As health supplements have come under recent media scrutiny, how do we know what’s worth taking? Liz explores why the answer isn’t quite so simple, explaining why quality, dosage, evidence and individual needs all matter. She discusses the importance of source and testing, and shares her recommendations for women over the age of 50.
Plus: the correct way to apply oestrogen gel, ways to boost fertility over 40, does our body smell change as we age and where to start with microneedling treatment.
Stream the episode below, or download the recording via Apple Podcasts or Spotify.
Should women over 50 stop taking supplements?
No – but you should review them. Some supplements have clear evidence showing the benefits for women after 50, such as vitamin D in winter and creatine for muscle and cognitive function. Others promise a lot and deliver little. But the answer isn’t to stop taking everything, it’s about knowing what you take, why, and whether the evidence applies to your needs.
With recent media coverage leading people to wonder whether they might be wasting their money on supplements, Liz understands why many of us have been left confused.
Do supplements actually work?
The difficulty, says Liz, is that ‘supplements’ is too broad a term to judge as one thing. A low-dose synthetic multivitamin is very different to an iron supplement prescribed for a deficiency or a herbal blend promising to balance your hormones.
Liz agrees that some supplements make extravagant promises, contain little evidence or rely heavily on clever marketing. But she argues that it’s unhelpful to put every supplement into the same category.
How do I know if my supplements are worth taking?
“Quality matters to me. I want to know what’s in a product, in what amount, and how it’s been tested,” says Liz. She recommends asking four questions of each one:
- What are you taking, and is the dosage enough to make a difference?
- Why are you taking it? Does it suit your individual needs?
- How has it been tested?
- Was that evidence gathered from women your age?
Liz generally favours well-sourced, food-based supplements where possible over synthetic versions. As an example, she highlights vitamin C from acerola cherry, which naturally comes with bioflavonoids and polyphenols.
See the herbtender Daily Defence, blended with mushrooms, echinacea and vitamin C from acerola cherry.
Can herbal supplements replace HRT?
No. Herbal remedies aren’t hormones, and HRT should be the first-line treatment for menopause symptoms, says Liz. Some herbs may play a supporting role, but they work very differently.
The bottom line
Liz’s advice is to take a more thoughtful approach. While some supplements may be unnecessary, others can have a clear purpose – particularly where a deficiency has been identified or there is good evidence for a specific use.
For women in their 50s and beyond, that means being a savvy supplement shopper: look beyond the claims on the label, consider whether the evidence actually applies to you, and remember that supplements should complement – not replace – the fundamentals of good health: nourishing food, movement, daylight and quality sleep.
And while it’s good to challenge exaggerated health claims, sweeping dismissals should be scrutinised in the same way, because supplements aren’t a one-size-fits-all decision. Women deserve more nuance than a catchy headline allows.
Read Which supplements do midlife women need?
Age Better with Liz Earle is not medical advice. If you need help with a health concern, please speak to a doctor.
Also in this episode:
- Supplement overwhelm: worth taking or waste of time?
- Is there such a thing as an ‘old person’s smell’?
- Fertility boosting supplements for over-40s
- How long does it take for my oestrogen gel to be fully absorbed?
- Why not everyone absorbs oestrogen gel in the same way
- Is microneedling going to fix my skin concerns?
- The skin tweakments Liz thinks are worth a try
- What questions to ask before committing to a facial treatment
Links mentioned in this episode:
- Persimmon Tannin and White Tea Odor Purifying Bar
- Japanese Persimmon Soap Bar with Tea Tree Oil
- ART skin and aesthetic treatment clinic
- More about Juläine™ regenerative skin treatment
- Seeking Health Optimal Prenatal
- Omega-3
- Zita West
- SISTERLY The Booster
- Doctor Seaweed Collagen+ with iodine – save 20%
- SISTERLY The Elevator with coenzyme Q10 – save 10%
Get in touch with a question for Liz:
- Email: [email protected]
- WhatsApp: 07518 471 846
More from Liz:
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