Helping Your Body Help You — Supplement Support for Women Over 40
As women enter their 40s and 50s, our bodies begin a powerful – and sometimes challenging – transition. Perimenopause and menopause are not just hormonal shifts, but full-body experiences that can affect everything from sleep and skin to digestion, cognition, and emotional resilience. And while yoga, breathwork and meditation are powerful tools to support these changes, supplements can also play a crucial role in helping women maintain strength, balance, and wellbeing during this time.
At Sussex Yoga, many of my clients ask about how to support their bodies through midlife changes. In this post, we’ll explore why supplements matter, how they can support your daily yoga and movement practice, and which natural brands are leading the way here in the UK.
Disclaimer:
I am not a medical professional, and the information in this post is for general wellbeing and educational purposes only. It is not intended to diagnose, treat, cure, or prevent any health condition. Always consult with your GP, pharmacist, or a qualified healthcare provider before starting any new supplement or making changes to your healthcare routine, especially if you are taking medication or have a pre-existing condition.
Why Women May Need Supplements as They Get Older
As we move into the later stages of perimenopause and then into menopause, oestrogen levels begin to decline, which has a knock-on effect throughout the body. Collagen production drops, muscle mass starts to decrease, and bone density can weaken. Energy levels may dip, sleep can be disrupted, and our nervous system becomes more sensitive to stress. These shifts are a natural part of ageing, but they can feel overwhelming without the right support.
Even with a healthy diet, it can be hard to get everything we need from food alone. Soil depletion, stress, digestion changes, and busy lives all affect how much nourishment we absorb. That’s where high-quality supplements can step in to help fill the gaps.
Supplements are not a quick fix, but when used alongside regular movement, rest, and a nutrient-rich diet, they can help your body stay strong, energised, and more balanced as you age.
Key Supplements to Support Women in Midlife
Here are some of the most important nutrients to consider, particularly if you’re in perimenopause, menopause or postmenopause:
✦ Magnesium
Magnesium is essential for nervous system regulation, muscle recovery, bone strength and sleep support. It’s also one of the most common deficiencies in women. If you experience anxiety, restlessness or muscle cramps, you may benefit from a high-quality magnesium supplement – often best taken in the evening.
✦ Collagen
Oestrogen plays a key role in collagen production, which is why many women notice dry skin, weaker joints, or thinning hair during perimenopause. Supplementing with marine or bovine collagen can help support skin elasticity, joint function, and connective tissue health. It’s a great addition to your routine, especially if you practise yoga regularly or want to stay active with fewer aches.
✦ Omega-3
Omega-3 fatty acids are known to support brain function, mood balance and cardiovascular health. As hormones fluctuate, Omega-3s can help stabilise emotions and reduce inflammation. Look for sustainable, high-quality fish oil, Krill oil, or plant-based alternatives.
✦ Vitamin D3 & K2
Vitamin D is crucial for bone density, immune function and energy – and most women in the UK are deficient, especially in winter. Vitamin K2 works alongside D3 to help calcium get absorbed into the bones (rather than soft tissue). A combined supplement is ideal during and after menopause, when bone strength becomes a bigger concern.
✦ Adaptogens
Herbs like ashwagandha, maca, shatavari and rhodiola can help modulate stress levels, support hormone balance, and improve energy. These are often found in natural blends or powders designed for women’s hormonal health.
✦ Probiotics
As our hormones shift, gut health can suffer, causing bloating, constipation, or changes in digestion. A good-quality women’s probiotic can help balance the microbiome, support immunity and aid digestion, especially if your gut feels more sensitive lately.
The Best UK Brands for Women’s Wellness Supplements
There are many supplement brands on the market, but not all are created equal. These three stand out for their commitment to quality, transparency and women’s health:
✤ Zen Maitri
An independent natural apothecary based in London, Zen Maitri offers carefully formulated herbal blends, teas and natural supplements to support women through menopause and beyond. They blend traditional herbal knowledge with modern wellness. All Sussex Yoga students and readers can access an exclusive 15% discount on Zen Maitri products – contact me for your code!
We’re also delighted that Zen Maitri is sponsoring our upcoming MenoPause workshops. The next one will take place on 25 June, and all participants will receive a free sample of their MenoBalance tea—a soothing blend designed to support hormonal balance, calm, and clarity.
✤ Ancient + Brave
This UK brand offers collagen blends, adaptogenic powders and nootropic supplements to support energy, skin health and focus. Their products are sustainably sourced and beautifully designed – perfect if you want to nourish your body and mind with intention.
✤ Happy Mammoth
Originally from Australia and now available in the UK, Happy Mammoth is designed specifically for women navigating hormonal change. Their bioavailable formulas support gut health, stress resilience and hormone balance, with a strong focus on perimenopause and menopause care.
Supplements & Your Yoga Routine
Adding supplements into your yoga or exercise regime can help enhance recovery, support joint health and maintain energy levels throughout the day. For example:
Take magnesium after your evening class to aid relaxation and sleep.
Add collagen powder to your morning smoothie after yoga for muscle repair and skin support.
Use adaptogens before breathwork or meditation to calm your nervous system and create internal balance.
As always, listen to your body. Supplements should support your journey, not override it. If you’re unsure where to start, speak to a qualified nutritionist or herbalist for personal guidance. I’d be happy to guide you in the right direction.
Final Thoughts
Perimenopause and menopause are not just about symptoms – they’re about stepping into a new phase of power, wisdom and self-awareness. With the right support – from your yoga mat to your kitchen cabinet – you can move through these changes feeling nourished, strong, and connected.
If you’re looking to explore more, join us at one of our upcoming MenoPause workshops in East Sussex. The next one takes place on Wednesday, June 25th. The workshops include gentle yoga, breathing practices, meditation, strength training, and a deep dive into self-care for menopause—plus a free tea gift from our partners at Zen Maitri.
Want to try Zen Maitri supplements? Contact me today for your 15% discount code and give your body the gentle boost it deserves.
Namaste, Angie at Sussex Yoga
