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Supplements that may help in the midlife

Updated: May 30

Midlife is full of challenges like balancing lots of responsibilities and handling long-term stress. Activities like staying active, sleeping well, eating mindfully, and staying connected with friends are important. Yet, supplementscan give extra help during midlife. This article will look at certain supplements that could boost well-being from menopause to post-menopause.

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Understanding Midlife Challenges

Navigating through midlife brings many hurdles for women. They must balance work, family, and many personal tasks. This juggling act brings chronic stress. It affects sleepenergy, and how they feel.

Juggling Multiple Responsibilities

Midlife women do a lot. They work, help parents, and support their kids. This balance is hard and uses all their energy. They struggle to care for themselves and feel happy. The pressure can lead to burnout.

Chronic Stress and Its Impact

Chronic stress harms both mind and body. It triggers a fight-or-flight response. This affects balance and feelings. They may become tired, moody, and find it hard to focus. It's important to tackle these stress issues for good well-being in midlife.

Lifestyle Strategies for Stress Management

Before turning to supplements, let's look at how lifestyle choices can help. These methods can greatly boost well-being. They pave the way for facing challenges with more balance.

Incorporating Physical Activity

Doing regular exercises like walking or swimming can really help stress. They let out endorphins, making us feel good. This can make us calmer and happier.

Prioritising Quality Sleep

Getting good sleep is key for handling stress. A bedtime routine and a sleep-friendly room can make a big difference. Avoiding screens before bed and having a steady sleep schedule

also help.

Mindful Eating and Hydration

Eating mindfully and drinking lots of water supports stress management too. Eating healthy and staying hydrated boosts energy, mood, and well-being.

Building Social Connections

Staying connected with others is essential for stress. Talking with family, friends, and your community feels good. It gives you support and fun things to do together.

Practicing Mindfulness Techniques

Tasks like meditation and deep breathing are great for stress. They make you more aware and clear your mind. This helps you manage your emotions better.

Supplements for Midlife Support

Lifestyle changes are key, but some supplements can help even more. They can deal with stress, boost energy, improve sleep, and overall well-being at this stage.

At midlife, we face many physical and emotional hurdles. These include changing hormones and more duties. Using proven ways to handle stress is good. Adding specific supplements can make this phase easier.

Picking the right supplements is vital. It's important to choose trusted products and check with doctors first. This ensures they're safe and fit your needs well. By blending lifestyle shifts with smart supplement use, you can enhance health and enjoy your midlife to the fullest.

Ashwagandha: The Adaptogenic Stress Buster

Ashwagandha is a powerful adaptogenic herb. It helps our bodies adjust to stress by controlling cortisol, the stress hormone. In 2017, a PLOS One study proved it cut down anxiety and stress in people facing a lot of it. Experts suggest taking 250-500mg of ashwagandha a day.

Adaptogens, like ashwagandha, make our bodies better at handling stress. They aim for balance inside us. Ashwagandha, by lowering cortisol, can ease stress troubles. It helps with tiredness, being snappy, and finding it hard to focus. This herb is super for those in midlife, a phase where stress is quite common.

Besides reducing stress, ashwagandha might boost our brainpower and energy. It could even help us feel better overall. By tackling stress directly, this herb really does a lot. It brings calm and strength during the tricky midlife time.

Ashwagandha Benefits

Research Findings

Reduces anxiety and stress

A 2017 study in PLOS One found that ashwagandha significantly reduced anxiety and stress in adults with chronic stress.

Regulates cortisol levels

Ashwagandha helps the body adapt to stress by modulating the stress hormone cortisol.

Supports cognitive function

Ashwagandha has been studied for its potential to enhance cognitive abilities and mental clarity.

Boosts energy and vitality

By addressing the root causes of stress, ashwagandha can help combat fatigue and promote overall well-being.

As a natural supplement, ashwagandha can be key in handling midlife challenges. Including it in a stress-fighting plan can really help. It lessens the impact of chronic stress, making the midlife journey smoother and stronger.

L-Theanine: Promoting Relaxation and Focus

L-theanine, found in green tea, is a great way to relax. It doesn't make you sleepy. In 2019, a study in Nutritional Neuroscience showed if you have L-theanine with caffeine, you think better and feel less stressed. This mix boosts alpha brain waves, keeping you alert yet calm.

Experts recommend 100-200mg of L-theaninedaily. Adding it to your day can improve focusand feeling of calm. This approach helps with stress and thinking better as you get older.

B-Complex Vitamins: Essential for Energy and Nervous System Function

B vitamins are very important. They help make energy and keep our nerves working well. When we're stressed, we might not get enough.

Not having enough B6 and B12 can make us feel anxious and tired. In 2016, experts said that taking b-complex vitamins could help with feeling sad or anxious. These nutrients are key in turning food into energy. This can fight off tiredness from stress. It's good to take them as the package says. Look for kinds like l-methyl folate and methylcobalamin.

B-Complex Vitamin

Key Functions

Vitamin B1 (Thiamine)

Supports energy metabolism and nervous system function

Vitamin B2 (Riboflavin)

Assists in energy production and antioxidant defence

Vitamin B3 (Niacin)

Helps convert food into energyand maintains nervous systemhealth

Vitamin B5 (Pantothenic Acid)

Plays a role in energymetabolism and stress response

Vitamin B6 (Pyridoxine)

Supports nervous systemfunction and red blood cell formation

Vitamin B7 (Biotin)

Aids in energy production and the metabolism of fats, proteins, and carbohydrates

Vitamin B9 (Folate)

Crucial for cell division and nervous system development

Vitamin B12 (Cobalamin)

Vital for energy metabolism and nervous system function

Magnesium: Promoting Muscle Relaxation and Sleep

Magnesium is a key mineral for our body. It helps the nervous system and relaxes our muscles. Not having enough magnesium can make you feel more anxious and stressed. A study from 2017 showed that taking magnesium lowered stress in people with anxiety. It also helps you sleep better, which is good for those finding it hard to sleep because of stress. Doctors recommend taking 200-400mg of magnesium every day.

Magnesium Forms and Sources

Magnesium comes in different types, each with its own benefits. The most common kinds are magnesium glycinate, magnesium citrate, and magnesium threonate.

Glycinate is great because we can use it well and it doesn't upset your stomach. Citrate helps your body use the bathroom regularly, and threonate is awesome for your brain because it can go right


Eating foods rich in magnesium like green veggies, nuts, seeds, and whole grains is good.

But, if you need more magnesium than food can give, a supplement can really help. This is especially true if you're low on magnesium and need extra help relaxing and sleeping better.

Probiotics: Supporting Gut Health and Mental Well-being

The gut microbiome deeply affects how we feel. Probiotics help our gut with good bacteria. They might ease stress.

A study in Nature Reviews Gastroenterology & Hepatology saw this. It showed probioticscould make us less anxious and blue. They may do this by chatting with our brains through the gut.

To use probiotics well, folks should:

  • Stick to the dose written on the bottle. 

  • Choose brands known for different helpful bacteria types. 

Probiotic Strain

Potential Benefits

Lactobacillus acidophilus

Supports gut health and immune function

Bifidobacterium bifidum

Enhances mental well-beingand reduces stress

Saccharomyces boulardii

Helps maintain a healthy gut microbiome

Choosing Quality Supplements

Choosing the right supplements is vital for your health, especially as you get older. It's crucial to pick from trusted brands. Working with healthcare professionals ensures you make the best choice. They can advise what's best for you, considering your health and any medicines you take.

Doctors and pharmacists can check if the supplements are good for you. They look out for any bad effects or if they might interfere with your medicines. This support gives you peace of mind when adding supplements to your daily care.

Working with Healthcare Professionals

Health pros know how to choose the right supplements for you. They might suggest things that fit your lifestyle or help with specific needs. They will keep an eye on how you're doing and change things if needed. This makes sure the supplements meet your personal health needs.

Reputable Brands and Sources

Getting supplements from trustworthy reputable brands is key. They follow strict making rules and are clear about what they use. Always check what users and health experts say about these brands. This helps you find safe and good-quality supplements.

Taking advice from healthcare professionals and choosing the right supplements from reputable brands makes a big difference. It can support your health at this stage of life. With their help, you'll face changes with more confidence and strength.

Supplementing a Healthy Lifestyle

Supplements are not a magic fix. They are part of being healthy. By using known stress management strategies and adding evidence-based supplements, you can stay calm. You will face midlife's hurdles with strength and grace.

Supplements give extra help. But, you must also focus on healthy living to do well. A good diet, staying active, and managing stress are critical. Try to balance these. Then, add supplements if you need to fix any missing nutrients or health issues.

It's important to see midlife as a period where all parts of your health matter. This includes your daily choices and the supplements you might need. Using both together can help you face midlife strong and confident. You'll overcome challenges and see new chances with resilience.

Want some help with a medication review or choosing and seeing if supplements are appropriate for you? B vitamins? Omega 3? Detox targeted supplements, adrenal support- it can be so daunting and over facing to choose what’s best..

Arrange a discovery call to see how we can work together to improve your health and longevity


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Dr Milli Raizada

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