Turning 50 often brings a new hormonal landscape. Oestrogen and progesterone ebb, testosterone gradually declines, and stress and metabolic hormones like cortisol and insulin can become harder to keep in balance.
Vitamin D—technically a hormone—also matters more for bones, muscles, and immunity. The right nutrition and supplement strategy can support this transition, especially when sleep is choppy and weight creeps up.
Quick safety note: Supplements can support wellbeing but don’t replace medical care or hormone therapy when it’s indicated. If symptoms are severe or you take prescription medicines (including HRT, thyroid, diabetes, or blood thinners), talk to your GP or pharmacist before starting anything new.
Common signs your hormones are out of sync after 50
- Hot flushes, night sweats, and irregular or stopped periods (perimenopause to postmenopause)
- Sleep disruption, fatigue, brain fog, low mood or anxiety
- Reduced libido and vaginal dryness
- Weight gain—especially around the middle—plus harder-to-control blood sugar
- Achier joints, loss of muscle, hair/skin changes
These are hallmarks of the menopause transition driven largely by falling oestrogen and progesterone; vasomotor symptoms (hot flushes/night sweats) are most effectively treated with hormone therapy when appropriate.
How key hormones play together
- Oestrogen & progesterone: decline through perimenopause; affect temperature control, sleep quality, mood, bones, and body-fat distribution.
- Testosterone: falls more slowly; low levels can affect sexual desire and muscle maintenance. (Medical testosterone is reserved for postmenopausal women diagnosed with hypoactive sexual desire disorder—not for general “energy” or weight loss.)
- Cortisol: chronic stress and poor sleep raise it, nudging abdominal fat and sugar cravings.
- Insulin: becomes less effective with age and declining oestrogen; stable blood sugar matters more; even short-term sleep loss can worsen insulin resistance.
- Vitamin D: acts like a hormone; deficiency is common in the UK and impacts bone, muscle, and immune health.
Why the gut matters for oestrogen
Your gut microbes (the estrobolome) activate/deactivate oestrogens and influence whether they’re excreted or reabsorbed. Good fibre intake and prebiotic fibres support beneficial bacteria, improve gastrointestinal transit, and reduce reabsorption of conjugated oestrogens—one way diet can shape circulating levels.
The best-supported supplements to consider
1) Prebiotic fibre (inulin, FOS, GOS; some psyllium for stool bulk)
Why: Feeds beneficial microbes, improves bowel regularity, supports oestrogen elimination via the gut, and blunts post-meal glucose swings.
How: Aim first for ~30 g/day total fibre from food; top up with 3–10 g/day of prebiotic fibres if needed (start low and increase gradually with fluids). Formats: powders (easy to add to yogurt/shakes), pills/capsules, or fibre-fortified shakes.
2) Ashwagandha (KSM-66®) for stress and sleep
Why: Several randomised trials—and a meta-analysis—suggest ashwagandha can reduce perceived stress and improve sleep quality, with some studies also noting lower cortisol. Typical trial doses: 300 mg KSM-66 twice daily or 250–600 mg/day total. Formats: pills/capsules, tinctures, powders. (Avoid if pregnant; check with your GP if you have thyroid disease or take sedatives.)
3) Magnesium (often glycinate or citrate) for sleep support & muscle/nerve function
Why: Many women don’t meet the RDA (≈310–320 mg/day). A double-blind trial in older adults found magnesium improved sleep efficiency and reduced serum cortisol; overall evidence is mixed but promising for sleep comfort. Formats: pills, powders, tinctures. (The upper limit for supplemental magnesium is 350 mg/day due to laxative effects; dietary magnesium doesn’t count toward this.)
4) Vitamin D3
Why: Essential for bone and muscle health; deficiency is common at UK latitudes due to limited sunlight. In the UK, public health advice is to consider 10 µg (400 IU) daily in autumn/winter (some may need it year-round). Formats: pills, sprays, drops. (Don’t exceed 100 µg/4,000 IU daily without medical advice.)
5) Omega-3s (EPA/DHA)
Why: Helpful for cardiometabolic health and systemic inflammation; may support mood. Formats: capsules, liquid oils, or fortified shakes. (Check interactions if you’re on anticoagulants.)
What about testosterone or progesterone supplements?
In the UK these are prescription therapies, not OTC supplements. Testosterone therapy is only evidence-based for diagnosed postmenopausal HSDD, under clinician supervision. For vasomotor symptoms, HRT remains the most effective treatment. Supplements can complement care but won’t replicate hormone therapy’s effects.
Why meal-replacement shakes can be smart after 50
A well-designed meal replacement shake (adequate protein, fibre, and micronutrients; modest calories) can simplify nutrition, help weight loss, and stabilise insulin—which indirectly supports hormonal balance.
- Evidence: Programmes that incorporate meal replacements produce greater 1-year weight loss than traditional food-only programmes in randomised trials and meta-analyses. Weight loss improves insulin sensitivity and reduces visceral fat that fuels hormonal symptoms.
- What to look for: ~20–30 g protein, ≥7–10 g fibre (or add prebiotic fibre), minimal added sugar, plus calcium, magnesium, and vitamin D.
- Formats: ready-to-drink shakes or powders to blend at home.
- Use: Replace 1–2 meals/day short-term, then taper to one replacement or none for maintenance; pair with whole-food meals rich in plants and healthy fats.
Formats at a glance
- Pills/capsules: precise dosing; ideal for ashwagandha, vitamin D, omega-3, magnesium.
- Powders: great for prebiotic fibres, protein, magnesium; easy to titrate.
- Tinctures/drops: vitamin D and some herbal extracts.
- Shakes: convenient way to package protein + fibre + micronutrients in one.
Eve Biology Hormone Balancing Starter Bundle
Why it helps
Targets weight gain linked to hormone shifts & sleep disruption; supports cortisol and insulin balance while complementing changes in oestrogen, progesterone, testosterone and vitamin D.
How to use: Replace 1–2 meals/day. High protein and low calorie to support muscle mass and weight loss. INCLUDES natural adaptogens Ashwagandha KSM-66 and Ginkgo biloba; INCLUDES 24 vitamins & minerals including Vitamin D, Calcium and Magnesium; INCLUDES proven prebiotic fibre to support gut health.
Shop the Bundle*Always check with your GP or pharmacist if you take prescription medicines or have a medical condition.
Bottom line
For many women over 50, a foundational stack of prebiotic fibre, a protein-rich shake, ashwagandha KSM-66 for stress/sleep, magnesium for sleep comfort, and vitamin D for bone/muscle health offers practical, evidence-informed support. Combine that with sleep, strength work, and a fibre-rich diet, and you’ll be giving oestrogen, progesterone, testosterone, cortisol, insulin—and vitamin D—the best environment to work for you.
