Midlife can bring changes in sleep, mood, energy and concentration. Many women ask whether supplements can help them feel more like themselves again. The answer is that some can be helpful, particularly when there is a nutritional deficiency, but the evidence varies considerably.

At The Somerville Clinic, we believe in a thoughtful, personalised approach to women’s mental health. Rather than recommending a long list of supplements, I encourage women to consider what their symptoms may be telling them and which interventions are most likely to help.

Which supplements are worth considering?

Vitamin D

Vitamin D is important for bone and muscle health, and maintaining adequate levels is particularly relevant as women approach and move through menopause. In the UK, supplementation is generally recommended during autumn and winter, with year-round supplementation for some people at increased risk of deficiency.

Vitamin B12 and folate

Low levels of vitamin B12 or folate can contribute to fatigue, cognitive difficulties and psychological symptoms. If you are experiencing persistent tiredness, low mood or problems with memory, it may be worth discussing whether blood tests are appropriate with your GP. Supplementation is important when a deficiency is identified.

Iron

Iron deficiency, with or without anaemia, can contribute to tiredness, weakness and difficulty concentrating. Women with heavy menstrual bleeding may be particularly vulnerable. Iron supplements can be useful when deficiency is confirmed, but they should not be taken routinely without a reason, as excess iron can be harmful.

Omega-3 fatty acids

Omega-3s, found in oily fish and some supplements, have been studied for their potential role in depression. Some research suggests a possible benefit in certain circumstances, but results are mixed and they should not be considered a replacement for established treatments. A balanced diet that includes sources of omega-3 is a sensible starting point.

Magnesium

Magnesium is often marketed for sleep, stress and relaxation. Although it is essential for normal bodily function, evidence that magnesium supplements reliably improve insomnia, anxiety or menopausal symptoms in otherwise healthy women remains limited. Supplementation may be appropriate in particular circumstances, but more is not necessarily better.

Creatine 

Creatine is a naturally occurring compound stored mainly in the muscles, where it helps supply energy during short bursts of activity. It is also involved in energy metabolism in the brain. Although creatine is often associated with sports and strength training, there is growing interest in its potential role in supporting women’s health as they age.

Creatine supplementation, particularly when combined with resistance training, can help improve strength and lean body mass. Researchers are investigating whether creatine may support aspects of memory and cognitive performance, particularly under conditions such as sleep deprivation or in people with lower dietary creatine intake.

What about menopause-specific and herbal supplements?

Products containing black cohosh, red clover, soy isoflavones and other plant-derived ingredients are widely promoted for menopausal symptoms. Evidence varies between preparations, and benefits for mood and mental wellbeing are uncertain. Product quality, safety and interactions with medication are also important considerations.

Be especially cautious with supplements marketed as “natural hormone balancing” products. Natural does not automatically mean safe, and some products can interact with prescribed medicines.

A more personalised approach to wellbeing

Supplements are only one part of the picture. If you are struggling with anxiety, low mood, poor sleep or brain fog in midlife, it is worth considering the wider context, including:

• Nutrition and lifestyle: a balanced diet, regular movement, restorative sleep and stress management.

• Physical health: appropriate blood tests to investigate possible deficiencies or other medical contributors to your symptoms.

• Hormonal health: whether perimenopause or menopause may be contributing to changes in mood, sleep or cognition, and whether evidence-based treatments may help.

• Mental health and neurodivergence: whether anxiety, depression, ADHD or other factors may be affecting your wellbeing and daily functioning.

At The Somerville Clinic, we take time to understand these overlapping influences and explore options tailored to each woman.

My advice

Before starting a supplement, consider what you hope it will help with, whether there is good evidence for that benefit and whether it is safe alongside your existing medication and health conditions. A pharmacist or clinician can help you make an informed choice.

You do not need to buy a cupboard full of supplements to invest in your wellbeing. The most useful starting point is understanding your symptoms and identifying the changes or treatments most likely to make a meaningful difference.

If you would like support with your mental health during midlife, The Somerville Clinic offers individualised psychiatric assessment and treatment planning, taking account of hormonal health, physical health and your wider circumstances.

To find out more, contact info@somervilleclinic.com or visit our website.