Simple, targeted support for this new season of health
Post menopause, your body is recalibrating. Hormones have shifted, your nutrient needs have evolved, and your stress and recovery capacity often feels stretched. While food is always foundational, there are key supplements that can offer support, stability, and stamina—especially when your body needs a little extra.
Let’s walk through the ones that matter most—and how to choose what’s right for you.
Why Supplements May Be Helpful After Menopause
- Hormonal shifts can affect how you absorb and metabolise nutrients (particularly magnesium, calcium, and B vitamins)
- Protective compounds like collagen and DHEA naturally decline
- Stress, gut changes, or medications may reduce nutrient stores
- Supporting adrenal, thyroid, nervous system, and brain health becomes increasingly important
This isn’t about taking everything. It’s about targeted support—based on your unique needs, not the latest trends.
Top Supplements to Consider in Post Menopause
🧘♀️ Magnesium
For mood, sleep, muscle tension, and blood sugar balance
Most women are low in magnesium, and post menopause stress or poor sleep can quickly deplete what’s there.
Most women are low in magnesium, and post menopause stress or poor sleep can quickly deplete what’s there.
- Look for: Magnesium glycinate (a great all-rounder)
- The right form makes all the difference—this is where tailored guidance matters
- Consider pairing it with your evening routine or calming herbs
🧠 Omega-3 Fatty Acids (Fish or Algal Oil)
Supports brain health, joints, cardiovascular function, and inflammation
These fats are essential for heart and cognitive support—two big priorities post menopause.
These fats are essential for heart and cognitive support—two big priorities post menopause.
🌞 Vitamin D + K2
For bone strength, immune support, and mood
Oestrogen helps regulate calcium absorption—when oestrogen drops, vitamin D and K2 become key to prevent loss from the bones and manage inflammation.
Oestrogen helps regulate calcium absorption—when oestrogen drops, vitamin D and K2 become key to prevent loss from the bones and manage inflammation.
⚡ B Complex (Active Forms)
Supports energy, mood, adrenal health, and detoxification
Depletion is common due to stress, medications (including HRT and PPIs), and hormonal changes.
Depletion is common due to stress, medications (including HRT and PPIs), and hormonal changes.
- Look for active forms like methylated B12 (methylcobalamin), B6 (P-5-P), and folate (not folic acid)
🌿 Adaptogens (Personalised)
For energy, resilience, and nervous system support
The right adaptogen can be transformative—but it has to match your constitution.
The right adaptogen can be transformative—but it has to match your constitution.
- Ashwagandha or rhodiola for depleted adrenals
- Holy basil or schisandra for gentle liver and stress support
- These must be selected with care and understanding—not guesswork
🌱 Probiotics and Gut Support
For digestion, oestrogen clearance, and immune balance
Your microbiome shapes hormone health and inflammation. Consider:
Your microbiome shapes hormone health and inflammation. Consider:
- Digestive enzymes if bloating or sluggish digestion is an issue
- Prebiotic fibre blends (introduced gently)
- A probiotic may help—but isn’t always essential if your diet is diverse
💪 Collagen or Protein Powders
To support skin, joints, muscle mass, and recovery
Particularly helpful if appetite or digestion has changed and protein intake has dropped.
Particularly helpful if appetite or digestion has changed and protein intake has dropped.
When to Test Before You Supplement
Some supplements can cause more harm than good if taken without a clear need—especially iron, iodine, and hormone precursors.
Testing to consider:
- Vitamin D
- Full thyroid panel (including T3 and antibodies)
- Cortisol rhythm (via saliva or DUTCH test)
- Oestrogen metabolites and progesterone
- Microbiome diversity or gut integrity markers
Kinesiology can also help reveal how your digestion is functioning, how well you’re absorbing nutrients, and which types of supplements your body may actually benefit from.
You Don’t Need a Whole Shelf—Just the Right Tools
The goal isn’t to micromanage your body—it’s to listen to it. Support it. Honour what it needs right now.
“Wellness isn’t about doing more. It’s about giving your body what it needs to do less—less reacting, less crashing, less coping.”
And remember: taking unnecessary supplements can be unhelpful—or even detrimental.
🌿 Want to Take the Guesswork Out of Your Supplements?
This is exactly what I do inside the Serenity Mojo Method—a personalised, science-backed approach to post menopause wellbeing. We create a tailored plan that includes:
- The right supplements and foods for your body
- Kinesiology checks to see what’s truly needed
- Nervous system and emotional support
- Structural and lymphatic balancing techniques
- Lifestyle coaching that respects your energy, preferences, and pace
✨ No guesswork. Just real clarity, real support, and a renewed connection to how good your body can feel.
🔗 Explore the Serenity Mojo Method here or get in touch to find out how we can work together.
✨ Ready to Tune In to What Your Body’s Really Telling You? ✨
There’s a way to feel better—and it starts with clarity.
There’s a way to feel better—and it starts with clarity.
🌻 Track What Matters – Grab your free Wellness Tracker to start uncovering patterns.
🌻 Get a Personalised Review – Book your Serenity Health Review—a deep dive into your health story with tailored recommendations.
🌻 Ready to Go Deeper? – My wellness programmes guide you through hormone, energy, and gut support—without the overwhelm. You can Find Your Balance here.
🌻 Get a Personalised Review – Book your Serenity Health Review—a deep dive into your health story with tailored recommendations.
🌻 Ready to Go Deeper? – My wellness programmes guide you through hormone, energy, and gut support—without the overwhelm. You can Find Your Balance here.
to begin at your own pace.
Like what you’re learning? Let’s keep this going.
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Subscribe for expert-backed guidance on vitality, balance, and healthy ageing—delivered in plain English, never overwhelm.
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