Which supplements do midlife women need?

Author

Wellbeing Team

15 March, 2026
Which supplements do midlife women need?

The supplement aisle can feel overwhelming – and expensive. But in midlife, some really do earn their place. This week Liz shares her non-negotiables, explains why our needs shift as hormones change, and cuts through the noise on what’s worth taking and what isn’t.

Plus: what’s really leaving hair dry and brittle in menopause, easy ways to get more protein and fibre at every meal, and can HRT replace contraception?

Stream the episode below, or download the recording via Apple Podcasts or Spotify.

Which supplements do midlife women need?

“As we reach our late 40s, our bodies begin to change subtly but significantly,” Liz says. “Our nutrient needs shift because hormones are changing, our stress tolerance may reduce, and sleep can become more fragile.”

Here, Liz shares her foundation of well-chosen essentials.

Vitamin D (with K2)

Vitamin D is particularly important for women living in the UK, where sunlight is limited during the winter months. It supports bone strength, immune health, muscle function and mood. Liz recommends pairing vitamin D3 with vitamin K2, which helps direct calcium to the bones where it’s needed.

Magnesium

Magnesium plays a role in more than 300 processes in the body. It’s essential for the nervous system, stress resilience, muscle relaxation and sleep quality – areas many women find need extra support in midlife.

Omega-3 fatty acids

Omega-3s support brain health, mood, heart health and help regulate inflammation. If you’re not eating oily fish two to three times a week, a supplement may be helpful.

Extra nutrients to consider

Beyond these foundations, the right supplements depend on your diet and lifestyle.

Vegetarians and vegans may need additional support with nutrients such as vitamin B12, iodine, iron and zinc. Choline, taurine and creatine – which are naturally found in animal foods – can also become more relevant as we age.

Remember: food comes first

While supplements can play a useful role, they’re exactly that – supplementary.

A balanced diet rich in whole foods remains the most important foundation for long-term health. Supplements simply help fill in the nutritional gaps that can appear during midlife.

As Liz puts it: “Start with vitamin D, magnesium and omega-3s, then layer in anything else depending on your diet, symptoms and lifestyle.”

Also in this episode:

  • Which supplements do midlife women need – and which can you skip?
  • Why does hair become dry and brittle during menopause, and what can you do about it?
  • How do you get more protein and fibre at every meal if you don’t like beans?
  • What can nutrigenomic DNA testing tell you about your health?
  • Can HRT replace contraception in midlife?

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