As women enter their 40s, hormonal changes during perimenopause and menopause can affect everything from sleep and mood to muscle strength and heart health.
According to Malaga cardiologist Dr Aurelio Rojas, while no supplement can replace a healthy lifestyle, there are three that have the strongest scientific evidence for helping women navigate this stage of life.
In a recent social media post, Dr Rojas said the body’s nutritional needs begin to change after 40, and that targeted supplementation may help where diet alone falls short.
1. Magnesium
Dr Rojas ranks magnesium among the most useful supplements during perimenopause.
He says it may help improve sleep quality, stress management and nervous system function.
Many women report worsening sleep and increased anxiety as hormone levels fluctuate, making adequate magnesium intake particularly important.
2. Omega-3
The cardiologist recommends omega-3 fatty acids for their well-established benefits for both the heart and brain.
Research has shown omega-3s may support cardiovascular health, brain function and overall wellbeing during ageing.
Heart disease risk rises after menopause as oestrogen levels decline, making heart health an increasing priority.
3. Creatine
Perhaps the most surprising recommendation is creatine, which Dr Rojas describes as the most underrated supplement for women in midlife.
While often associated with athletes and bodybuilders, creatine has been shown to help preserve muscle mass, strength and physical performance.
Women naturally lose muscle as they age, particularly after menopause, and maintaining strength is increasingly recognised as essential for long-term health and independence.
Dr Rojas stresses that supplements should complement – not replace – a balanced diet, regular exercise and good sleep.
‘No supplement substitutes a good diet, movement and sleeping well,’ he said. ‘But when chosen correctly, they can make a difference during this stage.’
Health experts also recommend that women speak to their GP or healthcare professional before starting any new supplements, particularly if they have existing medical conditions or take prescription medication.
