Good nutrition plays a fundamental role in how we feel, move and maintain our health as we age. While a balanced, nutrient-rich diet should always be the starting point, certain supplements may offer additional benefits, particularly for women navigating the physiological changes of midlife. But not all supplements are created equal, and not everyone needs them. Here, we look at three worth considering, the evidence behind them and how they might support our health, fitness and recovery.
1. Vitamin D: Supporting Bone and Muscle Health
Vitamin D plays an important role in maintaining healthy bones and muscles, helping our bodies absorb calcium and supporting normal muscle function. Bone health becomes particularly important during midlife, when declining oestrogen levels can accelerate bone loss. Alongside regular strength training and adequate nutrition, maintaining sufficient vitamin D levels is an important part of supporting long-term musculoskeletal health.
In the UK, sunlight isn’t strong enough for our bodies to produce sufficient vitamin D during autumn and winter. The NHS therefore recommends that everyone considers taking a daily supplement of 10 micrograms (400 IU) during these months. Some people, including those with limited sun exposure, may need supplementation throughout the year. While vitamin D can be found in foods such as oily fish, egg yolks and fortified cereals, getting enough through diet alone can be difficult.
I like: Momentous Vitamin D3
2. Creatine: More Than Just a Gym Supplement
Creatine has traditionally been associated with bodybuilding and athletic performance, but its benefits extend well beyond the gym. It’s one of the most extensively researched sports supplements, with strong evidence supporting its role in improving strength and performance during repeated bouts of high-intensity exercise. Creatine helps replenish the energy our muscles use during short bursts of effort. When combined with progressive strength training, supplementation can support improvements in strength and increases in lean muscle mass. This makes it particularly interesting during midlife, when preserving muscle becomes increasingly important for metabolic health, mobility and physical independence. There’s also growing interest in creatine’s potential effects on cognitive function, although the research in this area is still developing, and the benefits are less established than those for physical performance.
What does the research suggest?
For healthy adults, a daily dose of 3–5g of creatine monohydrate is commonly used in research. There’s no need for a loading phase, and consistency matters more than timing. Creatine monohydrate is the most extensively studied form, so there’s little reason to invest in more expensive formulations. Anyone with kidney disease or another relevant medical condition should seek professional advice before supplementing.
I like: Ancient & Braves True Creatine+ £28 and Optimum Nutritions Micronised Creatine (Holland & Barratt) £22
3. Electrolytes: More Than Just Hydration
I take electrolytes every day. They’re a simple part of my routine, particularly as someone who exercises regularly. Electrolytes are essential minerals, including sodium, potassium and magnesium, that help regulate fluid balance, support muscle contraction and maintain normal nerve function. When we sweat, we lose both water and electrolytes, particularly sodium. Replacing those losses becomes especially important during prolonged exercise, warmer weather or periods of heavy sweating. For me, taking electrolytes is a straightforward way of supporting my hydration, particularly around training. It’s not about chasing performance gains or adding another complicated wellness ritual. It’s simply a practical habit that works for me. Of course, our individual needs vary. Most people can maintain a healthy electrolyte balance through their normal diet and adequate hydration, but supplements can be a useful addition when activity levels increase.
I like … Artah’s Cellular Hydration £32
A Note on Vitamin C and Connective Tissue Health
Vitamin C deserves a mention, particularly when we’re thinking about maintaining healthy tendons, ligaments and joints as we age.
It plays an essential role in collagen synthesis, the process through which our bodies produce the structural protein found in connective tissues. However, while adequate vitamin C is important, there’s currently insufficient evidence that taking additional vitamin C improves tendon health or prevents injury in people who already get enough through their diet. For most of us, regularly eating vitamin C-rich foods such as peppers, berries, citrus fruits and broccoli will provide what we need. It’s another reminder that good nutrition isn’t always about adding another supplement.
The Takeaway
Supplements can play a useful role in supporting health and fitness, but they’re not a substitute for the fundamentals. Regular strength training, adequate protein, a varied diet, sufficient sleep and good recovery habits form the foundation of long-term health.And while certain supplements have good evidence behind them, their benefits depend on individual needs, dietary intake and activity levels. The aim isn’t to take more. It’s to understand what might genuinely be useful, make informed choices and focus on the habits that will have the greatest impact over time.