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. Common questions at this stage include whether you need collagen after 40 and the best ashwagandha in the UK. If you would rather one product, weigh up the best multivitamin for women, and any unfamiliar terms are explained in our glossary.

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.

Symptoms and what the evidence says

For what the evidence says about the symptoms themselves, rather than supplements, see our menopause and perimenopause symptoms hub, covering hot flushes and night sweats, sleep, mood and anxiety, brain fog and joint aches. Two that come up often and are less talked about are changes in weight around the middle and breast tenderness. If you are wondering whether the transition is nearly over, see the signs perimenopause is ending.

Questions women actually ask

For how HRT prescribing has actually changed in England, our HRT prescribing tracker follows the NHS dispensing data. Our questions library answers the practical ones, with the source each answer was checked against: whether you can get HRT over the counter, whether irregular bleeding on HRT is normal, whether a GP can refuse HRT over a family history of breast cancer, and what to do when the pharmacy is out of your HRT. For the sleep and anxiety pattern specifically, see waking at 4am with anxiety.

Frequently asked questions

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.