Should I Take Supplements During Perimenopause and Menopause?
We’re so often asked about supplements during perimenopause and menopause - not just in clinic, but also by colleagues, friends and family too.
They’re everywhere. Recommended by friends, discussed on social media, and often marketed as quick solutions for fatigue, poor sleep, low mood or changes in body composition.
So it’s completely understandable to wonder: do I need supplements during perimenopause or menopause?
Why supplements aren’t the starting point
When symptoms are difficult, it’s tempting to look for something to “fix” them.
But in our experience, the biggest improvements in how women feel don’t usually come from a supplement. They come from getting the basics right.
These foundations support both symptom control and long-term health.
The foundations that matter most
Sleep
Enough sleep to feel restored. Hormonal changes can disrupt sleep, but supporting good sleep habits is key. Have a look at our sleep guide.
Nutrition
Adequate protein and fibre become increasingly important in midlife, supporting muscle health, metabolism and gut health.
Movement
Regular movement, including strength training, helps protect muscle mass, bone density and overall wellbeing.
Hydration
Often overlooked, but hydration has a real impact on energy, concentration and how you feel day to day.
Stress management
Chronic stress can worsen many menopause symptoms, from sleep to mood to energy levels.
Improving these areas will almost always have a greater impact than any single supplement.
When supplements can be helpful in menopause
That said, supplements do have a place.
For some women, targeted supplementation can be helpful, particularly when guided by:
Diet and nutritional intake
Symptoms
Blood test results where appropriate
Individual health needs
Supplements work best alongside the foundations, not instead of them.
Common supplements in perimenopause and menopause
We’re often asked about:
Vitamin D – important for bone health and immune function
Magnesium – may support sleep and muscle function
Creatine – increasingly discussed for muscle strength and energy
Collagen – often used for skin, joint and hair support
There are many more, and it can quickly become overwhelming.
Not all supplements are necessary, and more is not always better.
How to use supplements safely
This is where a personalised approach really matters.
Taking multiple supplements without clear guidance can be:
Unnecessary
Expensive
Occasionally unsafe
In clinic, we take time to look at the whole picture.
If needed, we may recommend specific blood tests to help guide decisions around supplementation and overall health. Have a look at the blood tests we offer our patients.
Feeling overwhelmed by supplements? You’re not alone
Perimenopause and menopause can affect:
Energy levels
Sleep
Mood
Muscle strength
Cognitive clarity
It’s no surprise that supplements are appealing.
Please have a look at our full guide to Perimenopause.
But if you find yourself taking several supplements and still not feeling like yourself, it’s often a sign that a broader review is needed.
Want to learn more about supplements in menopause?
We’ve created a detailed guide on our website:
Understanding Supplement Use during the Perimenopause and Menopause
It covers the supplements we’re most commonly asked about, alongside practical advice on how to use them safely.
How we can help at Lemala Health
At Lemala Health, we take a whole-person, personalised approach.
We look beyond quick fixes, taking time to understand your symptoms, your lifestyle and your wider health.
If appropriate, this may include:
Reviewing current supplements
Optimising HRT or hormonal support
Considering targeted blood testing
Supporting the foundations that make the biggest difference
If you’re unsure where to start, or feel stuck despite trying multiple approaches, we’re here to help.
Want to explore booking an appointment with Lemala Health, look here.
Drs Emma & Mari.
Lemala Health
The information shared in this blog is for general educational purposes only and is not intended as individual medical advice. If you have concerns about your symptoms or treatment, please seek advice from your own GP or a qualified healthcare professional.
Written by Dr Emma Ginns, British Menopause Society Registered Specialist, GP and Accredited Lifestyle Medicine Physician. Co-founder, Lemala Health. February 2026