Women in midlife often seek supplements to address common concerns such as brain fog, mood swings, fatigue, weight gain, skin aging, and muscle loss. The market is filled with products targeting these issues, but scientific evidence on their effectiveness varies.

Collagen supplements, derived from animal connective tissues like bovine hides, chicken cartilage, and fish scales, are widely promoted for their potential to reduce wrinkles and improve skin elasticity. Clinical trials ranging from eight to 24 weeks show that daily collagen peptide intake between 2.5 to 10 grams can modestly diminish wrinkles and enhance skin elasticity in middle-aged and older women. These effects are believed to occur as collagen peptides stimulate fibroblasts in the dermis to produce collagen, elastin, and hyaluronic acid. However, the research is not conclusive, with differences in collagen sources, dosages, and formulations complicating comparisons. Despite this, collagen supplements are generally safe for healthy adults.

Creatine, a substance naturally produced in the body and stored primarily in skeletal muscle, supports energy production during short bursts of activity. While most studies have focused on men, recent research highlights benefits for women, especially older and postmenopausal women engaged in resistance training. Reviews of randomized controlled trials involving women aged 56 to 70 indicate that creatine supplementation, typically 5 grams per day combined with resistance exercise, consistently improves muscle strength, particularly in the upper body, with modest gains in muscle mass. These effects are most notable in studies lasting 12 weeks or more. Evidence for muscle benefits in younger women is less consistent. Preliminary studies also suggest creatine may support cognitive functions such as memory and attention, especially under conditions of mental fatigue or low baseline creatine levels. Creatine is generally considered safe for healthy individuals but is not advised for those with kidney disease; individuals with high blood pressure or liver conditions should consult a healthcare provider before use.

Regarding hormone balance during perimenopause, no supplements have been demonstrated to restore hormonal levels to a stable range. Perimenopausal symptoms — including hot flashes, sleep disturbances, fatigue and mood swings — stem from natural fluctuations in estrogen and progesterone as women transition to menopause. The concept of “balancing” hormones through supplements is often used in marketing but lacks scientific basis. Analyses of self-help literature reveal that “hormone balance” is poorly defined, with no standardized hormone measurements or target levels. Some supplements may mildly alleviate certain symptoms, but they do not normalize hormone levels. Clinical guidelines generally do not recommend supplements for managing perimenopausal symptoms due to inconsistent and low-quality evidence. Instead, a personalized approach emphasizing healthy diet, sufficient sleep, regular exercise and medical consultation is advised for symptom management and overall wellness during this life stage.