The short answer
On The WarriorBabe Show, Dr. Stacy Sims says most women in perimenopause and menopause benefit from three supplements: omega-3s, vitamin D (especially postmenopause) and creatine monohydrate. She puts diet first and calls supplements the icing on the cake. They fill specific gaps and don't replace real food. Check with your doctor before starting anything new.
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Dr. Stacy Sims on diet first and the three supplements most women benefit from
Plays from 40:22 · Ep. 250: Why a 1200-Calorie Diet Fails Women Over 40
Why vitamin D matters for bones, muscle, immunity and brain health
Plays from 44:05 · Ep. 250: Why a 1200-Calorie Diet Fails Women Over 40
How creatine may support stress resilience and gut health in perimenopause
Plays from 43:09 · Ep. 250: Why a 1200-Calorie Diet Fails Women Over 40
The full answer
Nikkiey Stott opens this part of Ep. 250 by naming what many women are buying: green powders, collagen, fat burners and menopause blends, often without knowing what any of them are for. Dr. Stacy Sims cuts through it. She points out that supplements are highly unregulated, and that most of what you need can come from your diet. A supplement is meant to add to whole foods. If you know you're low in something, such as magnesium, you take it. Otherwise she narrows the list to three.
- Omega-3s, which she names among the big three for women.
- Vitamin D3. She says most of us don't spend enough time outside, and even that time isn't enough to raise our levels. She links vitamin D to osteoporosis prevention, muscle, immunity and brain health, and notes the research is still growing.
- Creatine monohydrate. She points out that women aren't going to eat 20 chicken breasts a day to get the creatine their bodies need. She also describes it supporting stress resilience and helping keep the gut lining intact. She notes that gut issues tend to increase in perimenopause.
When Nikkiey asks whether to take creatine on rest days, Dr. Sims says yes, every single day.
If you've been buying everything on the shelf and still feel stuck, the shelf isn't the problem. Start with how you eat, then add a small number of things that have a clear purpose. Dosing, interactions and what fits your health history are questions to take to your doctor.
From WarriorBabe's coaches (how we write our answers). For education, not medical advice: talk to your doctor about your own health.
Women also ask
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Supplements & Creatine
Is collagen worth taking after 40?
Collagen can be worth taking after 40 for joint support, connective tissue and recovery, but it is not a magic fix for your skin. One WarriorBabe coach says it is not where she would start. If your budget is limited, choose creatine over collagen every time. Collagen also doesn't count toward your daily protein.
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Supplements & Creatine
How do I avoid stomach problems when taking creatine?
Take a low dose and take it with food. WarriorBabe's coaches explain that creatine's stomach cramps, nausea, diarrhea and bloating tend to show up with large doses or on an empty stomach. Start around five grams a day, increase gradually only if you want to, and mix it into a protein shake or a meal with carbohydrates.
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Supplements & Creatine
Should women in menopause take creatine?
Nikkiey says creatine can be a smart addition for many women in menopause who want to keep or build muscle and strength. As estrogen drops, the risk of osteoporosis and fractures rises, and she notes creatine is commonly used by older adults for muscle support. She advises checking with your doctor first and staying well hydrated.
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Supplements & Creatine
How much creatine should a woman over 40 take?
Nikkiey recommends 3 to 5 grams of creatine monohydrate a day, roughly half a teaspoon, taken every day rather than only on training days. No loading phase and no cycling. She takes 5 grams each morning stirred into her coffee, and it mixes easily into water or a smoothie.
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Supplements & Creatine
Do I need to do a loading phase when I start creatine?
No. Nikkiey explains on Ep. 408 that the old loading protocol of around 20 grams a day for a week isn't needed and often brings GI discomfort, bloating and water retention. Instead, she recommends a steady three to five grams every day, including rest days, and giving it 14 to 21 days of consistency.
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Supplements & Creatine
What does creatine do for women?
Creatine tops up an energy compound your muscles already make, so they can do more work with more immediate energy. On The WarriorBabe Show, it's linked to strength, power, muscle mass, recovery and brain function. It pulls water into muscle cells, which can add a few scale pounds, but it won't make you bulky.
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Watch or listen in full
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1 hr 3 minWhy a 1200-Calorie Diet Fails Women Over 40
With Dr. Stacy Sims