As we move through the heart of summer, it’s the perfect time to pause and check in on your health. For many women in their 40s and 50s, this stage of life often brings new challenges, fatigue, brain fog, weight gain, shifting hormones, and more. While there isn’t a one-size-fits-all solution, certain foundational nutrients can make a real difference in supporting your body through perimenopause and menopause.
At Compassion Primary Care, I work closely with women navigating these midlife transitions using an integrative, root-cause approach. One of the most common conversations I have with patients is about supplements: Which ones are truly worth it, and which symptoms might signal a deeper need for support?
Below are five of my top foundational supplements—and why I recommend them in the right context.
1. Vitamin D – The Sunshine Vitamin
Even here in sunny Florida, many women I test are deficient in vitamin D. This essential nutrient plays a vital role in:
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Supporting immune function
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Balancing mood and easing low energy or mild depression
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Promoting strong bones and hormone health
Low vitamin D is common and often overlooked, but optimizing it can transform how you feel day to day.
2. Omega-3 Fatty Acids (EPA/DHA) – The Inflammation Fighter
Transitioning into midlife often brings joint stiffness, skin changes, and shifts in heart health. Omega-3s, found in fish oil and marine sources, are powerful because they:
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Reduce joint pain and systemic inflammation
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Support brain and heart health
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Promote hormone balance and skin health
When diet alone isn’t enough, supplementation helps fill the gap.
3. Magnesium – The Master Mineral
Magnesium is one of the most important yet most under-consumed minerals. Stress, poor sleep, and hormonal changes deplete it quickly. Magnesium supports:
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Relaxing tense muscles and calming anxiety
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Better sleep quality
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Blood sugar balance and healthy metabolism
Think of magnesium as a “reset button” for your body—it helps regulate systems that often feel off during perimenopause.
4. Zinc – The Hormone and Immune Supporter
Zinc works behind the scenes in over 100 enzyme reactions in your body. In midlife, it becomes especially valuable because it:
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Strengthens immune defense
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Promotes clearer skin and balanced hormones
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Helps repair gut lining and digestive health
If you’re struggling with frequent colds, skin changes, or gut issues, zinc may be part of the answer.
5. Nitric Oxide – The Circulation Booster
As we age, natural nitric oxide production declines—yet it’s essential for energy and circulation. Boosting nitric oxide can:
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Improve blood flow and cardiovascular health
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Enhance memory and mental clarity
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Increase physical endurance and overall energy
Supporting nitric oxide is a simple but powerful way to maintain vitality as you move through midlife.
Supplements Are Tools, Not Crutches
It’s important to remember: no supplement can replace the foundation of a nutrient-rich diet, restorative sleep, hydration, and movement. However, when used strategically, based on your personal testing and needs, supplements can provide meaningful support during perimenopause and menopause.
Thinking About Personalized Support?
Whether you’re a current patient or just exploring your options, I’d love to support your journey. I offer free 15-minute virtual consultations (and in-person consults when I’m at The Wellness Center of Ellenton).
I’ll be at the Wellness Center of Ellenton on Monday, July 21st, and Saturday, July 26th, offering IV therapy, consultations, and follow-ups.
Call or text (813) 669-3084 to schedule an appointment or visit compassionprimarycare.com.
Nursing your journey to lasting wellness
Dr. Stasha-Gae Roberts, DNP, MPH, MSN, APRN, AGPCNP-BC
Adult-Gerontology Primary Care Nurse Practitioner
