Food comes first. A varied plant and fibre rich diet, protein at each meal, calcium-rich foods and oily fish remain the foundation. However, many women may still benefit from targeted supplements. Below is an evidence-informed overview. Always check with your clinician, especially if you take prescription medicines or HRT.

Vitamin D3 with Vitamin K

The UK RNI for vitamin D is 10 micrograms (400 IU) per day for most adults. Everyone should consider a daily supplement in autumn and winter, and some people should take it all year [7][8][11]. Vitamin K supports normal blood clotting and bone health. If you take warfarin or similar anticoagulants, seek medical advice before changing vitamin K intake.
Use: bone, muscle and immune support.
Check: do not exceed advised doses without testing. nhs.ukGOV.UK+1

Omega-3 (EPA and DHA)

Aim for two portions of fish per week, including one oily such as salmon, mackerel or sardines as this is the best way to hit your Omega-3 targets. Routine prescribing of omega-3 capsules is not usually necessary, but given its benefit in supporting heart and brain health and inflammation control [9][13][15] supplementing can be an easy alternative if oily fish isn’t your thing.
Use: heart, eye health and brain support, joints.
Check: fish oil can interact with anticoagulants at high doses. nhs.ukmkuh.nhs.ukHWE Clinical Guidance

Magnesium

Important for energy metabolism, muscle and nerve function and sleep quality. Most people can meet needs through food but with declining soil quality the bioavailability in food is variable and we use a lot of it! If supplementing, intakes up to 400 mg per day from supplements are unlikely to cause harm, but higher intakes can cause diarrhoea and other effects [14][16]. Magnesium bisglycinate shows most benefit for sleep and nervous system symptoms.
Use: sleep quality, muscle cramps, stress resilience.
Check: kidney disease or certain medicines require supervision. nhs.ukRemedy BNSSG ICB

Creatine

Creatine can support energy availability in cells with high energy needs so can help us build lean mass, strength and possibly support bone health when combined with resistance training in postmenopausal women. Evidence from controlled trials and long programmes suggests benefit, with best results when paired with structured training [17][18][19]. Some clinical trials have also noted its benefit for cognitive function and mood.
Use: muscle strength, functional capacity, potentially bone support, mood and cognition.
Check: choose creatine monohydrate, take with water, discuss if you have kidney disease. MDPI+1Europe PMC

Protein and a Quality Multivitamin

Adults require about 0.75 g protein per kilogram per day, and many older adults benefit from 1.0 to 1.2 g per kilogram per day, preferably spread over meals with 20 to 30 grams per meal [12][10]. Protein supplements as part of a healthy balanced diet can help to meet protein goals in a convenient way. A balanced multivitamin can be a helpful “backup” or insurance policy if achieving micronutrient targets is difficult through diet alone. B-vitamins particularly B12 can support energy and nerve health and are important in those with a plant-based diet.
Use: muscle maintenance, energy and recovery, immune health.
Check: tailor to your weight, activity and health status. British Nutrition FoundationBritish Dietetic Association

Collagen

Hydrolysed collagen may modestly improve skin hydration and elasticity in some studies. It is not a substitute for adequate dietary protein and resistance training, but it can be a useful adjunct for skin and joint comfort for some people [20].
Use: skin elasticity and hydration, joint comfort.
Check: look for products tested for purity. MDPI

Putting it all together

Start with a “food first” approach, then add targeted supplements that specifically match your goals and blood results. Don’t overdo it and make sure you are not “doubling up” on ingredients as this can lead to toxicity. Review regularly. Combine with movement, sleep and stress skills for best outcomes.

Specialist support in Hertfordshire

Evidence-based advice is available at The Menopause Medic in Berkhamsted and St Albans, with online appointments for Watford, Hemel Hempstead, Harpenden, Tring, Welwyn Garden City and beyond.

References

[7] NHS, Vitamin D advice for adults. nhs.uk
[8] SACN, Vitamin D and Health report and RNI. GOV.UKUK Government Assets
[9] NHS, Fish and shellfish, portions and oily fish guidance. nhs.uk
[10] BDA Nutrition Digest, protein requirements in older adults. British Dietetic Association
[11] PHE and NICE joint statement on winter vitamin D. GOV.UK
[12] British Nutrition Foundation, adult protein RNI 0.75 g per kg. British Nutrition Foundation
[13] NHS leaflet via MKUH, omega-3 food sources and benefits. mkuh.nhs.uk
[14] NHS, Magnesium supplement safety. nhs.uk
[15] HWE NHS leaflet, omega-3 not routinely prescribed as supplements for most. HWE Clinical Guidance
[16] BNSSG ICB guidance on oral magnesium supplementation. Remedy BNSSG ICB
[17] Systematic review, creatine plus resistance training and strength in older females. MDPI
[18] Two-year RCT of creatine with training in postmenopausal women, bone outcomes. Europe PMC
[19] Trial protocols in perimenopausal women, creatine plus high-intensity training. clinicaltrials.gov
[20] Systematic review and meta-analysis, oral collagen and skin outcomes. MDPI