Category: Nutrition

Walk into any pharmacy and you’ll find shelves of supplements promising to fix hot flashes, belly fat, sleep and mood during menopause. Some are genuinely useful. Many aren’t. Here’s an honest, evidence-based guide to what’s worth your money.

In short: supplements can fill real gaps, especially vitamin D, calcium (if your diet is low), protein and creatine for muscle. Most herbal “menopause blends” have weak evidence. No supplement replaces strength training, good food and, when needed, medical treatment such as HRT.

Before you buy anything

• Supplements aren’t regulated like medicines. Quality varies, so look for third-party testing (such as USP, NSF or Informed Sport).
• They can interact with medicines, including antidepressants, blood thinners and blood pressure tablets. Always check with your doctor or pharmacist.
• Food first. A supplement works best when it fills a real gap, not as a replacement for a balanced menopause diet.

Supplements with good evidence

1. Vitamin D

Vitamin D helps your body absorb calcium and supports bones and muscles. Many women don’t get enough, especially in winter or if they spend little time outdoors. Ask your doctor whether you should take a daily supplement or have your levels checked.

2. Calcium (if your diet is low)

Bone loss speeds up after menopause. Aim to get calcium from food first: dairy, fortified plant milks, calcium-set tofu, canned fish with bones and leafy greens. If you can’t get enough from your diet, a modest supplement may help. Very high doses aren’t recommended, so ask your doctor what’s right for you.

3. Protein powder

Not a magic supplement, but a very practical one. Most women over 40 need more protein than they eat, and a scoop in a smoothie or oats makes it easy. Find your target in our guide: how much protein do women over 40 need?

4. Creatine

One of the most researched supplements in the world. Taken at 3–5 g a day alongside strength training, it can help women over 40 build strength and muscle. Read more in creatine for women over 40.

Supplements that may help some women

5. Omega-3 (fish oil)

Omega-3 fats support heart health, which matters more after menopause. Studies don’t show that they reduce hot flashes. If you eat oily fish once or twice a week, you may not need a supplement.

6. Magnesium

Magnesium is popular for sleep and muscle cramps. The evidence is limited, but it’s generally safe at normal doses and some women find it helpful. Magnesium glycinate is often easier on the stomach.

7. Soy isoflavones

Plant compounds found in soy. Some studies suggest a small reduction in hot flashes for some women. Soy foods such as tofu, edamame and soy milk are an easy place to start.

Supplements with weak or mixed evidence

• Black cohosh: studies are mixed, and there are rare reports of liver problems.
• Evening primrose oil: no good evidence that it helps hot flashes.
• Red clover: results are inconsistent.
• Ashwagandha: a few small studies on stress and sleep, but more research is needed.
• “Menopause weight loss” blends: usually a mix of ingredients with little evidence, often at a high price.

What works better than any supplement

• Strength training twice a week. Start with our beginner’s guide or the 4-week weight training plan.
• Enough protein at every meal.
• Daily walking and good sleep.
• Talking to your doctor about HRT or other treatments if symptoms affect your life. HRT is the most effective treatment for hot flashes and night sweats.

Frequently asked questions

What is the best supplement for menopause?

There isn’t one best supplement. Vitamin D, enough protein and creatine (with strength training) have the strongest evidence for supporting bones and muscles. For hot flashes, medical treatments work far better than supplements.

Do menopause supplements help with weight gain?

Not on their own. Strength training, protein, fibre, walking and sleep make a much bigger difference. See what helps with perimenopause weight gain.

Is it safe to take several supplements together?

Often, but not always. Some combinations interact with each other or with medicines. Bring a list of everything you take to your doctor or pharmacist.

The bottom line

Keep it simple: food first, then targeted supplements that fill real gaps. Spend your energy on strength, protein, movement and sleep. For an easy start, download our free Fit After 40 Starter Kit.

This article is for general information only and isn’t medical advice. Speak to your doctor or pharmacist before starting any supplement.

If you’ve tried eating less and less as your body changes in your 40s and 50s, you’re not alone, and you’ve probably found it leaves you tired, hungry and frustrated. The best menopause diet isn’t about restriction. It’s about giving your changing body more of what it needs.

In short: build your meals around protein, fibre-rich plants, healthy fats and calcium-rich foods. Aim for around 25–35 g of protein per meal, fill half your plate with vegetables, and go easy on alcohol, sugary drinks and ultra-processed foods. A Mediterranean-style way of eating is a great model.

Why your diet needs to change during menopause

As oestrogen falls during perimenopause and menopause, several things shift at once: you lose muscle more easily, fat tends to move towards your middle, bones become more fragile and your risk of heart disease goes up. Eating well can’t stop these changes, but it can make a real difference to how you feel and how your body copes.

The 7 building blocks of a menopause diet

1. Protein at every meal

Protein helps protect your muscles, keeps you full and supports a healthy weight. Aim for around 25–35 g per meal from eggs, Greek yogurt, fish, chicken, tofu, beans and lentils. Find out how much protein you need.

2. Plenty of fibre

Vegetables, fruit, whole grains, beans and lentils feed your gut, help control blood sugar and keep you satisfied. Most women eat far less than the recommended 25–30 g a day.

3. Calcium and vitamin D for your bones

Bone loss speeds up after menopause. Include calcium-rich foods such as dairy, fortified plant milks, tofu made with calcium, canned fish with bones and leafy greens. Vitamin D, from sunlight and foods like oily fish and eggs, helps your body use calcium. Ask your doctor whether you need a vitamin D supplement.

4. Healthy fats

Olive oil, nuts, seeds, avocado and oily fish like salmon and sardines support your heart and help you feel full. Aim for oily fish once or twice a week.

5. Soy and other plant foods

Soy foods like tofu, edamame and soy milk contain plant compounds called isoflavones. Some studies suggest they may slightly reduce hot flashes for some women, and they’re a great source of protein.

6. Smart carbs

You don’t need to cut carbs. Choose slow-releasing ones like oats, whole grains, potatoes with skin, beans and fruit, and pair them with protein to keep your energy steady.

7. Hydration

Drink water regularly through the day. It supports energy and digestion, and can help on days with hot flashes.

Foods to limit

• Alcohol: it can worsen hot flashes and disturb sleep, and adds calories without filling you up.
• Sugary drinks and sweets: they can cause energy crashes and cravings.
• Ultra-processed foods: crisps, biscuits and ready meals are easy to overeat and low in nutrients.
• Very salty foods: important for heart health as your risk rises.
• Caffeine late in the day, if it affects your sleep or triggers hot flashes.

A simple menopause diet sample day

• Breakfast: Greek yogurt with berries, oats and seeds (about 25–30 g protein). More ideas in our 15 high-protein breakfasts.
• Lunch: a big salad bowl with salmon or chickpeas, quinoa, roasted vegetables, leafy greens, avocado and olive oil.
• Snack: an apple with a handful of almonds, or a small bowl of edamame.
• Dinner: chicken or tofu stir-fry with plenty of vegetables and brown rice.
• Evening (if hungry): a glass of milk or a small pot of cottage cheese.

Does a menopause diet help with weight?

It can. Eating enough protein and fibre helps you feel full on fewer calories, while protecting your muscles. Combine it with strength training, daily walks and good sleep for the best results. Read more about perimenopause weight gain and what helps.

Frequently asked questions

Is intermittent fasting good during menopause?

It works for some women but isn’t necessary. If skipping meals makes it hard to eat enough protein, or leaves you tired and craving sugar, regular balanced meals are a better choice.

Should I go low-carb in menopause?

You don’t need to. Focus on the quality of your carbs and pair them with protein and fibre.

What’s the best diet for menopause belly fat?

There’s no diet that targets belly fat specifically, but a protein-rich, high-fibre, Mediterranean-style diet with less alcohol and processed food, combined with strength training, can help reduce overall body fat, including around your middle.

The bottom line

The best menopause diet is one you can enjoy for life: plenty of protein, colourful plants, healthy fats and foods that support your bones and heart. Small, steady changes add up. Our free Fit After 40 Starter Kit includes a weekly meal planner and grocery checklist to help you get started.

This article is for general information only and isn’t medical or dietary advice. If you have a medical condition, speak to your doctor or a registered dietitian.

Creatine has gone from a gym supplement for young men to one of the most talked-about supplements for women, and for good reason. Research suggests it can be especially helpful as we get older and start losing muscle. Here’s what you need to know.

Quick answer: creatine monohydrate is one of the most researched supplements in the world. Taken at 3–5 g a day alongside strength training, it can help women over 40 build strength and muscle. It’s considered safe for most healthy adults, but check with your doctor first if you have kidney problems or a medical condition.

What is creatine?

Creatine is a natural compound made in your body and found in foods like meat and fish. It’s stored in your muscles, where it helps produce quick bursts of energy, the kind you use when you lift, climb stairs or get up from the floor. Women tend to have lower creatine stores than men, and many eat less of the foods that contain it.

Why creatine matters after 40

From our 40s onwards we gradually lose muscle and strength, and the hormonal changes of perimenopause can speed this up. Creatine supports the muscles you’re working to keep.

Potential benefits for women over 40

• More strength and muscle: studies in older adults show that creatine combined with strength training leads to greater gains in strength and lean muscle than training alone.
• Better workouts: it can help you do a few more reps or lift a little more, which adds up over weeks.
• Bone health: early research suggests creatine plus strength training may support bone health, but results are mixed and more studies are needed.
• Brain and mood: scientists are exploring creatine’s role in brain energy, memory and mood. The research is promising but still early.

Creatine works best as a partner to strength training, not a replacement. If you’re just getting started, read our beginner’s guide to strength training after 40.

How much creatine should you take?

• Dose: 3–5 g of creatine monohydrate a day is the amount most commonly used in research.
• Timing: any time of day works. What matters most is taking it consistently.
• Loading: you don’t need a “loading phase”. A daily dose will fill your muscles over three to four weeks.
• How: stir the powder into water, coffee, a smoothie or yogurt. It has almost no taste.

Is creatine safe for women?

For healthy adults, creatine monohydrate at normal doses has a strong safety record in many studies, including long-term ones. A few things to know:

• A small weight increase is normal: creatine draws water into your muscles, so you may gain around half a kilo to a kilo early on. It isn’t fat.
• It doesn’t cause bloating for most people at 3–5 g a day. Splitting your dose can help if you notice it.
• Check with your doctor first if you have kidney disease, diabetes or another medical condition, take regular medicines, or are pregnant or breastfeeding.

How to choose a good creatine

• Choose plain creatine monohydrate, the most studied form. More expensive forms haven’t been shown to work better.
• Look for third-party testing (such as Informed Sport or NSF Certified for Sport) so you know what’s in it.
• Be cautious with gummies: some products have been found to contain less creatine than the label says. Powder is usually the most reliable and best value.

Creatine, protein and strength: the winning trio

Creatine helps most when the basics are in place: two strength sessions a week and enough protein at each meal. See how much protein women over 40 need and our high-protein breakfast ideas.

Frequently asked questions

Will creatine make me bulky?

No. Building noticeable muscle takes consistent training and time. Creatine simply helps your muscles work and recover a little better.

Can I take creatine during menopause?

Yes, for most healthy women. It may be especially helpful during and after menopause, when muscle and bone loss speeds up. Check with your doctor if you have any health conditions.

Do I need to cycle creatine?

No. Research doesn’t show a need to take breaks. Consistent daily use is what keeps your muscle stores topped up.

The bottom line

Creatine is a simple, affordable and well-researched supplement that can help women over 40 get more from their strength training. Pair it with lifting, protein and good sleep for the best results. For a complete, week-by-week strength and nutrition plan, take a look at Strong Through Perimenopause.

This article is for general information only and isn’t medical advice. Speak to your doctor before starting any new supplement.

If there’s one meal most women over 40 could improve, it’s breakfast. Toast, cereal or a pastry usually gives you less than 10 g of protein, which isn’t enough to support your muscles or keep you full until lunch.

Why it matters: from your 40s, your muscles need a bigger dose of protein at each meal to get the same benefit. Aiming for around 25–35 g at breakfast helps protect muscle, keeps you fuller for longer and can reduce mid-morning snacking.

All the protein amounts below are approximate and depend on the brands and portions you use. Check the labels on your own foods.

5-minute breakfasts

1. Greek yogurt power bowl (about 25–30 g)

250 g of plain Greek yogurt, a handful of berries, 2 tablespoons of hemp seeds and a few chopped nuts.

2. Cottage cheese and fruit (about 25 g)

200 g of cottage cheese with sliced peaches or pineapple, cinnamon and a sprinkle of seeds.

3. Protein smoothie (about 30 g)

250 ml of milk or soy milk, a scoop of protein powder, a banana, a handful of spinach and a spoon of peanut butter.

4. Skyr with granola (about 25 g)

200 g of skyr or high-protein yogurt topped with a small handful of granola and berries.

5. Protein overnight oats (about 25–30 g)

40 g of oats, 150 ml of milk, 100 g of Greek yogurt and half a scoop of protein powder, left in the fridge overnight.

Savoury breakfasts

6. Eggs and smoked salmon on toast (about 30 g)

Three scrambled eggs with 50 g of smoked salmon on a slice of wholegrain toast.

7. Veggie omelette with feta (about 25 g)

Three eggs with spinach, tomatoes, peppers and 30 g of feta.

8. Egg muffins (about 25 g for three)

Bake beaten eggs with chopped vegetables and a little cheese in a muffin tin. Make a batch on Sunday for the week.

9. Avocado toast with eggs and cottage cheese (about 25 g)

Wholegrain toast with avocado, two eggs and 100 g of cottage cheese on the side.

10. Breakfast wrap (about 30 g)

A wholegrain wrap filled with two scrambled eggs, 50 g of chicken or turkey, salsa and spinach.

Plant-based breakfasts

11. Tofu scramble (about 25 g)

200 g of firm tofu scrambled with turmeric, spinach and mushrooms, with a slice of toast.

12. Soy yogurt bowl with seeds (about 20–25 g)

Soy or pea-protein yogurt with hemp seeds, pumpkin seeds and berries. Add a scoop of plant protein to reach 25 g.

13. Beans on toast, upgraded (about 20–25 g)

Baked beans or black beans on wholegrain toast with a side of edamame or a sprinkle of nutritional yeast.

14. Tempeh breakfast bowl (about 25 g)

100 g of pan-fried tempeh with sweet potato, greens and a drizzle of tahini.

15. Peanut butter protein toast (about 20–25 g)

Wholegrain toast with peanut butter and banana, plus a glass of soy milk.

Tips to make high-protein breakfasts easy

• Start with one protein anchor: eggs, Greek yogurt, cottage cheese, tofu or protein powder.
• Prep ahead: overnight oats and egg muffins save time on busy mornings.
• Add a little extra: seeds, nuts, milk instead of water, or a spoon of yogurt on the side.
• Keep fibre in: add fruit, oats, vegetables or wholegrain bread to stay full for longer.

How much protein do you need in total?

A good starting point for active women over 40 is around 1.2–1.6 g of protein per kg of body weight each day, spread over three or four meals. Read our full guide: How much protein do women over 40 need?

Frequently asked questions

Is 30 g of protein for breakfast too much?

No. For most healthy women over 40, 25–35 g at breakfast is a sensible amount. If you have kidney disease, talk to your doctor first.

What’s the easiest high-protein breakfast?

A bowl of Greek yogurt or skyr with berries and seeds takes two minutes and gives you around 25 g.

Are protein powders safe?

Most are fine for healthy adults. Choose one with a short ingredient list and, if possible, third-party testing.

The bottom line

Upgrading your breakfast is one of the simplest changes you can make after 40. Pick two or three favourites from this list and rotate them. For weekly meal planning pages and a grocery checklist, download our free Fit After 40 Starter Kit.

Probably more than you’re eating now, and spread differently across your day. If you’ve noticed that you feel weaker, recover more slowly or seem to lose shape even though you eat well, protein is one of the first things worth looking at.

Key takeaways: a good everyday starting point for active women over 40 is around 1.2–1.6 g of protein per kg of body weight. Aim for roughly 25–35 g at each main meal, and give breakfast extra attention, because that’s where most women fall short.

Why protein matters more after 40

From our late 30s onwards we gradually lose muscle unless we do something to keep it. In perimenopause, falling oestrogen seems to make muscle a little less responsive to both exercise and protein. Researchers call this anabolic resistance: the same small portions that worked at 30 may simply not be enough any more.

Muscle isn’t only about looking toned. It keeps you strong for everyday life, supports your balance and bones, and helps you manage your weight. Protecting it is one of the kindest things you can do for your future self.

Work out your daily number

Multiply your weight in kilograms by 1.2 and by 1.6. That gives you a sensible daily range. For example:

• A woman who weighs 60 kg would aim for roughly 72–96 g a day
• A woman who weighs 70 kg would aim for roughly 84–112 g a day
• A woman who weighs 80 kg would aim for roughly 96–128 g a day

If you strength train, aim for the upper half of your range. You don’t need to be precise to the gram. Getting roughly into the range most days is what makes the difference.

Spread it across the day

How you spread protein matters almost as much as the total. Muscle responds best to a decent dose at each meal, rather than a small breakfast, a light lunch and a big dinner. Aiming for about 25–35 g, three or four times a day, is a simple pattern that works for most women.

Easy ways to get 25–35 g at a meal

• 200 g of Greek yoghurt with nuts and berries (about 20–25 g)
• Three eggs with a slice of wholegrain toast and smoked salmon (about 25–30 g)
• A chicken breast with vegetables and rice (about 30–35 g)
• A large bowl of lentil soup with a portion of tofu or cheese (about 20–25 g)
• A protein smoothie with milk, a scoop of protein powder and a banana (about 30 g)

Breakfast: the easiest win

Toast, a pastry or a bowl of cereal often gives you less than 10 g. Swapping to eggs, Greek yoghurt or cottage cheese can add 15–20 g to your day before you even leave the house, and many women notice they feel fuller for longer, too.

A word of caution

If you have kidney disease or any other medical condition, talk to your doctor before increasing your protein intake. This article is for education and isn’t personal medical advice.

The bottom line

You don’t need a complicated diet. Find your number, add a good source of protein to every meal, and pair it with two short strength sessions a week. Small, steady changes are what help you feel strong again.