Jessica Shand (DipCNM, mANP, mGNC) is a Naturopathic Nutritionist and Hormone Specialist renowned in her field for her hormonal balance method and using food as medicine to promote optimised health and wellbeing. We asked Shand what supplements she would always recommend for a woman in her 40s and how to navigate the supplement industry as a consumer…

As a naturopathic nutritionist, one of the most common questions I get asked is ‘Which supplements should I be taking? And I understand why with the wellness space saturated with influencers, trending ingredients and brands promising better skin, sleep, energy, and hormones, it can feel completely overwhelming to know where to begin. So to help cut through the noise, this is the guidance I offer my own clients and that I come back to for myself when navigating shopping for supplements. 

The first place to start is always with your ‘why’, current health challenges and goals at the forefront. This will keep you on track with buying supplements that are supportive instead of going for the latest trending ingredient or brand. Are you looking to manage stress, support your hormone transitions into perimenopause / menopause, boost energy, improve sleep, or rebalance after coming off the pill? It’s far more effective to take one or two targeted highly quality pure ingredient supplements that support your current needs than to throw ten different things into your basket ‘just in case’.

Once you know your focus, quality is of the most importance. This is one area where the details really matter. I always encourage looking beyond the label and digging into what form the nutrients are in. Are they in their bioavailable forms, the ones your body can actually recognise and use? For example, magnesium glycinate or bisglycinate is far more absorbable and gentle on the gut than magnesium oxide. Another good one to look for is methylated folate. Similarly, B vitamins in their methylated forms are generally better tolerated, especially for women with certain genetic variations (like MTHFR). 

A big one for me is avoiding products that contain unnecessary fillers, additives, and binders (including anti-caking agents) not because they’re ‘toxic’ (a word I’ve personally grown tired of hearing thrown around without context), but because your body deserves the good stuff, not the fluff it’s just extra stuff our body needs to eliminate. 

Dosage is another piece that often gets overlooked! Many products add trending ingredients like turmeric or ashwagandha in tiny, ineffective amounts of what I call ‘fairy dusting’ so they can be listed on the label but do very little in practice. I encourage you to check if the supplement includes therapeutic, evidence-backed doses. Otherwise, it’s unlikely to move the needle in a meaningful way.

Remember supplements are never a substitute for good healthy food, they’re designed to supplement your diet, not replace it. That said, there are definitely times when even the most nutrient-rich plate needs a little backup to bridge and optimise the gaps in some cases. Stress, poor sleep, intense training, plant-based diets, digestive issues, the natural hormone shifts of our 30s and 40s can increase nutrient needs and sometimes, even with the best intentions, we simply don’t get what we need from food alone. That’s where strategic supplementation can be such a powerful tool.

I also see a lot of people willing to spend money on supplements and excited to start taking them but then fall out of the habit, and without consistency they’re not going to give you the results you need from them so try building your supplements into a morning routine, setting a reminder on your phone, or keeping them next to your coffee / matcha – this really helps me stay consistent as does my w-wellness supplement organiser its been such a game changer for staying routine with taking mine! 

One final point to add here is that if you’re taking more than a couple of products, be mindful of ingredient crossover. Too much of certain nutrients (like vitamin A, iron, or zinc) can do more harm than good. And if you’re on any medications or have specific health conditions, always check with a qualified nutritionist or doctor to make sure your supplement choices are safe and supportive for your individual needs.

You don’t need the most expensive product, or the trendiest one. You need the one that meets you where you are, in the season you’re in; to me this is the kind of wellness that works! 

The Supplements I Recommend to Lots of Women in Their 40s:

Bare Biology Ready and Rested, 2 month supply, £34.99
Helps regulate hormones, calm the nervous system and reduce stress /  anxiety, calm muscles, and support restful sleep

Bare Biology Beam & Balance, 1 month supply, £19.75
Crucial for bone strength and helps offset bone density loss as oestrogen declines – this pure formulation supports not only promotes healthy bones, teeth, and muscles but immunity too 

Wild Nutrition Perimenopause Complex, 1 month supply, £35
This unique blend of vitamins, minerals and botanicals supports mind, body and mood as your hormones shift.

ARTAH essential omegas  (DHA + EPA), 1 month supply, £32
This is a high-quality marine omega-3 supplement that provides EPA and DHA from sustainably sourced small wild fish. EPA and DHA contribute to the normal function of the heart, while DHA also supports the maintenance of normal brain function and vision and an all-round anti-inflammatory to aid midlife. 

Symprove Probiotic, 1 month supply, £17.20
Each daily shot delivers 10 billion live bacteria proven to survive the stomach and reach the gut alive. Supports digestion, immunity, mood, and hormone balance, key areas of wellbeing for women in their 40s. Easy-to-take liquid formula for simple, consistent gut health support.

Ancient & Brave Creatine, 30 servings, £28
Helps maintain muscle strength, bone density, and cognitive function as oestrogen declines in the 40s. Supports energy production, exercise performance, and healthy aging, making it a powerful ally through perimenopause. This one by Ancient & Brave Ancient as it combines pure creatine monohydrate with magnesium, vitamin D, and taurine.