Supplements, sorted
The supplement aisle is overwhelming and half of it is hype. Here are the ones women actually talk about in perimenopause and menopause, in plain English, so you can have a smarter conversation with your provider.
Last medically reviewed: June 2026
Protein (powder or food)
What people explore it for: The big one. Muscle gets harder to keep as estrogen falls, and protein plus strength work is how you hold onto it. Many women aim higher than they used to.
Vitamin D (and K2)
What people explore it for: Explored for bone health and mood, and a lot of women run low. Worth testing your level rather than guessing.
Magnesium
What people explore it for: Talked about for sleep, muscle cramps, and calm. Different forms behave differently (glycinate for sleep, citrate for digestion).
Omega-3 (fish oil)
What people explore it for: Explored for heart, brain, joints, and mood, all areas that shift in this season.
Creatine
What people explore it for: No longer just for gym bros. Studied for strength, and increasingly for brain and energy in women. Pairs with strength training.
Calcium
What people explore it for: For bone health, ideally from food first. Worth discussing dose with a provider, since more is not always better.
B vitamins
What people explore it for: Talked about for energy and mood. Often part of a broader look at how you are actually eating.
Fiber
What people explore it for: The unsung hero. Explored for digestion, blood sugar, and heart health, and most of us do not get enough.
Want it tailored to you?
Members get a personalized guide that looks at your age, symptoms, and goals. It is coming to the community soon.