Supplements. Do you need them, do they work and how do you find out information you can trust? It can be a true can of worms. In this piece, let’s unpack the main supplements that can support you as you transition through each phase of life, with information about the science as well as safety tips along the way.
In all cases, where possible you are best to get your vitamins and nutrients through food. But when you need an extra top up, or have a specific deficiency (discovered through blood work) you may need to use a supplement. And if you are trying to get pregnant or fall pregnant, your supplement needs will change. Check with your doctor or pharmacist on what’s best for you.
In your 20’s
What’s happening?
For most women, during your 20’s you will be menstruating regularly each month. Life will also likely be in full swing, with social commitments, study, work and more. This is a key era for your bones, as they get stronger and set you up for future decades.
Some supplements that can support:
Iron
Iron is such an important mineral that plays a role in various bodily functions. It powers growth and development, helps with energy production, but plays its most important role when it comes to your red blood cells. Your body uses iron to make haemoglobin, a protein in your red blood cells that carries oxygen from the lungs to all parts of the body.
Iron is such an important mineral that plays a role in various bodily functions. It powers growth and development, helps with energy production, but plays its most important role when it comes to your red blood cells.
It also helps keep your immune system strong, helping fight off infection when it strikes. (1) Around one third of the population are deficient in iron. (1) Blood loss during menstruation places women at a higher risk of iron deficiency. This is more of a problem if you experience heavy blood loss. In your 20’s you need 18 mg of iron daily, which is available in the diet through haem (animal) or non-haem (plant based) sources. Haem iron is more easily absorbed by the body. Those following a plant based diet need 1.8 X more – bringing their needs to 32 mg per day.(2) While a balanced diet typically provides a good source of iron, you may need a supplement to top up your intake. But beware! Only use an iron supplement if your doctor has given you the go ahead. Taking too much iron can cause other complications.
B vitamins and folate
You’ll need these ones for energy production, metabolism and to support red and white blood cell production. (3,4) Folate, which is vitamin B9, is extra important for women during their childbearing years as it helps prevent neural tube defects in the developing foetus. (5). The recommended intake of folate is 400 mcg daily but that increases to 600mcg daily during pregnancy and 500mcg daily when breastfeeding. (6).
In your 30’s and 40’s
What’s happening?
While this is still a key childbearing age, from your mid-late 30’s you may start to enter the perimenopause zone. Supplements in this section are focused on supporting the body’s needs as some key changes occur on the inside.
Some supplements that can support:
Omega 3’s can help keep your blood fats in check, support your brain and cognition and lower inflammation in the body. (7,8,9). As time goes on, a woman’s risk of heart disease and high blood pressure increases, as hormonal fluctuations change the way the body operates. At the same time, brain fog and sore and inflamed joints are also common symptoms. That’s why omega-3’s can have so many benefits in this life stage. Doses vary depending on your specific needs, so speak to your pharmacist or doctor to find your sweat spot.
Creatine is a well researched supplement that supports your muscles and brain health. As perimenopause begins, muscle health becomes even more important, as you naturally lose muscle in this life stage. It may also help support a healthy mood, in a period of time where mood changes are common and troublesome for some. (10,11) A dose of 5 g of creatine monohydrate works best here.
Collagen, accounting for around 30% of your whole-body protein content, is important for skin, bone and joint health. Your production of collagen naturally reduces with age. In your 30’s it’s important to keep your bones and joints healthy for long-term health. Research also shows that collagen can help improve skin elasticity which might be beneficial for fine lines and wrinkles. 2.5 to 10 g of collagen daily looks to work best – opt for a marine or bovine source that is hydrolysed. (12).
Calcium and vitamin D - These powerhouses are valuable right across the lifespan - setting yourself up for strong and healthy bones is important all throughout life.
Calcium and vitamin D
These powerhouses are valuable right across the lifespan – setting yourself up for strong and healthy bones is important all throughout life. Aim to get plenty of calcium through your diet, with foods like dairy products, green leafy vegetables and fish with bones (such as sardines). Vitamin D is mainly provided through safe sunlight exposure, but can be found in fatty fish, egg yolks and fortified foods. (13).
In your 50’s and 60’s and beyond
What’s happening? Some women may experience menopause symptoms well into this era, and for others, symptoms will settle faster. In this life stage, some areas to focus on are bone and joint health, brain health and heart health. Some supplements that can support: Magnesium gets a special mention here, but it also has key benefits in earlier years. In this stage, magnesium can play an important role for nerve and muscle health, and can support sleep for some people. You can enjoy the benefits of magnesium through a healthy, well balanced diet, rich in whole grain breads, green leafy vegetables, fruit (e.g. banana, dried apricot), tofu, soy milk, yoghurt, avocado, legumes, nuts and seeds (e.g. pumpkin seeds, chia seeds). (15) Speak to your pharmacist about the best format of magnesium for you, as each type has different benefits, and the dose needs to be suited to your specific needs. A special mention here again for omega-3’s, calcium and D. Omega-3’s can help keep your cholesterol and blood fats in check, as well as help with joint pain that may become more prominent in this phase. Once in your 50’s your needs increase to 1,300 mg of calcium per day and D raises to 10 -15 mcg per day. If choosing a supplement in this era, opt for one that also contains vitamin K2. K2 helps transport calcium to your bones and reduces the risk of calcium building up in your artery walls – calcium in your arteries could lead to a higher risk of blockages and heart disease in the post-menopausal phase. (16)Summing it up
There are so many variabilities in life stages when it comes to health. This article touches on some key phases of a woman’s life, with vitamins and nutrients that support at various times. It is by no means exhaustive and each woman has a unique health story and experience. Speak to your doctor or pharmacist for more personalised advice. It is also important to be sure any supplements you take are safe for you and work well with any medications you take or conditions you may be diagnosed with.
For a full deep dive into all things perimenopause and supplements, check out my book – It’s Not You, It’s Perimenopause. There is a chapter dedicated to supplements, their evidence, safety, doses and more. For more information, visit my website at www.thenutritionpharmacist.com/perimenopause-book
Sarah Gray
Pharmacist & Nutritionist, Founder – The Nutrition Pharmacist
Sarah Gray is one of Australia’s leading dual-qualified health professionals in pharmacy and nutrition, and a certified menopause practitioner with over 25 years of experience in the health and wellness industry. Her holistic approach focuses on supplements and science- based solutions for perimenopause and menopause. A trusted thought leader, Sarah has appeared on Channel 10’s My Market Kitchen and is a recognised voice across radio, print, digital media and podcasts. She is also a regular contributor to leading health blogs and
publications.
@the_nutrition_pharmacist
References
- https://www.betterhealth.vic.gov.au/health/conditionsandtreatments/iron
- Pawlak R, Berger J, Hines I. Iron Status of Vegetarian Adults: A Review of Literature. Am J Lifestyle Med. 2016 Dec 16;12(6):486-498. doi: 10.1177/1559827616682933. PMID: 30783404; PMCID: PMC6367879.
- https://www.betterhealth.vic.gov.au/health/healthyliving/vitamin-b
- https://ods.od.nih.gov/factsheets/Folate-HealthProfessional/
- https://www.jeanhailes.org.au/news/nutritional-must-haves-in-your-20s-and-30s#:~:text=You%20can%20find%20folate%20in,helps%20the%20baby’s%20developing%20brain.
- https://www.healthdirect.gov.au/folate
- Junzhu Wang, Mihnea-Alexandru Gaman, Naryman Ismail Albadawi, Abdullah Salem, Hamed Kord-Varkaneh, Kehinde S. Okunade, Osama Alomar, Ismail A. Al-Badawi, Ahmed Abu-Zaid,Does Omega-3 Fatty Acid Supplementation Have Favorable Effects on the Lipid Profile in Postmenopausal Women? A Systematic Review and Dose–response Meta-analysis of Randomized Controlled Trials, Clinical Therapeutics, Volume 45, Issue 1, 2023, Pages e74-e87
- Cordingley, D.M.; Cornish, S.M. Omega-3 Fatty Acids for the Management of Osteoarthritis: A Narrative Review. Nutrients 2022, 14, 3362. https://doi.org/10.3390/nu14163362
- Decandia D, Landolfo E, Sacchetti S, Gelfo F, Petrosini L, Cutuli D. n-3 PUFA Improve Emotion and Cognition during Menopause: A Systematic Review. Nutrients. 2022 May 9;14(9):1982. doi: 10.3390/nu14091982. PMID: 35565948; PMCID: PMC9100978.
- Juneja K, Bhuchakra HP, Sadhukhan S, Mehta I, Niharika A, Thareja S, Nimmakayala T, Sahu S. Creatine Supplementation in Depression: A Review of Mechanisms, Efficacy, Clinical Outcomes, and Future Directions. Cureus. 2024 Oct 16;16(10):e71638. doi: 10.7759/cureus.71638. PMID: 39553021; PMCID: PMC11567172.
- Antonio J, Candow DG, Forbes SC, Gualano B, Jagim AR, Kreider RB, Rawson ES, Smith-Ryan AE, VanDusseldorp TA, Willoughby DS, Ziegenfuss TN. Common questions and misconceptions about creatine supplementation: what does the scientific evidence really show? J Int Soc Sports Nutr. 2021 Feb 8;18(1):13. doi: 10.1186/s12970-021-00412-w. PMID: 33557850; PMCID: PMC7871530.
- https://my.clevelandclinic.org/health/articles/23089-collagen
- https://my.clevelandclinic.org/health/diseases/15050-vitamin-d-vitamin-d-deficiency
- https://www.eatforhealth.gov.au/nutrient-reference-values/nutrients/calcium
- https://www.healthdirect.gov.au/magnesium
- Maresz K. Proper Calcium Use: Vitamin K2 as a Promoter of Bone and Cardiovascular Health. Integr Med (Encinitas). 2015 Feb;14(1):34-9. PMID: 26770129; PMCID: PMC4566462.
