Should You Be Taking Supplements? A Practical Guide for Women Approaching Perimenopause
In This Article
Supplementation has become increasingly popular, particularly among women in their late 30s, 40s, and 50s. But do you actually need supplements, or are they simply following a trend?
The reality sits somewhere in the middle. Supplements can be genuinely useful when used appropriately, but they are not a substitute for good nutrition, lifestyle, and medical guidance. In this article, we look at when supplementation is appropriate and highlight three key supplements recommended by Dr Raquel Delgado: omega 3 fatty acids, vitamin D, and magnesium citrate.
When is Supplementation Appropriate?
Supplements are designed to supplement your diet, not replace it. They can be particularly useful when:
- Nutritional intake is insufficient
- Absorption is compromised
- Physiological demands are increased
- Hormonal changes affect metabolism and recovery
For women approaching perimenopause and menopause, these factors become more relevant. During this stage, hormonal fluctuations can impact:
- Bone density
- Muscle recovery
- Sleep quality
- Energy levels
- Mood and stress resilience
This is where targeted supplementation can play a supportive role.
Why Supplementation Matters More During Perimenopause
As oestrogen levels fluctuate and gradually decline, several physiological changes occur:
- Reduced bone mineral density
- Increased inflammation
- Changes in sleep patterns
- Altered stress response
- Greater risk of fatigue and low mood
While lifestyle remains the foundation of good health, certain nutrients can help support the body through this transition.
Quick Tip: Before starting any new supplement, consider asking your GP for a blood test to identify specific deficiencies. This allows for a more targeted and cost-effective approach.
Need structured menopause support? Learn more about perimenopause and menopause consultations for symptom review, HRT questions and safe next steps with an experienced GP.
Dr Raquel Delgado’s Top Three Supplements
Omega 3 Fatty Acids
Omega 3 fatty acids are essential fats that play a key role in reducing inflammation and supporting overall health.
Natural food sources include:
- Oily fish such as salmon, mackerel, and sardines
- Chia seeds and flaxseeds
- Walnuts
Benefits of adequate intake:
- Supports joint health and may reduce stiffness
- Helps regulate inflammation
- Supports cardiovascular health
- Contributes to brain function and mood regulation
Why supplement? Many people do not consume enough oily fish regularly. Supplementation can help ensure consistent intake, particularly for those with higher inflammatory load, joint discomfort, or low dietary intake.
Vitamin D
Vitamin D is essential for bone health, immune function, and overall metabolic health.
Natural sources include:
- Sunlight exposure
- Oily fish
- Egg yolks
- Fortified foods
Benefits of adequate levels:
- Supports calcium absorption and bone density
- Contributes to immune system function
- May support mood and energy levels
Why supplement? It is difficult to maintain optimal levels through food alone, and many people have limited sun exposure. Even here on the Costa del Sol, deficiency remains surprisingly common due to indoor lifestyles and sunscreen use.
Magnesium Citrate
Magnesium is involved in hundreds of biochemical processes in the body, particularly those related to muscle and nervous system function.
Natural food sources include:
- Leafy green vegetables such as spinach
- Nuts and seeds
- Whole grains
- Dark chocolate
- Avocado
Benefits of adequate intake:
- Supports muscle relaxation and recovery
- Helps regulate the nervous system
- May improve sleep quality
- Supports stress resilience
Why magnesium citrate? This form is well absorbed and commonly used to support relaxation and digestion. It can be particularly helpful for women experiencing muscle tension, poor sleep, or increased stress.
A Balanced Approach to Supplementation
It is important to approach supplementation with a clear strategy. Key principles include:
- Prioritise a balanced, nutrient-dense diet
- Use supplements to address specific needs
- Avoid unnecessary or excessive intake
- Seek professional guidance where appropriate
More is not always better. The goal is targeted support, not overload.
Quick Tip: Take magnesium citrate in the evening to support relaxation and sleep, and omega 3 with a meal containing some fat to improve absorption.
Practical Takeaway
Supplements can be a valuable tool, particularly during periods of increased physiological demand such as perimenopause. However, they should be used to support, not replace, the foundations of health:
- Nutrition
- Movement
- Sleep
- Stress management
Omega 3 fatty acids, vitamin D, and magnesium citrate are three well-supported options that may help improve overall wellbeing during this stage of life. If you are unsure where to start, a personalised approach based on your lifestyle, symptoms, and health status is always the most effective strategy.
Related reading
- Perimenopause or Something Else?
- Is It Menopause or Something Else?
- What To Do If You Think You Are Entering Menopause
Frequently Asked Questions
Do I need supplements if I eat a healthy diet?
Not always. A well-balanced diet can provide most nutrients. However, factors such as absorption, lifestyle, and hormonal changes may still make supplementation beneficial, particularly during perimenopause.
Should I take all three supplements together?
In many cases, yes, but this depends on individual needs. It is always best to consider your specific health status and seek professional advice before combining supplements.
How do I know if I am deficient in vitamin D?
A blood test is the most accurate way to assess vitamin D levels. Many people are deficient, particularly those with limited sun exposure or who regularly use sunscreen.
Can magnesium help with sleep?
Yes. Magnesium supports nervous system regulation and muscle relaxation, which can improve sleep quality. Many women report better sleep within a few weeks of consistent use.
Are omega 3 supplements better than food sources?
Whole food sources are ideal. However, supplements are a practical option if your dietary intake of oily fish is low or inconsistent.
When should I start thinking about supplementation for perimenopause?
Many women begin to benefit from targeted support in their late 30s to early 40s, especially if they notice changes in energy, sleep, or recovery.
