{"id":213884,"date":"2025-10-10T08:54:26","date_gmt":"2025-10-10T08:54:26","guid":{"rendered":"https:\/\/www.newsbeep.com\/us\/213884\/"},"modified":"2025-10-10T08:54:26","modified_gmt":"2025-10-10T08:54:26","slug":"the-truth-about-vitamin-pills-should-midlife-women-start-taking-supplements-and-if-so-which-ones-nutrition","status":"publish","type":"post","link":"https:\/\/www.newsbeep.com\/us\/213884\/","title":{"rendered":"The truth about vitamin pills: should midlife women start taking supplements \u2013 and if so, which ones? | Nutrition"},"content":{"rendered":"

I used to proudly eschew health supplements. Doctors always told me that if you eat a healthy diet, you\u2019d only be flushing money down the loo. Studies showed that people who popped multivitamins didn\u2019t live any longer, with some even dying a little younger \u2013 a 4% higher mortality risk according to one just last year<\/a>. But now I\u2019m unequivocally post youth, my supplement intake has crept up to four a day: vitamin D (by NHS decree<\/a>), magnesium (for sleep, muscle relaxing, brain and stress; pretty sure it\u2019s helping), lion\u2019s mane mushroom (cognition; no idea if it\u2019s working), biotin (hair health; ditto) and I\u2019m considering crowbarring more in if I can afford them. Am I a total sucker, though? Do women really need to start taking supplements when they hit middle age?<\/p>\n

\u201cThere are plenty of reasons why we might need supplements as we age,\u201d says Claire Pettitt, a specialist women\u2019s health dietitian, who works in the UK and Singapore. \u201cIt\u2019s not drastic, as if all of a sudden we need a drip,\u201d she says. \u201cBut as we age, our body doesn\u2019t work as well, and there are some nutrients, such as vitamin B12 and calcium, that we start to absorb much less efficiently as we get older.\u201d<\/p>\n

Hormonal changes are another valid reason to take supplements, she says, because waning oestrogen \u201cimpacts so many parts of the body, whether that\u2019s our bone health, our metabolism, cardiovascular disease risk or muscle mass, and there are various nutrients that will help reduce all of those disease risks.\u201d That said: \u201cThere\u2019s no blanket. You\u2019re entering perimenopause; you\u2019re going to be deficient in all these things.\u201d<\/p>\n

I would say to menopausal women: go for dairy, or maybe a fermented dairy like kefir, or a fortified milk alternative<\/p>\n

Before considering any supplements, it\u2019s best to take a cold, hard look at eating habits. \u201cWe might have poor dietary patterns, especially in middle age, where we\u2019re that sandwich generation<\/a> and our time is not our own and we don\u2019t always put ourselves first,\u201d says Pettitt. Social ideals around body size and diet often encourage drastic measures, such as ditching meals for a buzzy green smoothie, or cutting out dairy. \u201cSometimes fad diets end up meaning you don\u2019t have a balanced diet.\u201d<\/p>\n

Another basic consideration to master, says Nichola Ludlam-Raine, a specialist dietitian and author of How Not to Eat Ultra-Processed<\/a>, is consuming an adequate amount of protein: \u201cAbout 1.6g per kilogram of ideal body weight a day, spaced throughout the day.\u201d (Ideal body weight meaning what a person would weigh with a BMI between 18 and 25.) If you\u2019re really active, up to 2g per kg is good, she says, \u201calongside resistance training, two to three times a week, for bone health and muscle mass preservation\u201d.<\/p>\n

Getting enough fibre is fundamental too, she says, \u201cbecause if you look after your gut, it will support almost every single bodily function, from immunity to mood\u201d. It will also help your friendly gut microbes digest and produce more nutrients \u2013 an in-house supplement factory, if you will.<\/p>\n

\u2018The most common thing a woman would need to supplement is vitamin D, which is crucial to bone health,\u2019 says Claire Pettitt. Photograph: Posed by model; Olga Pankova\/Getty ImagesHow to spot deficiencies<\/p>\n

Our bodies will usually tell us if they\u2019re not getting what they need. \u201cI think we lose the skill of paying attention to our body. We\u2019re too busy,\u201d says Pettitt. \u201cIt\u2019s noticing when things change, like if you\u2019ve got fatigue, muscle weakness or hair loss, which could all reflect any number of micronutrient deficiencies.\u201d<\/p>\n

Looking at your lifestyle, medications and dietary patterns can also provide clues. \u201cIf you\u2019re vegan, you might need a supplement with B12,\u201d says Ludlam-Raine. \u201cOr if you\u2019re on a proton pump inhibitor [to reduce stomach acid] or metformin [for type 2 diabetes], they can reduce absorption.\u201d It\u2019s easy to inadvertently lower calcium intake by switching to organic plant-based milks. \u201cThese are not fortified with calcium and iodine,\u201d says Ludlam-Raine. \u201cCalcium is essential for bone health. Iodine is essential for thyroid function. So I would say to menopausal women: go for dairy, or maybe a fermented dairy like kefir, or go for a fortified milk alternative.\u201d<\/p>\n

Women can bleed more heavily during perimenopause, which could cause iron deficiency. Another question Pettitt would ask is whether you have digestive health issues, \u201clike coeliac disease or anything that impacts absorption of nutrients\u201d.<\/p>\n

Serious deficiencies can usually be verified with a blood test. \u201cSee a dietitian, a doctor, get some blood tests done to look for black-and-white evidence,\u201d says Pettitt.<\/p>\n

Which supplements work?<\/p>\n

\u201cThe most common supplement a woman would need is vitamin D, which is crucial to bone health, immunity, muscles and even your hormones,\u201d says Pettitt. General advice is to take it during autumn and winter, but if you have darker skin, wear high SPF or are covered up when you go out, consider taking it all year, says Ludlam-Raine. \u201cA lot of my patients, especially if the BMI is above 30, are deficient. Look to take a minimum of 10mcg (400IU) of vitamin D (vitamin D3 is more effective than D2) \u2013 a supermarket own-brand will do!\u201d<\/p>\n

Pettitt has had a flurry of questions about magnesium from clients lately. \u201cIt has been used a lot in the past for muscle relaxation, if you get cramps. Muscle health is important in our nerve stimulation, so it\u2019s part of our nervous system. It\u2019s important for that, brain health, and helps with sleep and stress.\u201d<\/p>\n

The problem I often see is people start all these supplements at the same time<\/p>\n

Ludlam-Raine bought some for herself \u2013 a mix of three types commonly sold together. Sounds like a no-brainer, although Pettitt says you might not need it if you eat a wholegrain diet along with nuts, avocado and black beans. \u201cI often say: what\u2019s your baseline?\u201d says Pettitt. \u201cWhere are we at with our lifestyle? And can you make these changes and see if they make any difference? If you want to try it, try it, but are you going to monitor your symptoms?\u201d<\/p>\n

If you don\u2019t eat oily fish at least once a week, your omega-3 might need supplementing Photograph: Vicuschka\/Getty Images<\/p>\n

\u201cThe problem I often see is people start all these supplements at the same time,\u201d says Pettitt. She recommends starting each one in isolation for four to six weeks, ideally three months, \u201cdepending on what you\u2019re trying to change. You can\u2019t necessarily expect a change in your mental health overnight with a supplement.\u201d<\/p>\n

If you don\u2019t eat oily fish at least once a week, your omega-3 might need supplementing. \u201cOmega-3 is a powerful anti-inflammatory,\u201d says Pettitt. \u201cIt\u2019s going to help minimise your risk of cardiovascular disease. It\u2019s also important for brain health, joint health, and all of these are changing as we age and go through menopause.\u201d She says it doesn\u2019t matter what kind of supplement you take, \u201cbecause obviously there are all these different ones, saying all the other ones are rubbish. You want to get enough EPA and DHA [two of the three types of fatty acid that are known as omega-3s], but choose a brand that\u2019s third-party tested.\u201d This means the product\u2019s ingredients have been independently verified.<\/p>\n

Some supplements that are labelled \u2018food grown\u2019 are actually highly processed, or may not be more easily absorbed<\/p>\n

Other claims you\u2019ll see on expensive supplements include \u201cfood grown\u201d and \u201cmicronised\u201d, both promising superior absorption, but Pettitt cautions that these terms are ambiguous, with no standardised definition, and can be misleading. \u201c\u2018Food grown\u2019 refers to supplements that claim to be derived from whole foods or fermented ingredients, as opposed to synthetic or isolated nutrients, and therefore might be better absorbed or more bioavailable to the body because they contain other naturally occurring cofactors, like enzymes, phytonutrients, or other beneficial compounds,\u201d she says. \u201cHowever, this is not always true, and some supplements that are labelled \u2018food grown\u2019 are actually highly processed, or may not be more easily absorbed.\u201d Similarly, micronised is often more of a marketing term \u201cthan a scientifically validated claim. The goal is to make nutrients more bioavailable, but whether this process improves absorption or effectiveness is often unclear or lacks robust evidence.\u201d<\/p>\n

Ludlam-Raine agrees: \u201cFor most people, the key is taking the right nutrient in the right dose for their needs. My advice is always to focus first on getting nutrients from food where possible, and use supplements when needed as a top-up or safety net. Paying more for \u2018micronised\u2019 or \u2018food-grown\u2019 versions isn\u2019t usually necessary.\u201d<\/p>\n

Fibre powders and probiotics (live microbes) have become popular, as health advice increasingly focuses on the gut, but Pettitt believes we should prioritise packing these into our diets. \u201cFoods that have fibre bring so much more. If you eat lots of fruits and vegetables, you\u2019re getting all the micronutrients, antioxidants, anti-inflammatories, the phytochemicals (plant chemicals) that bring benefit to our bodies. Most people should be eating more fruits and vegetables.\u201d<\/p>\n

Ludlam-Raine does try to take a probiotic when she remembers, but this is in addition to eating naturally probiotic fermented foods. She believes that \u201cin the future, the UK will have recommended servings a day, like \u2018five-a-day\u2019 for ferments\u201d. Kimchi, sauerkraut, miso, natural yoghurts all count. \u201cI think kefir is almost the most acceptable and versatile. You can have it for breakfast; as a snack.\u201d<\/p>\n

Collagen is, says Pettitt, \u201ca really trendy one. Most of its evidence is around joint and bone health, which is important in perimenopause, and as we age.\u201d It\u2019s increasingly touted as a brain-health boost too, but she says there\u2019s not as much evidence for that yet. \u201cYou could probably try it and see if it makes any difference.\u201d Ludlam-Raine is turning 40 next birthday and has started taking it for her skin health. It certainly won\u2019t do her any harm. \u201cIt is such a safe supplement and a bit of a protein boost.\u201d<\/p>\n

Ludlam-Raine often works with people who have had bariatric surgery for obesity, of which hair thinning can be a side-effect \u2013 but hair loss can also be caused by dropping oestrogen levels in perimenopause. \u201cBiotin is a really popular supplement for this,\u201d she says. She only recommends it in cases where a biotin deficiency has been identified through a blood test, \u201cwhich is what the evidence supports for hair health, but I would suggest people focus on a food-first approach: eggs, salmon, nuts, seeds, sweet potatoes, legumes, mushrooms and avocados, etc\u201d. But as it\u2019s water soluble and we don\u2019t store it in the body, she is not against people trying the supplement, \u201cjust in case it may help\u201d, as long as they remember to stop taking it three days before blood tests, as it can skew some results.<\/p>\n

As for my lion\u2019s mane mushroom capsules, Ludlam-Raine says that, while the fungus has been shown to improve cognition and nerve regeneration in some animal trials: \u201cWe don\u2019t have large-scale human studies.\u201d But as long as you\u2019re getting a good diet, a supplement won\u2019t cause any harm. \u201cIf it makes you feel good, then do it. But don\u2019t do them as a first line. You can\u2019t compare mushrooms to HRT, if that\u2019s been recommended, which we know can help with brain fog.\u201d<\/p>\n

\u201cCreatine is having a moment outside of the gym,\u201d says Ludlam-Raine, where it\u2019s known for providing a fuel boost for hard-working muscles. It\u2019s one of the most-studied supplements \u2013 and benefits to brain health and cognitive processing are a growing field of interest. Unless you have a kidney condition (in which case, talk to your doctor first), she says: \u201cTaking three to five grams a day is safe, so I almost think, why not give it a go for four weeks and see how it goes?\u201d It\u2019s still worth trying even if you\u2019re not technically deficient, she believes, \u201cbecause we do use up creatine stores, especially if you\u2019re working out. The research is now quite substantial that shows when you supplement, even if you\u2019ve got a healthy, balanced diet, you may reap these other benefits.\u201d<\/p>\n

All manner of vitamins and micronutrients now come in highly palatable gummy form, which on the one hand might mean you\u2019re more likely to take them regularly. But, says Ludlam-Raine, \u201cthe sugars in chewables can add up. Check the ingredients and how many you are taking, because it might be like eating half a packet of fruit pastilles.\u201d<\/p>\n

Warnings and cautions<\/p>\n

It\u2019s easy to think \u201cthe more the merrier\u201d with all these wonder-nutrients, but despite the unregulated mega-doses being sold, you can have too much of various supplements, including iron, vitamin A, vitamin D and magnesium. Make sure you don\u2019t take more than you need.<\/p>\n

\u201cPharmacists are such an underutilised resource,\u201d says Ludlam-Raine. \u201cIf you have pre-existing medical conditions or you\u2019re taking other prescribed medications or supplements, always double-check with a pharmacist, because there might be some sort of interaction.\u201d<\/p>\n

Pettitt cautions against thinking of a supplement as an easy short cut. \u201cIt\u2019s often seen as something that we can take control of now, whereas changing your lifestyle, changing your job because it\u2019s too stressful, getting a divorce because you\u2019re not happy in your marriage, those are really big things that take time to change. And actually, it\u2019s much easier to say: right, I\u2019m going to buy this supplement, and it\u2019s going to help me sleep and I\u2019m going to be less stressed.\u201d<\/p>\n

Ludlam-Raine thinks people who are feeling chronically under par are vulnerable to \u201cmarketing over evidence. I think it\u2019s a case of remembering the pillars of health: your diet, your physical activity, your stress, sleep and also social connection, and just remembering that you need to get the basics right before even considering a supplement.\u201d<\/p>\n","protected":false},"excerpt":{"rendered":"I used to proudly eschew health supplements. Doctors always told me that if you eat a healthy diet,…\n","protected":false},"author":2,"featured_media":213885,"comment_status":"","ping_status":"","sticky":false,"template":"","format":"standard","meta":{"footnotes":""},"categories":[61],"tags":[97,269],"class_list":{"0":"post-213884","1":"post","2":"type-post","3":"status-publish","4":"format-standard","5":"has-post-thumbnail","7":"category-nutrition","8":"tag-health","9":"tag-nutrition"},"_links":{"self":[{"href":"https:\/\/www.newsbeep.com\/us\/wp-json\/wp\/v2\/posts\/213884","targetHints":{"allow":["GET"]}}],"collection":[{"href":"https:\/\/www.newsbeep.com\/us\/wp-json\/wp\/v2\/posts"}],"about":[{"href":"https:\/\/www.newsbeep.com\/us\/wp-json\/wp\/v2\/types\/post"}],"author":[{"embeddable":true,"href":"https:\/\/www.newsbeep.com\/us\/wp-json\/wp\/v2\/users\/2"}],"replies":[{"embeddable":true,"href":"https:\/\/www.newsbeep.com\/us\/wp-json\/wp\/v2\/comments?post=213884"}],"version-history":[{"count":0,"href":"https:\/\/www.newsbeep.com\/us\/wp-json\/wp\/v2\/posts\/213884\/revisions"}],"wp:featuredmedia":[{"embeddable":true,"href":"https:\/\/www.newsbeep.com\/us\/wp-json\/wp\/v2\/media\/213885"}],"wp:attachment":[{"href":"https:\/\/www.newsbeep.com\/us\/wp-json\/wp\/v2\/media?parent=213884"}],"wp:term":[{"taxonomy":"category","embeddable":true,"href":"https:\/\/www.newsbeep.com\/us\/wp-json\/wp\/v2\/categories?post=213884"},{"taxonomy":"post_tag","embeddable":true,"href":"https:\/\/www.newsbeep.com\/us\/wp-json\/wp\/v2\/tags?post=213884"}],"curies":[{"name":"wp","href":"https:\/\/api.w.org\/{rel}","templated":true}]}}