What you REALLY need to know about supplements in midlife.
Here’s the first question you should ask yourself….. Are they really helping me or are they just causing VEPS (Very Expensive Pee Syndrome)?
To explain…Menopause is a roller coaster, and it’s no wonder so many women are searching for relief in the form of a nutrient boost from a supplement or two. After all, who wouldn’t want a quick fix for hot flushes, mood swings, brain fog, or sleepless nights? So, I’ve lost count of how many clients have come to me with a supplement cupboard that looks like a mini pharmacy, only to still feel stuck in their perimenopause symptoms.
I call this phenomenon VEPS—or Very Expensive Pee Syndrome.
What is VEPS? It’s what happens when we throw every supplement under the sun at our menopause symptoms without getting the basics in place first. You basically pee out all those additional nutrients and the money you invested! The truth is, you can’t build a house starting with the roof. Hint: supplements are your roof……food and lifestyle are your foundations! In case you weren’t following my building metaphors!!
Here’s how VEPS starts for most women:
We like to chat….and we love a bit of DR Google diagnosing and prescribing action. Before you know it, your kitchen cupboard starts to fill with…
- The monthly menopause supplement subscription you ordered online because it’s packed with promises.
- That herbal weight-loss formula everyone’s raving about.
- The green super food mix for the smoothies you never quite have time to make.
- The magnesium you picked up because someone mentioned it’s great for sleep.
- Probiotics because, well… they’re good for everything, right?
- Cranberry capsules for when the UTI flares up.
- And the additional cupboard full of herbal teas—but you can’t remember which one’s supposed to help with what!
Women often try these products, spending hundreds a month, and yet, they still feel no better. Or worse, the random collection of supplements might lead to some unintended health issues.
The Solution? Specialist, Thought-Out Support.
Now, don’t get me wrong—supplements absolutely have their place, especially in midlife when you may already have imbalances, deficiencies, or specific needs that require extra support. But the key here is thoughtful supplementation. Not an arm’s length list of products with no rhyme or reason.
Supplements should always sit on top of a strong foundation of good nutrition and lifestyle modifications. Without these basics in place—balanced meals, proper hydration, regular movement, stress management—supplements are literally just expensive pee.
Why Menopause Supplements are often Necessary
By the time we hit perimenopause, many women have developed imbalances that are tricky to resolve with diet alone. Hormonal imbalances, nutrient deficiencies, and digestive issues often mount and supplements can be a game changer—but only if they’re used strategically. For example:
- Hormonal support: As oestrogen fluctuates and declines, you may need targeted help to support your body’s transition. This could mean phytoestrogens, magnesium, or B vitamins.
- Nutrient deficiencies: By midlife, many women are deficient in key nutrients like magnesium, B12 and iron, which play a critical role in hormone balance, mood regulation, and joint health.
- Gut health: With menopause often comes digestive issues and a need for better gut support—probiotics and digestive enzymes can help, but they need to be the right ones for your body.
But here’s the catch: there’s no point in loading up on menopause supplements if your body isn’t able to absorb and use them. That’s why it’s crucial to get the basics right first—things like digestion, sleep, and stress management. If you are constantly running in a low level fight or flight state (hello most midlife women I know) and you regularly shovel food into yourself in the car, at your desk and on the run – then your digestive system is NEVER going to breakdown and process nutrients as efficiently as it should. So what’s the point of throwing supplements into an already sinking ship? I don’t think a single client walks out of my clinic without laser focus on how they eat over what they eat….until they’ve got that nailed!!
The Risks of Random Menopause Supplement Use
Throwing supplements at your body without proper guidance can not only be ineffective, but it can also be dangerous. For example, taking too much of certain vitamins or minerals can cause imbalances elsewhere, or interact with medications you may be on. If you just keep sticking things in your Amazon basket and don’t read the ingredients list carefully, you can easily go above recommended doses for specific nutrients.
That’s why it’s so important to speak to a professional who can assess what your body really needs—someone who understands the intricate balance of your unique hormone, nutrient, and gut health picture. A nutrition professional will ensure the supplements you take are actually working for you, not against you.
My Approach: Food First, Supplements as Support.
In my practice, I help midlife women cut through the noise. We start with food first because you can’t out-supplement a bad diet. Whole foods provide the foundation your body needs to thrive during menopause, supporting everything from digestion to hormones to mood. Find out my 5 favourite menopause foods in my last blog. Once we’ve got the basics in place, we layer in the supplements that are going to make the biggest impact.
Here’s how I approach it:
- Monitoring Progress: Supplements should be reviewed and adjusted regularly to ensure they’re still meeting your needs.
- Personalised Advice: Every woman is different, so your supplement needs will vary. What works for your friend may not work for you.
- Fewer, Smarter Supplements: Instead of taking 10 different things every day, we focus on the key nutrients your body actually needs, based on your symptoms and any lab results we have.
- Avoiding Interactions: We make sure any supplements you’re taking are safe and won’t interfere with other medications or conditions.
The bottom line: There’s a time and place for supplements, but they’re not the magic bullet many make them out to be. If you’re taking a cupboard full of products and still not feeling your best, it’s time to rethink your approach.
And if you know someone who’s struggling with menopause and drowning in supplements, share this blog with them. They don’t need to suffer from VEPS any longer! ?
If you like what you’ve read and want more practical information and tips on nutrition, lifestyle and mindset for midlife women then please follow me at motherflushingmidlife at the social links below.And I’d love to work with you if you need some support with your physical and emotional health at midlife or you’re struggling with emotional or binge eating. Simply pop to the coaching tab at the top of my website and see which service might suit you best – or book in for a free 30 minute clarity coaching call and we can chat about it over a nice cup of something hot. And of course if anyone you know might benefit from my content, let them know where to find me x
