My Midlife Supplement Stack: What’s Helping Me Thrive in Menopause

***Always consult with your healthcare provider before starting any new diet, supplement, or fitness program to ensure it’s safe and appropriate for your individual health needs.***

Menopause is a major transition—and while no pill is a magic fix, certain supplements can make a real difference in how you feel and function. From easing joint aches to improving sleep and mood, here’s a breakdown of the top supplements I use and why they may help you too.

As estrogen declines, we naturally lose muscle mass and bone density. A high-quality protein powder helps meet increased protein needs in menopause, supporting muscle repair, metabolism, and satiety. It's especially helpful for women who struggle to get enough protein through food alone.

If you're dairy-free like me, there are plenty of plant-based protein powders that meet your needs. While some brands have limited flavor options, I’ve been able to find a few that taste great and work really well for my body.

Often overlooked, creatine isn’t just for athletes or body builders. It can help improve strength, muscle mass, and even cognitive function—important for energy, mood, and memory during menopause. Bonus: it may support bone health too.

The recommended dose is 5mg per day with consistency being the key. It can take 3-4 weeks to start to seeing noticeable benefits. 

Collagen production drops with age, which can lead to joint stiffness, skin changes, and weaker connective tissues. Supplementing with collagen supports skin elasticity, joint comfort, and may even help strengthen hair and nails. Look for hydrolyzed collagen peptides for best absorption.

The ideal dose of collagen depends on your goals—lower doses can support skin health, 5–10 grams may benefit bones and joints, and around 15 grams may help build muscle mass and strength.

Magnesium is essential for over 300 biochemical processes and is a key player in stress regulation, sleep quality, and mood stability. It may help ease anxiety, irritability, and restless sleep common during menopause. 

There are different forms of magnesium, with different benefits, so please talk with your healthcare provider to identify the best one for you.

Vital for bone health and immune support, Vitamin D also plays a role in mood and hormone regulation. Deficiency is common—especially in women over 40—and may contribute to fatigue, low mood, and increased fracture risk. Regular testing and proper supplementation are important.

Vitamin D2 is a synthetic form typically derived from plants, while Vitamin D3 is the natural form your body makes from sunlight and is more effective at raising and maintaining vitamin D levels. For menopause support, D3 is generally the preferred choice due to its superior bioavailability, but if you are vegan or avoiding animal products, then Vitamin D2 might be the choice for you.

I personally use liquid Vitamin D, but talk with your provider on what is best for you.

Omega-3s (from fish oil or algae) reduce inflammation, support brain and heart health, and may help ease mood swings and joint pain. 

They’re also beneficial for skin hydration and could support hormone balance during menopause.

Gut health is closely linked to hormone metabolism, immunity, and mood. A quality probiotic can help manage bloating, support digestion, and even aid in estrogen regulation. Look for strains like Lactobacillus and Bifidobacterium that are well-studied for women’s health.

If you are lactose intolerant or have a dairy allergy, it is important to check the labels of probiotic products since there are some that contain live microorganisms from dairy. Some manufacturers may use dairy in the production process, even if the final product does not contain any visible dairy.

Most of my go-to supplements are from Momentous, a brand I truly trust—they’re third-party tested, high quality, and everything I’ve tried from them has worked exceptionally well for me. I'm in the process of switching more of my supplements to this brand, and will share feedback in the future.

Supplements can play a powerful role in supporting your body through the changes of menopause—helping with energy, mood, bone health, muscle maintenance, and more. While targeted nutrients like Vitamin D, Omega-3s, magnesium, collagen, and protein can make a noticeable difference, every woman’s needs are unique. It’s always best to talk with your healthcare provider before starting any new supplement to ensure it’s safe, effective, and tailored to your specific health goals.

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