The Supplements I Take
I turned 40 and something shifted. Honestly, it was sort of dramatic! Pretty much overnight, I suddenly felt old and achey. For the last 10 years or so I have been training fairly consistently at the gym (although Covid destroyed my routine, and it took me a while to get going again!) but I started to have a nagging sense that if I didn't start paying attention to my body now, future me was going to be upset.
So I started researching. I talked to people. I read the studies. And slowly, I built a supplement routine that I'm genuinely committed to.
I want to be clear from the start: I'm still in the middle of this experiment. I have persistent aches and pains that I'm working through (which I suspect may be linked to my Crohn’s Disease as well as perimenopause), and I'm not going to sit here and tell you these supplements have fixed everything. What I will tell you is why I take each one, what the research says and what I'm paying attention to.
If you're in your late 30s or 40s, running a business, feeling the creep of perimenopause and wondering what you can do to support your health long-term - this one's for you.
What Does Longevity Actually Mean
Longevity to me means staying energetic, sharp and physically capable well into later life. My mum passed away when she was 51, but her mum lived until she was 99 years old! But her quality of life definitely deteriorated; I want to ensure I’m still living well when I’m old.
In the wellness world, "longevity" can sound like it's reserved for tech billionaires taking blood transfusions in California. That's not what I'm talking about.
For me, longevity means:
Still having the energy to show up fully in work and in life at 55, 60 and beyond
Protecting my brain health
Looking after my joints and bones now, before they become a problem
Supporting my hormones through perimenopause and out the other side with as little disruption as possible
Why Perimenopause Changes Everything
Perimenopause can begin in your late 30s and significantly impacts energy, mood, sleep, joint health and cognitive function. It can start years before your periods change. For a lot of us, the first signs are things we dismiss as stress, overwork or just getting older. Brain fog. Disrupted sleep. More anxiety. Aching joints. Heavier periods, or irregular ones.
Sound familiar?
The hormonal shifts of perimenopause, particularly fluctuating oestrogen and progesterone, affect almost every system in the body. Bone density starts to change. Muscle mass becomes harder to maintain. Inflammation can increase (I think this is what’s causing me problems tbh; Crohn’s is an autoimmune inflammatory disease). Sleep quality often dips, which then affects mood, focus and energy the next day.
And for those of us running businesses, managing teams and carrying the mental load of a full life? These changes don't happen in isolation. They happen in the context of already being stretched.
That's why I'm becoming increasingly intentional about what I put into my body every day. I’m consistent with these supplements, next on my list to experiment with is the food I eat (watch this space!).
The 6 Supplements I Take Every Day
Here's my current daily stack.
1. Wild Nutrition Food-Grown Peri + Menopause Biotic
Wild Nutrition is a brand I researched carefully before committing; and they are a Certified B Corp (like me!), which I love. They use food-grown nutrients, which means the vitamins and minerals are grown into food cultures rather than being synthetic and this biotic formula is specifically designed to support the hormonal changes of this life stage.
This unique formulation combines eight highly-researched, live bacterial strains complementing those found in the female gynaecological and genitourinary tract, reproductive organs and digestive system. I've been taking it consistently for a few months now.
Verdict so far: My Crohn’s symptoms are doing ok, despite the external stress I have going on right now. I’m guessing this biotic supplement is helping.
2. Wild Nutrition Food-Grown Pure Strength Omega 3
Omega 3 fatty acids (specifically EPA and DHA) are one of the most well-researched supplements out there. The evidence for cardiovascular health, brain function, and inflammation reduction is solid and for women in perimenopause and beyond, the benefits are particularly relevant.
Oestrogen has a protective effect on the cardiovascular system, so as levels decline, heart health becomes more important to actively support. Omega 3 is one of the simplest ways to do that.
I was hoping that this supplement would help with my achy joints, but that’s still a persistent symptom at the moment.
3. Magnesium
Magnesium is probably the supplement I hear most people talking about. It's involved in loads of biochemical reactions in the body - including sleep regulation, muscle function, stress response and energy production.
A significant portion of the UK population is estimated to be deficient in magnesium, and that number likely climbs among people who are chronically busy, stressed and not prioritising their sleep.
I take a 3-in-1 magnesium supplement which has three magnesium salts - glycinate, malate and citrate. I take this in the evening rather than the morning, because it helps me wind down and I do believe it improves my sleep quality. If you struggle with restless sleep or wake up still tired, this is one worth trying.
4. Collagen
Collagen is the most abundant protein in the body, and production naturally declines from your mid-20s. By the time we're in our 40s, that decline is noticeable — in skin elasticity, joint health and connective tissue recovery after exercise.
I started taking Will Powders bovine collagen powder a few years ago. I add it to my morning smoothie so it's easy to stay consistent.
I'm still dealing with aches and pains (more on that in a moment), so I can't tell you collagen has solved that. But the research on collagen peptides and joint support is genuinely encouraging, particularly for active women. I have noticed improvements in my skin, hair and nails.
Want to try it? I have a refer-a-friend link for the collagen and protein powder I use — click here.
5. Vitamin D
If you live in the UK, you almost certainly need to supplement vitamin D. We don't get enough sunlight for most of the year to produce adequate levels; the NHS actually recommends most adults consider supplementing between October and March.
Vitamin D is critical for bone health (especially important as oestrogen declines), immune function, mood regulation and muscle strength. Low vitamin D is also linked to fatigue and low mood, both of which are already common in perimenopause.
I take this year-round.
6. Protein Powder
Technically this is a food supplement rather than a vitamin or mineral, but I'm including it because protein intake becomes increasingly important as we age and most women I know aren't eating enough of it.
Muscle mass naturally declines with age (a process called sarcopenia), and adequate protein is essential to maintain and build muscle, particularly when combined with strength training.
I have a protein smoothie every morning: protein powder, frozen berries, collagen, a scoop of yoghurt and a splash of almond milk. It keeps me full, gives me sustained energy and is the easiest way I know to hit my protein targets without thinking about it. I’ve tried many protein powders, and the Will Powders one I use is the only one I’ve found that doesn’t taste artificial or have a weird after taste.
Want to try the protein powder I use? Same refer-a-friend link applies — click here.
What I'm Still Working On (The Honest Bit)
I want to be straight with you: I still have aches and pains. Particularly in my joints and muscles after training. It's something I'm actively investigating in conversations with my GP and I’m going to be seeing a physio soon too.
This is why I'm framing this as an ongoing experiment rather than a success story. I'm not here to sell you a perfect protocol. I'm here to share what I'm trying, why and what I'm learning.
I'll update this post as I learn more. I'm also exploring whether anti-inflammatory nutrition plays a bigger role than I've given it credit for.
If you're dealing with similar things - unexplained aches, fatigue, brain fog that doesn't match your sleep quality - please talk to your GP. Perimenopause is notoriously under-diagnosed and under-treated, and you deserve to have your symptoms taken seriously.
FAQ: Supplements for Women in Perimenopause
Do supplements actually work for perimenopause symptoms? Some do, with good evidence. Magnesium, vitamin D and omega 3 are particularly well-supported.
When should I start taking supplements for longevity? The honest answer: earlier than you think. The 40s are a great time to start being intentional, but women in their late 30s experiencing early perimenopause symptoms may benefit from starting sooner.
Can I take all these supplements together? Generally yes, but it's always worth checking with your GP or a qualified nutritionist particularly if you take any medication. Some supplements can interact with certain drugs.
Is Wild Nutrition good for perimenopause? Wild Nutrition uses food-grown formulations that are well-regarded for their bioavailability. They have a variety of different perimenopause formulas for those looking for a natural, food-based approach to hormonal support.
The Bigger Picture: This Is About the Long Game
There's a version of midlife health that's about fixing problems. And there's a version that's about building a foundation for the next 30, 40, 50 years.
I'm going for the second one.
Not because I'm obsessed with wellness or have my routines perfectly optimised (I absolutely do not). But I've watched what happens when people ignore the signals their bodies are sending. And I've decided that's not the version of the story I want to tell.
My body is not a machine I run until it breaks. It's the thing that lets me do everything else - run my business, spend time with my kids, explore in my campervan, show up fully for the people I care about.
Supplements are one piece of that. Movement, sleep, nutrition, stress management; they all matter too.
I'll keep you posted on how the experiment goes.
Want updates when I post part two of this experiment? Join the Time Management Dispensary newsletter at sarahstewart.co.uk/newsletter.
Disclaimer: I'm not a medical professional (well, I used to be - but I’m not anymore!!). This article reflects my personal experience and general research. Please consult your GP or a qualified health practitioner before starting any new supplement routine, especially if you're on medication or managing a health condition.