Supplements - Do women need to take them? Part 1

Supplements: Are They Necessary? Here’s What You Need to Know.

As we move through midlife and beyond, conversations around supplements become more common.

Why are supplements a talking point in midlife? Are they essential? Which ones are effective? And how can we tell if they’ll actually support our health? So let’s look at the research and advice.

During and after menopause, hormonal shifts, bone density changes, reduced muscle mass, and altered digestion all impact how our bodies absorb and use nutrients. This can lead to a range of symptoms: fatigue; poor sleep; joint aches; mood swings; and more.

Naturally, many women seek out supplements promising to support bones, energy, immunity, brain health, and skin. We all seek advice from each other on what we are taking and does it work. But before filling your kitchen cupboards with capsules and powders, it’s important to take a considered approach.

What Does the Research Say?

Research suggests that some supplements can be helpful, particularly where a deficiency has been identified after testing.

The Top 5 Most Proven Supplements for Women in Midlife:

Supplement	Main Benefits	Evidence Strength
Vitamin D	Bone, immunity, mood	Strong
Calcium	Bone strength, fracture prevention	Strong
Vitamin B12	Energy, brain, nervous system	Strong
Omega-3	Heart, brain, joints	Strong
Magnesium	Sleep, stress, mood, muscle	Moderate-Strong

Let’s look at each one individually:

1. Vitamin D

• Why it matters: Essential for calcium absorption, bone health, immune support, and mood regulation.

• Backed by: Numerous large-scale trials and government guidelines.

• Evidence: Strong links to reduced fracture risk in older adults (especially when paired with calcium).

• Supplementation may be considered by taking a 10 microgram (400 IU) vitamin D supplement daily if you are housebound or if you cover your skin outdoors.

  
  

2. Calcium

• Why it matters: Crucial for bone health, especially post-menopause when bone loss accelerates.

• Backed by: Decades of osteoporosis prevention research.

• Evidence: Supplementation is only helpful when dietary intake is low; best when combined with vitamin D.

• Note: Too much calcium from supplements may increase cardiovascular risk—so it’s ideally obtained through diet—especially dairy products, leafy greens, and fortified foods.

  
  

3. Vitamin B12

• Why it matters: Vital for energy, brain function, red blood cell production, and nerve health.

• Backed by: Strong research, especially in older adults who absorb less from food.

• Evidence: Deficiency can cause fatigue, memory issues, and nerve damage. Often underdiagnosed in women as the reach menopause.

• Supplementation may be recommended, particularly for vegans or those with absorption issues or autoimmune issues.

  
  

4. Omega-3 Fatty Acids (EPA/DHA)

• Why it matters: Supports heart health, brain function, eye health, and reduces inflammation.

• Backed by: Thousands of studies, though results vary by dose and population.

• Evidence: Potential benefits for reducing triglycerides, lowering heart disease risk, and supporting cognitive function. Anti-inflammatory effects may help with joint health.

• Best Source: Oily fish. Supplements useful if intake of oily fish is low.

  
  

5. Magnesium

• Why it matters: Involved in over 300 enzymatic reactions—muscle function, sleep, stress, hormone health.

• Backed by: A growing body of research around menopause, sleep, and mood.

• Evidence: May reduce symptoms of PMS, perimenopausal anxiety, and aid in sleep quality. Blood tests may not reflect true deficiency.

  
  

6. Iron (not on the list, but worth mentioning)

• Why it matters: Needed for oxygen transport in blood and energy production.

• Backed by: Longstanding clinical trials in pre- and postmenopausal women.

• Evidence: Effective when deficiency or anaemia is present. Supplement only if iron status is confirmed low—too much iron in your blood can be harmful.

It’s worth noting that multivitamins often contain small or less bioavailable forms of nutrients and may not address your specific needs. Unless your health practitioner has advised you to take a multi-vitamin, then I wouldn’t waste my money.

How Do You Know What You Need?

Supplement needs are highly individual. Here’s how to find out what’s right for you:

1. Health Assessment: Look at your diet, symptoms, energy levels, sleep, and stress levels.

2. Blood Testing: Check key markers such as vitamin D, B12, iron, thyroid function, and more.

3. Work with a Practitioner: Functional medicine practitioners, GPs, or registered dieticians can guide testing, interpretation, and supplement protocols.

   
   

Are Supplements Regulated?

Yes, but not in the same way medicines are. In most countries including the UK and Middle East, supplements are regulated as foods, not drugs. This means:

• Manufacturers are responsible for ensuring safety and correct labelling.

• The Ministry of Public Health in each of the GCC Countries along with the MHRA in UK (Medicines and Healthcare products Regulatory Agency) and FDA in the USA, steps in if unlicensed medical claims are made.

• Manufacturers are responsible for registering their products with the relevant authorities in each country and making sure they are adhering to the regulations in the Islamic laws in the Middle East.

• Supplements do not go through pre-market testing for effectiveness, unless they make medicinal claims.

  
  

To protect yourself as a consumer:

• Choose supplements that are third-party tested. In the Middle East, particularly in Qatar, there's a growing emphasis on third-party tested supplements.

• Organizations like NSF International, Informed Choice, and Banned Substances Control Group offer third-party certification and testing services for supplements. 

• Companies like Nature's Bounty and Pure Encapsulations emphasize rigorous in-house testing and quality control measures, adhering to international standards and often undergoing third-party audits by the United States Pharmacopeia. Other companies, such as Quest Nutra Pharma, have also obtained certifications like ISO/IEC17025 and ISO13485, highlighting their commitment to quality and safety.

• You can look for certification stamps from organizations like NSF International on the supplement label.

• Be wary of bold claims not backed by clinical studies.

  
  

How to Choose Wisely

• Read the labels and check dosage levels and ingredient quality.

• Ask yourself: Is this nutrient something I actually need?

• Consult a trusted health professional before starting anything new.

  
  

The Bottom Line

For women in midlife, certain supplements can be useful—but they should never replace a balanced diet or be taken blindly.

In short, take a “food first” approach, ensuring that nutrient needs are ideally met through a healthy, balanced diet.

Focus on nutrient-dense foods such as oily fish, dairy, wholegrains, vegetables, and pulses. Combine this with quality sleep, regular movement, and stress management—and use supplements only where they serve a clear, evidence-based purpose or you have been tested and show a deficiency.