Supporting Your Mid-Life Transition: What Supplements Might Make Sense (and What Really Matters)
Insights from Dr. Michelle Jacobson OBGYN as featured in Yahoo Style
Entering perimenopause or menopause can feel like stepping into a new chapter of your body’s story. It’s powerful, it’s mysterious, and yes — it can be downright confusing. Between hot flashes, night sweats, mood shifts, brain fog, sleep disruptions and the hormone shifts that ripple through everything else, you might find yourself Googling “what supplements do I need now?”
That’s exactly where we want to bring clarity. A recent article outlined eight supplements that an expert considers the “best” for menopause support.
We want to walk through what resonates, what the evidence says, and how you can make choices that align with your body, your life, and your magic.
Why supplements aren’t the full story
Before we list out options, let’s be real: no supplement can replace a foundation of good lifestyle habits. Remember, menopause is associated with increased risk of metabolic syndrome, bone changes, cardiovascular shifts, and muscle-loss — and diet, movement, sleep, stress management matter, big time.
So: think of supplements as supporting cast, not the lead actors. The lead actor in this story is you, your choices, your day-to-day rhythm, your community of care (that’s us).
Dr. Michelle’s list of evidence-based supportive nutrients and supplements
Vitamin D + Calcium
Why: Bone density drops after menopause; vitamin D status influences absorption of calcium.
Our take: Make sure you’ve checked your vitamin D level via bloodwork. If low, supplementation + sun exposure + weight-bearing movement = good combo. Calcium is helpful, but remember absorption matters and your diet counts.
B-Vitamins (especially B6, B12, folate)
Why: These vitamins support energy production, mood regulation and neurological health.
Our take: If you’re feeling fatigued, brain-fuzzy or under-nourished (e.g., plant-based diet, low intake), check with your practitioner, ask for testing and consider B-complex.
Magnesium
Why: Plays a role in sleep, muscle relaxation, stress buffering. Some evidence hints it may help hot flashes and mood.
Our take: We often suggest a form like magnesium glycinate at night (especially if you’re waking up from night sweats or restless legs). But again, your kidney health and other medications matter.
Omega-3 Fatty Acids (EPA/DHA)
Why: Anti-inflammatory, supportive of cardiovascular and brain health — two areas that shift around menopause.
Our take: If your diet is low in oily fish or flax/chia, an omega-3 supplement might be beneficial. Also ask your clinician.
Herbal / Plant-based support (e.g., ashwagandha)
Why: Some of the botanicals show modest evidence for hot flashes, mood, sleep.
Our take: This is where you need caution. They are not one-size-fits-all. If you have hormone-sensitive conditions, are on MHT, or other medications, talk to your practitioner before adding.
Gut-health & microbiome support
Why: Emerging research shows that the gut (and estrabolome) influences estrogen metabolism and overall health in post-menopausal women.
Our take: Rather than rushing to a “gut health” supplement, prioritise pre-biotic + probiotic rich foods (fermented veggies, fibre, diversity). If you do use a probiotic, choose higher quality, third-party tested.
How to decide which supplements (if any) are right for you
Here’s a decision-tool to keep in mind as you explore:
✅ Step 1: Get baseline labs. Vitamin D, B12, iron studies, thyroid, bone health markers (as per your practitioner).
✅ Step 2: Review diet + lifestyle first. Are you eating a range of whole foods, moving your body in weight-bearing ways, getting 7+ hours sleep (or working toward it), managing stress, limiting alcohol + smoking?
✅ Step 3: If symptoms are interfering (hot flashes >3x/day, night sweats waking you up, mood shift, insomnia, bone pain, weight gain despite best efforts), then target a nutrient or two rather than “everything plus everything”.
✅ Step 4: Always pick high-quality supplements (third-party tested), be aware of interactions (with MHT, thyroid meds, blood thinners, etc), and have timeframe checks (e.g., “let’s reassess in 3–4 months”).
✅ Step 5: Keep the community mindset. Use your practitioner, check in with what you’re feeling, what’s shifting, what’s staying the same. This is a transition, not a crisis.
A few common myths & clarifications
Myth: “If I take a bunch of supplements, I won’t have to change my lifestyle.” — Nope. Supplements amplify healthy habits; they don’t replace them.
Myth: “Plant-based = always safe.” — Not always. “Herbal” does not equal “interaction-free.”
Myth: “More is better.” — Sometimes less is more. Your body may need one specific support rather than a shotgun approach.
Myth: “Menopause = inevitable decline.” — This is the opposite of our ethos at Coven. This is a transformation ripe with potential. With right support (nutrient + lifestyle + mindset + community), you can thrive.
Final thoughts
If you’re looking for where to start: focus on your foundational habits first (food, sleep, movement, stress). Then pick one nutrient or supplement that aligns with your top symptom. Track progress. Reassess. And lean into community (that’s us!).
At Coven Women’s Health, we’re here to guide—not sell a shortcut. We believe in bold transitions, real bodies, real lives. If you’re feeling called to it, book a consult with one of our team and we’ll map out a personalised mid-life support plan with you.
Because you deserve mid-life that’s vibrant, purposeful, and full of power.
In good health,
Dr. Michelle & The Coven Team
🌙✨
This blog post expands on insights shared by Dr. Michelle Jacobson in Yahoo Style’s feature on the “8 Best Supplements to Take During Menopause.” Read the full article here.
