The “Lifestyle First” Approach to Menopause Supplements

Supplements often come top of mind when women think about menopause support. But the truth? Supplements work best when they sit on top of solid lifestyle foundations. Here’s how to build a “lifestyle first” approach and where supplements can help. 

1. Nutrition as the Core Foundation 

• Protein: 1–1.2 g per kg bodyweight daily to preserve muscle mass 

• Wholefoods: colourful vegetables, wholegrains, legumes, nuts 

• Calcium-rich foods: dairy, fortified plant milks, leafy greens 

• Omega-3s: from oily fish or flax/chia seeds for heart health 

2. Movement as Medicine 

• Strength training: protects bone and muscle 

• Cardio exercise: supports cardiovascular and metabolic health 

• Flexibility and balance: reduces fall risk and keeps joints mobile 

3. Sleep & Stress Management 

• Sleep hygiene routines (consistent bedtime, screen curfew, cool room) 

• Mind-body practices (yoga, mindfulness, journaling) 

• CBT-i: an effective strategy for insomnia, supported by evidence 

4. Where Supplements Fit 

Supplements can: 

• Support nutritional adequacy (e.g. vitamin D in winter, B12 for vegetarians/vegans) 

• Complement lifestyle, not replace it 

• Provide reassurance when dietary intake is inconsistent 

  
  

But they should never be marketed as a fix for menopause symptoms. 

Supplements have a place, but only when they sit on top of strong foundations of lifestyle medicine. Think of them as the “roof tiles,” not the house itself.