What’s the deal with supplements? Do we just pee them all out? It’s one of those topics where the information feels endless — and often contradictory. Are supplements the sprinkles on top, nice to have but not necessary? Or are they the sprinkles on top that actually everyone needs?
Like so much else in midlife health, it’s complicated.
Confusion by the Capsule
You can take the evidence-based route and look at studies — but even then, it depends which study you read or what expert you listen to. And the market itself makes it even harder. In the US alone, there are over 90,000 different supplements. Ninety thousand!
So in this post, I’m narrowing the focus. I’m looking at the supplements that usually come up again and again for menopausal women — the ones we hear about most, are asked about most, and are often told we “should” be taking.
Calcium
Calcium is vital for bone health in midlife women — no question. But the evidence on supplements isn’t convincing. They don’t appear to prevent fractures after a fall. And supplementation has been linked to kidney stones and possibly an increased risk of heart disease.
The safest bet? Get calcium from food whenever possible.
Vitamin D
Vitamin D was the one supplement I thought everyone agreed on. Apparently not.
First, it’s not actually a vitamin — it’s a hormone. A really important one. We get it from sunlight and food, though both sources are often insufficient. Vitamin D is especially important for menopausal women: supporting bones, mood, immunity — and some research even connects higher levels of vitamin D with smaller tumour growths in certain cancers.
I enjoy the Zoe podcast, though the views on Vitamin D often differ. Tim Spector has publicly said he doesn’t believe in supplementing unless your levels are dangerously low. He’s in the minority — most experts advise supplementation.
One of those experts is JoAnn Manson. She has led large-scale trials in the US on Vitamin D and Omega-3s. (Yes — she was also one of the lead investigators on the WHI, which for many of us carries baggage. But even so, her insights on supplementation remain relevant.) She recommends Vitamin D based on the evidence.
Omega-3s
If you don’t eat oily fish at least twice a week, most experts say supplementation is wise. Omega-3s are known to support brain function, heart health, and reduce inflammation — all highly relevant for menopausal women.
On the Zoe podcast, JoAnn Manson has shared results that make it hard to see why she doesn’t more strongly recommend Omega-3s. And researcher Simon Hill, on his Proof podcast, gives excellent evidence-based breakdowns.
Magnesium
Magnesium deserves its own moment. It’s critical at this stage of life, yet most of us don’t absorb enough from diet alone. It supports muscle and nerve function, bone health, mood, and sleep. I think it helps with my sleep, at least.
Vitamin C
I include this less as a core supplement and more because it was part of JoAnn Manson’s large-scale trials.
Pop a Vitamin C tablet to prevent a cold? That idea has lost favor with many experts. Some still say it might help shorten a cold, others say it doesn’t do much at all. In high doses, it can even be harmful. And yes — extreme use like infusions? That’s another level, and not one to approach lightly.
The Menopause Market
And then there’s the elephant in the room: the supplement industry itself. Menowashing is real. Slap “menopause” on a bottle, and suddenly the price doubles — with promises of relief or a “healthy lifestyle in a bottle.”
What makes me go OMG is when respected women in the menopause space start pushing their own branded supplements. I admire many of them, but when advice overlaps with sales, it becomes harder for women to know what’s evidence-based and what’s marketing.
My Own Line-Up
I don’t see myself as a supplement queen — but I take quite a few:
- Vitamin D with K — the K supports absorption.
- B vitamins — I eat very little meat, so I take them every other day.
- Omega-3s — because I don’t eat enough oily fish.
- Iron — every other day, again because of my low meat intake (and research shows alternate-day dosing can improve absorption and reduce side effects).
- Collagen — I’m unsure how much it helps, but many trusted experts I follow speak well of it.
- Creatine — just started. Early research suggests it may be especially beneficial for menopausal women: supporting muscle mass, strength, and possibly brain health. I’ll report back in a few months.
- Magnesium — essential now, and helpful for sleep.
I can’t quite believe I take that many — but I do believe they’re essentials at this stage of life.
My mother would not approve. She always said you can get everything you need from your diet. Maybe that was truer in her day, when food was less processed, soil richer, and lifestyles simpler. But today? Between modern farming, processed food, and the sheer pace of life — I don’t think diet alone covers us anymore.
And What About Menopause-Specific Supplements?
What about things like ashwagandha, black cohosh, or “menopause blends”? Honestly, I haven’t delved deeply into them. Some experts dismiss them entirely. Others say they work. And many women swear by them.
Sometimes I think it’s the placebo effect — but let’s not dismiss that either. Placebo works around 20% of the time, and if it helps, that’s real relief. Still, I focus more on the supplements with stronger evidence.
My Take
If I had to distill this down: though your diet matters, I think magnesium, Vitamin D (with K), and Omega-3s are the three most menopausal women should seriously consider — unless your fish intake is already very high.
Supplements don’t replace food, sleep, movement, or HRT if that’s part of your plan. They’re tools. Sometimes helpful, sometimes not.
The best approach? Curiosity without dogma. Test, notice how your body responds, and be willing to adapt.
The Bottom Line
Supplements aren’t magic. But they can be meaningful. For menopausal women, magnesium, Vitamin D (with K), and Omega-3s are the most consistently supported by evidence. The rest? Approach with curiosity, not fear — and don’t let marketing drown out common sense.
Resources & Further Reading
📄 Articles & Studies
- The Guardian: Tim Spector criticised for remarks on year-round sunscreen use
- NIH Office of Dietary Supplements — Vitamin D Fact Sheet
- NIH Office of Dietary Supplements — Omega-3 Fact Sheet
- National Osteoporosis Foundation — Calcium and bone health
🎧 Podcasts & Episodes
- Zoe Podcast — 24 Nov 2022, 5 June 2024, 10 Oct 2024 (Vitamin D and Omega-3s)
- The Proof with Simon Hill — Omega-3s and supplementation deep dives
- The Drive Podcast (Peter Attia) — 17 Mar 2025 (Creatine and midlife health)
- Dr Louise Newson Podcast — Menopause & supplements
OMG: The Women's Health Brief 
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