Evidence based menopause supplements

Without the Bullsh*t.

The reality is that most supplements marketed to peri-menopausal women have very little evidence behind them.

The strongest recommendations are usually the same as at any stage of life:

Creatine Monohydrate

3-5g daily

Supports muscle mass & strength

May help cognitive function and fatigue (weaker evidence for this)

Protein Powder (If needed)

Not a magic supplement, just a convenient way to hit protein targets

Aim for roughly 1.6-2.2g/kg body weight per day

Helps preserve muscle mass, satiety and body composition

Vitamin D (If deficient or low exposure)

Many women in the UK are deficient, especially in winter

Important for bone health, immune function and muscle function

Omega-3 Fish Oil

May support cardiovascular health

May have small benefits for mood and inflammation

Most useful if oily fish intake is low
Hard to find a good source - many omega 3 supplements oxidise

Calcium (if dietary intake is inadequate)

Important for bone health

Better obtained from food where possible

Magnesium (Some evidence)

May help sleep quality in some individuals

May help muscle cramps

Evidence isn’t as strong as social media suggests, but it can be worthwhile if you notice a benefit

For Specific Symptoms:

Hot flushes:

Some evidence for soy isoflavones
Effects tend to be modest compared to HRT

Vaginal dryness:

Local oestrogen is generally far more effective than supplements

Joint aches

Resistance training, adequate protein and HRT (where appropriate) generally outperform supplements

Supplements I’d be skeptical of as you’re likely wasting your money..

Menopause blends

Anything that mentions Adrenals or Cortisol

‘Hormone balancing’ supplements

Fat burners

Detox products

Collagen products marketed specifically for menopause

In fact, any product marketed specifically for menopause.

What I’d focus on:

Resistance training

protein intake

Sleep

HRT (if appropriate)

Creatine

Vitamin D (if needed)

Omega-3 (if needed)

And save (or invest;)) the money you save on supplements you don’t need.

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