The Supplements That Actually Matter for Midlife Women (And the One I Always Recommend)
Aug 11, 2025
The Supplements That Actually Matter for Midlife Women (And the One I Always Recommend)
Let’s talk about magnesium.
(Not in a "cleanse your aura with crystals" kind of way. In a "your body might be crying out for it" kind of way.)
If you’re feeling tired but wired, snapping at your partner over nothing, cramping up, struggling to sleep, or just not feeling quite right—magnesium might be part of the solution.
Why I Don’t Love Supplements (But I Make an Exception for This One)
Here’s a confession: I’m not usually a supplement pusher.
There’s a booming industry built on convincing women they’re broken without a cupboard full of powders, pills, and overpriced blends of who-knows-what. One of the guys who created Vitamin Water made billions—and it was basically lolly water with marketing.
But magnesium? That’s a different story. It’s one of the few I actually recommend.
Why Magnesium Matters So Much
Magnesium is involved in more than 300 essential processes in the body, including:
- Sleep regulation
- Muscle recovery and relaxation
- Mood support (low levels are linked to anxiety and low mood)
- Hormone balance, especially around periods and perimenopause
- Pain relief—from period pain and jaw clenching to pelvic tension and headaches
Think of it like the backstage crew of your body. You don’t see it, but nothing runs smoothly without it.
Why So Many Women Are Low in Magnesium
This isn’t just a “you” problem. It’s a modern life problem.
Here’s why your levels might be on the low side:
- Depleted soils = less magnesium in food
- Chronic stress depletes it quickly
- Gut and hormone issues affect absorption
- Alcohol, caffeine, and some medications increase losses
- Most people don’t eat enough magnesium-rich foods every day
What You Can Do About It
Start with food
The best sources include leafy greens, pumpkin seeds, almonds, legumes, wholegrains, avocado, and dark chocolate (yes, that counts). A food-first approach always comes first.
Choose supplements wisely
If you do decide to supplement, not all magnesium is created equal.
- Magnesium glycinate is calming and gentle on the gut
- Magnesium citrate can help if you’re constipated
- Magnesium threonate is great for brain support but pricey
- Magnesium oxide is poorly absorbed and works mostly as a laxative
If you accidentally grab the oxide version, make sure you’ve got plenty of toilet paper. Just saying.
Read the label
Stick to products that contain magnesium only. Some brands sneak in vitamin B6 (often labelled as pyridoxine or pyridoxal-5-phosphate). In high doses over time, it can cause nerve issues. No thanks.
Start low and slow
You don’t need a megadose. If you’re pregnant, breastfeeding, or giving it to your teenager, check with your GP first.
Other Nutrients That Actually Matter in Midlife
Even if you’re eating well, your needs change after 35. Estrogen starts to drop, gut absorption can decline, and your body may start using nutrients differently. Here are the ones worth paying attention to.
Vitamin D
Essential for bones, mood, immune support, and hormone health. Estrogen helps activate vitamin D receptors, so when estrogen drops, so can your ability to use it. If your gut is inflamed, your absorption may also suffer.
What to do: Ask your GP for a blood test. Most women need 1000–2000 IU daily, but don’t guess—test.
Creatine
This one's not just for gym junkies. Creatine helps with energy production, muscle strength, and brain function. It's especially useful for women over 40 who are losing muscle more quickly.
What to do:
Start with 3–5 grams per day of creatine monohydrate. If your gut’s sensitive, look for a micronised version or one made with Creapure®.
Omega-3 Fatty Acids (EPA + DHA)
These support mood, brain health, inflammation, hormone production, and joint comfort. Most people don’t get enough unless they eat oily fish a few times a week.
What to do:
Aim for 3–5 grams per day. If you’re plant-based, look for algae-based EPA/DHA.
Vitamin B12
This is your brain and nervous system’s spark plug. It supports mood, energy, red blood cell production, and nerve function. It’s harder to absorb as we age, especially if you take medications like metformin or Nexium.
What to do:
Take 500–1000 mcg of methylcobalamin daily (that’s the better-absorbed form). It’s safe for most people, and any extra is excreted.
Fibre
Not technically a supplement—but too important to ignore. Fibre supports gut health, estrogen metabolism, blood sugar stability, and your microbiome.
What to do:
Aim for 30 grams a day. Most women only manage half of that.
Don’t Forget Lifestyle
You can’t supplement your way out of a chaotic lifestyle.
Stress and poor sleep affect how well your body absorbs and uses nutrients. So alongside any supplement plan, focus on:
- Deep breathing (belly, not chest)
- Gentle, regular movement—walking, stretching, yoga
- Cutting back on caffeine and alcohol
- A better sleep routine
These aren’t just “nice to haves.” They directly influence how well your body holds on to key nutrients—like magnesium—and how effectively it uses them.
Food First: Your Midlife Nutrition MVPs
You don’t need a pantry full of powders. Just start including more of these:
- Oily fish like sardines and salmon — great for omega-3s, vitamin D, and B12
- Eggs — a powerhouse of B12, choline, and vitamin D
- Legumes and lentils — fibre-rich and full of plant-based protein
- Greek yoghurt — B12, calcium, and gut-friendly probiotics
- Dark chocolate — magnesium, iron, and joy
Final Thoughts
Midlife is a time of change—and your nutritional needs are changing right alongside it.
You don’t need a supplement for everything. But if you're feeling flat, foggy, or just not quite yourself, it’s worth checking whether a few key nutrients might be missing or slipping through the cracks.
Start with food. Be smart about what you add. And remember: the goal isn’t perfection—it’s progress that actually fits your life.
Want a simple cheat sheet that covers all of this?
Download the Magnesium for Women Quick Guide — short, smart, and zero wellness silliness.
Dr Lisa xx
Helping women navigate hysterectomy, hormones, and midlife health—without the overwhelm.
