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Discover the 7 best supplements for menopause weight gain. Learn how these natural solutions can help you manage weight and improve overall wellness during menopause.
Struggling with menopause weight gain? You’re not alone.
Perimenopause and menopause are stages in life when a woman’s body undergoes significant hormonal changes. The primary culprits being declining levels of estrogen and progesterone.
These hormonal shifts can slow down your metabolism and affect how your body stores fat, especially around the abdomen. Additionally, many women experience increased stress and sleep disturbances during this time, which can further contribute to weight gain.
And don’t forget that as we age, we sometimes become more sedentary which affects metabolism.
Bottom line, with a healthy diet and lifestyle changes (including more physical activity!), taking some of the right vitamins and dietary supplements can help combat the weight gain associated with menopause (along with all of those other pesky menopausal symptoms.)
These are the supplements that I take every day to keep off the menopause weight gain and have more overall energy:
1. Vitamin D
Vitamin D can be absorbed in our bodies when we’re in the sunshine; however, it’s not the most reliable source since we need to protect our skin!
While great food sources of vitamin D include egg yolks, fatty fish, and milk, less than 10 percent of women over the age of 50 get the recommended amount through food.
Vitamin D comes with an array of benefits, including:
- Keeping your immune system healthy
- Maintaining strong bones and teeth
- Helping your body absorb calcium and phosphorus
- A decreased risk of colorectal and bladder cancer
Moreover, there is mounting research that vitamin D can aid in weight loss!
Research shows that those with higher body fat tend to have lower blood levels of vitamin D compared with those of a healthier weight.
Decreased estrogen levels during menopause can also lead to vitamin D deficiency, so keeping up with your vitamin D intake is incredibly important!
How Much Vitamin D Do You Need After 50?
It is recommended for people 50 to 70 years old to get 15 micrograms daily (600 IU) daily, and those over 70 should get 20 micrograms daily (800 IU).
That said, some take 5,000 IU or more per day depending on deficiency levels and how vitamin D is absorbed by their bodies, and there is research that confirms that larger doses are safe. (I follow Dr. Mark Hyman who recommends 5,000 IU daily.)
My Vitamin D Supplement Recommendation
Need a vitamin D supplement recommendation? I take the Metagenics Vitamin D3 plus K2.
Tip: Don’t forget the Vitamin K! Vitamin K plays an essential role in blood coagulation (blood clots) and bone density, and research shows there are powerful bone and cardiovascular benefits to combining it with vitamin D.
2. Calcium
Calcium is known as the bone health super vitamin. With age (and menopause) comes the breaking down of bone tissue faster than it can be built, which makes this mineral vital for maintaining the normal functioning of muscles and nerves.
The National Osteoporosis Foundation states that one in two women will break a bone in their lifetime due to osteoporosis, and the risk is greater than that of heart attack, stroke, and breast cancer combined.
Because menopause leads to increased bone loss, menopausal women are more at risk of developing osteoporosis.
Some good news? Research suggests that higher calcium intake in addition to vitamin D may be associated with lower body weight and better metabolic health.
Therefore, menopause is a great time to start a calcium supplement if you need more in your diet!
If you’re already dealing with osteopenia or osteoporosis, I recommend doing these osteoporosis exercises as well.
How Much Calcium Do You Need After 50?
The daily recommended intake for those over 50 years of age is 1,000 milligrams for men and 1,200 milligrams for women.
My Calcium Supplement Recommendation
Looking for a great calcium supplement? Try Pure Encapsulations Calcium Citrate.
Tip: Calcium and vitamin D is another powerful combination! In fact, calcium should always be taken along with vitamin D, since the body needs it in order to absorb calcium.
3. Magnesium
If you suffer from common magnesium deficiency symptoms like leg cramps, fatigue, migraines, sleep issues, weakness, nausea, or loss of appetite? If you have one or more of these symptoms, you could be one of many Americans lacking enough of this essential mineral.
During menopause, magnesium helps keep your bones strong and combats your increased risk of osteoporosis. It also has many other benefits like improving sleep, support heart health, and reduce your risk of depression.
Three of the most common types of magnesium taken as supplements include:
- Magnesium Glycinate: Easily absorbed. Helps with high blood pressure, type 2 diabetes, migraines, bone health, serotonin levels, and depression. I take this nightly.
- Magnesium Oxide: Lower absorption rate. Commonly used as a short-term laxative.
- Magnesium Citrate: Easily absorbed. Can be used to support digestive health and relieve constipation.
There is also research that shows higher magnesium intake helps better control insulin resistance and glucose blood levels—two factors that can contribute to weight gain.
The type of magnesium supplement you choose depends on your personal needs. For example, taking magnesium glycinate at night may help improve your sleep and ease anxiety.
Alternatively, magnesium oxide is often used as a laxative.
If sleep is something you struggle with, check out my science-backed tips on how to get better sleep.
How Much Magnesium Do You Need After 50?
The recommended daily intake of magnesium over 50 years of age is 420 milligrams for men and 320 milligrams for women.
My Magnesium Supplement Recommendation
Need a magnesium supplement? I take the Magnesium Glycinate Complex nightly.
4. B Vitamins
B vitamins are water-soluble, incredibly powerful, and full of health benefits—especially during menopause!
For menopausal women, studies have shown great benefits from vitamin B intake. Here are some of the findings:
- Vitamins B6 and B12 may help support cognitive function, decrease your risk of dementia, and improve bone mineral density.
- Vitamin B6 may lower the risk of depression in older adults, including those going through menopause.
- Vitamin B9 (also known as folate) may help reduce the frequency and severity of hot flashes.
As for menopausal weight gain? There are some studies that suggest adequate vitamin B12 levels may be associated with a lower risk of weight gain and obesity.
What is the Recommended B Vitamin Intake After 50?
The daily recommended intake of vitamin B12 after age 50 is 2.4 micrograms for men and 2.4 micrograms for women.
My Recommendation for Vitamin B Supplements
I drink my AG1 greens powder in the morning for my daily vitamin B and overall foundational nutrition.
5. Collagen
One of the main building blocks of the body, collagen makes up about 30 percent of your total body protein and 70 to 80 percent of your skin. Collagen supports skin elasticity while keeping it supple and firm. It also makes your nails strong and shiny.
After age 20, you begin to produce about 1 percent less collagen in your skin each year, and it continues to decline as you age—especially after menopause!
This can cause wrinkled or saggy skin and hollowing around your eyes.
Unfortunately, studies have shown that your skin loses about 30 percent of its collagen during the first five years of menopause. Finding the best collagen supplements for women over 50 is a great way to counter this loss.
And here’s the kicker: collagen may help provide joint pain relief (thus keeping you more active) and help you feel fuller and eat less—two essential ways to improve weight loss.
How Much Collagen Do You Need After 50?
Your daily collagen intake ranges from 2.5 grams to 15 grams, depending on which supplement you’re taking. It is important to pay careful attention to the instructions and recommendations on your supplement label.
Collagen supplements can also be taken in the form of powder, which can be added to drinks such as smoothies.
My Collagen Recommendations
Need collagen recommendations? Here are two:
- Vital Proteins Collagen Peptides is one of the best collagen powders for women over 50 because it is sourced from grass-fed pasture-raised cows which means it’s sustainable and clean. This is the collagen that I drink every morning! I add it to my AG1 bottle to knock the whole routine out at once.
- Primal Kitchen Collagen Fuel Vanilla Coconut flavor is my favorite brand and a good choice if you like to add a scoop to your morning coffee or tea. It makes it super creamy. A great brand with all clean ingredients.
6. Omega-3s
Omega-3 fatty acids are important for regulating blood clotting, contraction and relaxation of artery walls, and inflammation. They have been shown to help prevent heart disease and stroke and may help control lupus, eczema, and rheumatoid arthritis.
Most importantly, Omega-3s have been said to keep your heart rate steady, thus avoiding atrial fibrillation (AFib), a common heart arrhythmia.
They also aid in lowering blood pressure and improving blood vessel function.
Omega-3 fatty acids are naturally found in meat (beef, lamb, and mutton), fish (salmon, mackerel, tuna, herring, and sardines) fortified foods (eggs, yogurt, and milk), plant-based sources (flaxseeds, walnuts, chia seeds, hemp seeds, and edamame.)
There are three main types of Omega 3 fatty acids:
- EPA (eicosapentaenoic acid): A “marine omega-3” found in fish
- DHA (docosahexaenoic acid): Another marine omega-3 found in fish
- ALA (alpha-linolenic acid): A form of omega-3 found in plants
Omega-3s are also thought to specifically help with menopause! According to one study, omega-3 fatty acids may reduce the symptoms of major depressive disorders and hot flashes in menopausal women.
Although more studies are needed, there is research that suggests that fish oil, a type of omega-3 supplement, may also help burn fat and help with weight loss—thus helping with menopausal weight gain.
How Much Omega-3 Do You Need After 50?
According to the National Institutes of Health, the recommended daily intake of omega-3s for those 19 years and older is 1.6 grams (1600 milligrams) for men and 1.1 grams (1100 milligrams) for women.
My Recommendation for Omega-3 Supplements
Looking for an omega-3 supplement? I take the Nordic Naturals Ultimate Omega.
7. Vitamin C
It can’t be a list of the best supplements for menopause weight gain without vitamin C!
Vitamin C may be the most well-known supplement people take—and for good reason!
Some of the benefits provided by vitamin C include:
- Boosting your immune system and energy levels
- Reducing inflammation
- Decreasing the severity of cold symptoms
- Supporting brain cell functions
- Reducing the risk of cardiovascular disease
Vitamin C is a water-soluble anti-oxidant (meaning your body uses the amount it needs and rids itself of any excess through urine) and it also aids in collagen production—which we previously learned decreases significantly during menopause.
How much vitamin C should you take over 50?
The recommended daily intake of vitamin C is at least 90 mg for men and 75 mg for women. But many doctors and nutritionists say that is ridiculously low. They recommend 500 -1000 mg a day to support your immune system. Liposomal Vitamin C is the most absorbable form of vitamin C.
My Recommendation for Vitamin C Supplements
If you’re in need of a good vitamin C supplement, I take the NOW Liposomal Vitamin C Capsules.
Best Multivitamin For Menopause Weight Gain
Now that we’ve covered the best supplements for menopause weight gain, what about multivitamins?
For a lot of people, taking a single pill or powder might be easier than taking various different supplements separately—this is where a multivitamin comes in handy!
For women over the age of 50, and those going through menopause, it is important to focus on the vitamins, minerals, and nutrients necessary for their hormones and bodily functions to perform properly. (As your body changes, so too do your nutrient requirements!)
The best multivitamin for women over 50 (and those dealing with menopausal weight gain) is one that covers several bases.
Typically, vitamin D and omega-3s are not included in multivitamins, so taking those in addition to your multivitamin can be helpful.
If you’re looking for a trustworthy multivitamin, AG1 powder provides a multivitamin, probiotic, and superfood source all in one!
AG1 promotes gut health, supports immunity, boosts energy, and helps aid in recovery. It’s my absolute favorite multivitamin option, and I’ve been taking it daily for years!
You can read my complete AG1 review, or learn more directly over at the AG1 website.
Conclusion
There are various factors that contribute to menopause weight gain, including:
- Hormones
- Age
- Genetics
- Lifestyle (active vs. sedentary)
As mentioned earlier, one of the big reasons for physical changes such as excess weight is the decrease in estrogen and progesterone that occurs in the menopausal years. But don’t lose hope. Lifestyle and nutrients can and will make a difference for you if you are consistent.
If extra fat around the stomach area is something you’re struggling with, check out my 19 tips for getting rid of menopause belly fat!
FAQs
Age and lifestyle play significant roles in menopause weight gain. As you age, your metabolism slows, and when combined with changing hormones and a lack of exercise, you’re more likely to gain extra weight during menopause.
Yes, menopausal weight gain may affect your body shape. Research shows that weight gain during menopause can cause significant shifts in body composition. You are also more likely to gain belly fat, leading some women to transition from a “pear shape” to an “apple-shaped” figure.
Yes! You can get rid of menopause weight gain by focusing on a healthy diet and active lifestyle. Incorporating cardio exercise, strength training, and vitamin supplements (when necessary) can also help you combat menopause weight gain.
Hi Alexa Erickson. I agree with all 7 Supplements Women Should Take After 50. My mom is 62 years old, she take supplements beside nutritional food. Moreover, it can be said that after 50 always have a digestive problem including my mom. I find some probiotics for her as well to get better digestion. Here is http://www.womensedge.org/best-probiotics/. The result is satisfied so I would like to share if it can be helpful for all after 50 the same as my mom.
Hi Chris,
I’m looking for some clarification on some of the vitamins/brands you’re recommending. For example, you suggest magnesium should be taken 350 mg daily, but the brand/product you suggest has a serving size of 1 pill daily but that 1 pill only contains 100 mg of magnesium. Please clarify. Thanks so much! PS: I’m 52 trying to understand all of this to be healthy.
Lisa – The recommended amount is correct. And the brand that I recommended was 100 mg so you would take 3 to 4 pills. You don’t have to be exact with milligrams. That is the recommended amount give or take. There are lots of other brands of magnesium that is just one that I like. Please note that there are also powder forms of magnesium. The powdered type forms of magnesium can also be added to electrolyte drinks. So that’s the amount you want to get approximately per day, hopefully that makes sense!
I am 63 yrs females with hypothyroid on meds. so please tell me what I can take with my thyroid meds.
Hi Sandy –
I am sorry, without knowing you or your healthy history, your doctor is best suited for that question.
I am 51 years old. I don’t take any medication and healthy. I think I should start taking vitamins and supplements, but it seems like a lot of pills to swallow. You recommend taking all of these and at one time?
Hi Amber – no, you don’t need to take all of these at one time. These are just 7 supplements we often recommend to women over 50. However, you can talk with your doctor about which ones you might specifically need!
I’m a 62 year old female. I don’t take any vitamins. I think it’s time to start. I was Surfing the net for companies that provide quality vitamins. I found this company that stated it’s better to take Capsules, powder or liquid. Is this true? Quantum. I’m also confused, I’m 62, I stopped my Menstrual at the age of 60. When I look for vitamins for women over 55, fine print always mention Menopause. I’m not Experiencing hot flashes at this time and don’t want to bring it on. Any assist would be greatly appreciated.
Hello I am trying to findout about taking collegan, ill be 52 next week & want to help my skin esp on my face & neck its the only part I cant workout to change. Any advice?
Hi Angel – collagen is great to take for hair, skin and nails! I personally take collagen pills every night before bed. They sit on my counter in my bathroom and I take once a day! This is the brand that I love to use: https://amzn.to/370urje
I was interested reading these posts.. I’m 45 and been looking at weight loss and general health after gaining unwanted pounds during Covid.
I take 4 supplements and find that they cover the above if it helps?? I take collagen in the morning in orange juice, the other 3 with either lunch or dinner…
I take cardioace, osteocare both by vitabiotics. Then bioglan krill oil and liquid collagen by absolute collagen (Maxine Laceby). All available on Amazon xx
Hi I’m 53 and my hair is thinning on top. Will collagen supplements help with this?
Thanks
Well – Collagen will help with skin- helps hair feel shinny, healthier – but … Not sure how much it can help with thinning hair – Biotin is good for hair – and there are certain products made just for hair thinning on the market – I just don’t know about them.
Is there a multivitamin that has all these vitamins in it?? I’m 53 and am having lots of muscle pain. I’ve also had a complete hysterectomy when I was 28.
Hi Trina –
Here is the multi-vitamin that I prefer to use: https://amzn.to/3HrO6Jm
The only thing that will not be in that multi-vitamin is collagen, which typically will need to be taken separately. That often is not in a multi-vitamin. If you’re looking for collagen to take, I either take the pill form (NeoCell) or Vital Proteins and I throw it in my smoothies!
Chris Freytag, can you tell me what multi-vitamin you recommend I’m 53 but would like to just take one in all, thank you I’m actually 53 and have lots of leg pain, nights mostly!
Hi Mary – for the leg pain at night, have you tried taking magnesium. This is something that I know a lot of women take, and I take especially when I am putting my body under a lot of stress. For instance on a week when I am doing a lot of workouts and know my body is going to be sore, I take magnesium to help with the pain. Hope this helps!