What supplements do I actually need in perimenopause?
Fewer than the internet says, and none are required. Food, training and sleep come first. When you join, your coach walks you through the supplements we recommend, starting with a beef protein powder if food falls short, then fish oil, magnesium and vitamin D. Check with your doctor or pharmacist before you start any of them.
So yes, we have a list.
You decide what's on yours.
And your doctor gets a say before you start.
First, when should you talk to your doctor?
Before you start anything.
We coach food, training, sleep and habits. We don't diagnose, prescribe or treat. We do recommend a few supplements, and every one of them is optional.
Check with your doctor or pharmacist before you add any supplement if:
- You take any medication. Including HRT, and including ones you've been on for years. Some supplements and medications don't mix, and your doctor or pharmacist can check yours.
- You're pregnant, breastfeeding or trying to get pregnant.
- You have an ongoing health condition your doctor is keeping an eye on.
- Something new is going on with your body. New symptoms go to your doctor first, before the supplement aisle.
We'll never tell you to start, stop or change a medication or HRT. If your doctor says no to a supplement, that's the answer, and your coach builds your plan without it.
Do we recommend supplements?
Yes. And you never have to take them.
Hey ladies, listen up.
A lot of the women we talk to share the same worry before they join: that they'll be sold a pile of pills they don't need.
Others already have a cupboard full of bottles. Some tell us keeping up with them feels like a second job.
Here's the thing.
Chris explains it like this: we don't force anyone to take supplements, but we'll always tell you what we think is worth it.
So when you join, your coach walks you through our list, one at a time. You say yes or no to each one. Say no to all of them, and your plan still works.
We'd rather give you a short, honest list than leave you guessing in the supplement aisle.
What comes before any supplement?
The foundation.
Every plan we build starts here:
- Strength training that progresses. Workouts that get a little harder as you get stronger.
- Protein at every meal. Real food first, starting at breakfast. Here's how much protein you actually need.
- Eating enough. A lot of the women we coach have been eating too little for years.
- Sleep and recovery. Training only pays off if you recover from it.
I once asked Curtis Gillespie Sayers, the functional medicine practitioner on our team, what a woman who isn't sleeping and is gaining around her middle should spend her money on first. His answer: "The free stuff is probably the most powerful."
- The same bedtime and wake-up time. Most nights, not perfect.
- A few minutes of morning light. Before you check your phone.
- Slower breathing. Even five minutes a day.
None of it is cool. All of it is free.
Chris says it plainly: "You don't cut your own hair. Why design your own nutrition plan?"
The same goes for a shelf of supplements built from your feed.
A supplement sits on top of the basics. It can't do their job.
What's on our list?
Here's what your coach walks you through when you join, in the order we usually go.
The everyday ones:
- Beef protein powder, only if food falls short. A backup for busy days, when it's a shake or nothing. It's made from beef, so there's no dairy, which means it works in the first 14 days while dairy takes a short break.
- Fish oil. An omega-3. If you don't eat fish like salmon or sardines often, this one usually comes up.
- Magnesium. Usually taken in the evening.
- Vitamin D. Usually taken in the morning, with a meal.
The ones for certain situations:
- A digestive enzyme. Some women ask about one when they first start eating more protein. If your digestion is a struggle, tell your coach, and tell your doctor too.
- Electrolytes. For the first low-carb weeks, or after a hard, sweaty workout.
- Creatine. For some women who are already strength training. It has its own page, with its own doctor checklist.
- Amino acids. Some women use them around their workouts. Your coach tells you whether it's worth it for you.
Has whey been the reason powder never worked for you? Here's how to choose a protein powder that agrees with your stomach.
Wondering how electrolytes fit with water? Here's how much water to drink in perimenopause, and when electrolytes help.
You'll notice there are no brands or doses on this page. Your coach covers what we use and how to take it when you join, and your doctor checks it against your health and your medications.
Does quality matter?
A lot. Chris and I have a saying: "Cheap supplements are expensive." When we talked about it, Curtis added cheap testing and cheap practitioners to that list.
Here's one thing you can do yourself. Read what else is in the capsule. The fewer added fillers, colours and extras, the better. Not sure what you're looking at? Send your coach a photo of the label.
How do I spot a supplement I don't need?
A few red flags we watch for:
- It promises fat loss from a bottle. No bottle does what strength training and real food do.
- It promises to fix your hormones. That's a conversation for your doctor.
- It came from your feed instead of someone who knows you. Especially if the person selling it never asked about your health or your medications.
My rule for clients is simple: if you're seeing it on Instagram, don't buy it.
If you're not sure, ask your coach. And ask your doctor.
Do I need supplements to lose fat?
No.
Most women come to us wanting to lose weight. What they actually want to lose is fat.
And fat loss comes from the foundation. Strength training, enough food and protein, sleep, and showing up week after week.
We've helped 1,000+ women lose 10 to 20 lbs of fat in 8 weeks. Those results came from training, real food and coaching.
So if you're not taking a cupboard full of supplements, you're not missing the secret.
Curtis and I on supplements
I sat down with Curtis for an honest, no-hype conversation about peptides, GLP-1s and hormones in perimenopause. The video starts where we get to supplements.
Ready to get the foundation right first?
You don't have to sort through the supplement aisle on your own.
Start with the short video on our homepage at fortyfwd.com. It walks through why your body stopped responding after 40 and the method we use to change that.
If it sounds like you, apply for a call with Chris.
He reads every application himself. On the call, he'll look at how you're eating, training and sleeping right now and tell you straight whether the program is the right fit. If it is, he walks you through the investment then, once you both know it's a fit.
Food first.
A short list if it helps.
And your doctor's okay before you start.
Frequently asked questions
What supplements should I take to lose weight in perimenopause?
None are required. Fat loss comes from strength training, enough food and protein, sleep and consistency, and supplements only sit on top of that.
What supplements do your coaches recommend?
A beef protein powder if food falls short, fish oil, magnesium and vitamin D, plus a digestive enzyme, electrolytes, creatine or amino acids for some women. Every one is optional, and your doctor or pharmacist checks them before you start.
Do I have to take supplements to join?
No. Your coach walks you through what we recommend, you decide, and your plan works either way.
Can supplements interact with my medication or HRT?
Some can. Check with your doctor or pharmacist before you add anything, and never start, stop or change a medication or HRT because of a supplement.
How much magnesium or vitamin D should I take?
Your coach covers how we use them when you join, and your doctor decides what's right for your health and medications. We don't give amounts on this page.