Supplements 101: Do You Really Need Them?
Are Menopause Supplements Worth It?
If you’re in perimenopause or menopause, chances are you’ve been pitched a dozen different supplements by now. Maybe you’ve stood in the health aisle reading labels you don’t understand. Or maybe your kitchen counter has turned into a lineup of powders, pills, and gummies — and you’re still feeling exhausted, bloated, or out of sync.
So let’s ask the real question:
Do you actually need supplements during menopause?
The short answer: not all of them — just the right ones.
As your hormones shift, your body needs targeted support. When used strategically, supplements can help you maintain muscle, balance blood sugar, support your bones, and boost energy and mood. But the key is choosing quality over quantity, and understanding why something works — not just following trends.
Let’s break down the three foundational supplements I recommend most often to women in perimenopause and beyond — based on science, not sales tactics.
1. Protein Powder: For Muscle, Metabolism, and Hormone Balance
One of the biggest obstacles I see in women over 40 is not getting enough protein — especially early in the day. Protein isn’t just for athletes or bodybuilders. It’s essential for:
Muscle retention (which declines with age and estrogen loss)
Blood sugar control to reduce cravings and energy crashes
Hormone production and metabolic health
Recovery from strength training and daily stress
✔ Choose a whey protein isolate (not concentrate) for maximum digestibility and fewer fillers.
✔ If you prefer plant-based, make sure it’s a complete protein with all essential amino acids.
✔ Avoid common additives like artificial sweeteners, gums, and sugar alcohols that often worsen bloating or digestion issues.
Aim for 20–30g of protein per serving, especially at breakfast or post-workout. A high-quality protein powder isn’t a crutch — it’s a support tool when life gets busy or your appetite is low.
2. Collagen Peptides: For Skin, Joints, and Gut Support
Collagen makes up over 30% of your body’s protein — and after 40, your production naturally declines. That’s when you start noticing:
Stiffer joints and slower recovery
Dull or thinning skin
Digestive issues like bloating or leaky gut
Weaker nails and more hair shedding
A high-quality collagen supplement can support your body where it’s feeling the strain.
✔ Look for hydrolyzed collagen peptides (also called collagen hydrolysate), which are better absorbed.
✔ Mix it into coffee, smoothies, or water — it dissolves easily and is tasteless.
✔ Supports skin elasticity, connective tissue, gut lining, and joint mobility.
Just remember: collagen is not a complete protein, so it shouldn’t replace your main protein source. Use it in addition to your daily intake to nourish the deeper layers of your body from the inside out.
3. Creatine Monohydrate: A Powerhouse for Energy, Strength, and Brain Function
If there’s one supplement I wish more women in menopause knew about, it’s creatine. It’s one of the most studied supplements in the world — and one of the most misunderstood.
Creatine isn’t just for gym bros. In fact, it can support:
Muscle strength and power (especially when lifting weights)
Bone density, which declines as estrogen drops
Cognitive function and memory
Mood stability and mental energy
✔ Stick with creatine monohydrate — it’s the most effective and affordable form.
✔ Take 3–5g daily, anytime, with or without food. No loading phase or cycling needed.
✔ Combine it with a strength training routine and consistent protein intake for best results.
Think of creatine as cellular energy support — it helps your muscles and brain work more efficiently, especially on the days when fatigue tries to slow you down.
Supplements You Don’t Need
Not everything that looks healthy is helpful. Many midlife women waste money on:
Fat burners and detox teas that elevate stress hormones
Hormone-balancing blends that aren’t personalized and often contain underdosed ingredients
“Greens powders” filled with additives and artificial flavors
Multivitamins that don’t absorb well or exceed what your body can use
If it feels overwhelming or unclear, skip it. Focus on a few well-sourced, effective supplements that meet your needs.
Bottom Line: Simplify and Support What Matters
You don’t need an overflowing cabinet of wellness products to feel better in menopause. You just need smart, strategic support — the kind that honors what your body is going through and meets it with real solutions.
Start here:
Protein powder to maintain lean muscle and fuel your day
Collagen peptides to support joints, skin, and gut health
Creatine monohydrate to power your muscles, mind, and mood
Less clutter. More confidence.
Want Support That Actually Works?
Inside the Lady Warrior Meno Core program, we go beyond workouts and nutrition. You'll get guidance on smart supplementation, strength training, and protein-first eating to support your hormones, muscles, and metabolism — all in one place.
