin D feature. Protein supports muscle maintenance, and many women keep an eye on magnesium, omega-3 and overall diet quality. A balanced diet covers most needs for most people.
Are menopause supplements regulated?
Supplements are regulated as food, not medicines, so they cannot legally claim to treat menopause symptoms. Only EFSA-authorised wording such as "contributes to normal ..." is permitted. Be cautious of products promising to "balance hormones" or "cure" symptoms.
Should I take a supplement or see my GP?
If symptoms are affecting your life, see your GP or a menopause specialist; supplements are not a treatment for menopause. A supplement may still play a general wellbeing role, but it sits alongside, not instead of, medical care.
This is information, not medical advice, and is not a substitute for a registered clinician. Always read product labels and speak to your GP or pharmacist before starting a supplement.
Editor, Her Vitals
Oliver leads Her Vitals's editorial coverage of women's life-stage health and supplements. He curates and reviews existing branded products across trying to conceive, pregnancy, postnatal, perimenopause, menopause and the senior years, weighing what the evidence supports against guidance from bodies such as EFSA, the NHS and NICE, and is clear that the content is information rather than medical advice.
Last reviewed: 8 June 2026