What are the best supplements for fat loss at menopause?

The changes that menopause brings to a woman's life can make managing weight more challenging. Though it is a natural stage of life, women in their 40s and 50s tend to notice weight gain, particularly around the tummy (1). Hormonal changes, decreased muscle, and a slower metabolism all contribute to this (1). In addition to altering body shape, these changes raise the chance of developing conditions such as osteoporosis, insulin resistance and cardiovascular disease (1).

Why is fat loss harder at menopause?

 At menopause, women have a decline in muscle mass, which is a determinant of how much fat your body burns during exercise (2). Having less muscle is associated with a lower fat-burning capacity, contributing to a slower metabolism, which is a key reason why women find it more difficult to lose fat during menopause (2). Focusing on resistance and strength exercises to preserve and build muscle mass will help with fat loss, alongside a healthy, balanced diet plentiful in protein (2).

Supplements with evidence that may support fat loss at menopause

Whilst no supplement should replace a healthy diet and regular exercise, scientific studies prove certain supplements can support metabolism, help manage cravings and preserve muscle, all of which contribute to a healthy fat loss.

Below, we will explore supplements that may support fat loss at menopause, whilst separating the social media hyped claims from the evidence-based options.

Protein powder

Protein powders can help to maintain muscle mass, which is important when it comes to fat loss (6,7). Without enough protein, the body may break down muscle instead of fat for energy, which slows down the body's metabolism, working against weight loss goals (6). Using protein powder ensures that daily protein requirements are met easily. Protein powder can be incorporated into a healthy lifestyle through smoothies, yoghurt bowls, or diluted into water.

Most people in the UK meet their daily protein requirements, so whilst protein powders can be helpful, they are best used when struggling to meet protein needs through whole foods first (21).

Vitamin D

A deficiency in vitamin D is associated with higher body fat, although this does not mean that vitamin D deficiency causes fat gain (15). One role of Vitamin D in the body is that it supports the body systems that govern the body's metabolism, such as enhancing muscle and bone function and reducing inflammation (8).

Adults are recommended to take 10 micrograms (400 IU) of vitamin D daily between October to late March (16). However, some people are advised to take this supplement all year round if they have darker skin, or are lacking sunlight due to working from home (16).

Omega-3 fatty acids

Omega-3 supports metabolism, reducing inflammation in the body, as well as regulating fat distribution (9). This is important at menopause when hormonal changes increase the chances of weight gain, specifically around the tummy (1).

Omega-3 is found in oily fish (mackerel, salmon, sardines) as well as flaxseed, chia seeds and walnuts, which can be topped on yoghurt bowls or sprinkled onto a salad (17). Aim to eat oily fish at least once per week, as it provides the most effective form of omega-3 for the body, whereas plant-based sources should be consumed daily (17). However, if you don't eat these foods regularly then an omega-3 supplement is beneficial (17).

Magnesium

Magnesium during menopause is key for supporting sleep and stress regulation, which in turn reduces cravings and supports weight control (10).

Sources of magnesium include seeds, nuts, leafy green vegetables such as spinach and kale, as well as legumes and whole grains (18). It is recommended for women to have 270mg a day. If you aren't getting enough magnesium from your diet, a supplement may be beneficial (18).

Green tea extract

Green tea has been suggested to support metabolism, which is important during menopause due to the metabolism naturally slowing down (11). Green tea extract has active compounds (EGCG), which can slightly increase calorie burning, boosting metabolism around 3-4% (19). Whilst this is beneficial, it is not a solution for weight loss alone and works best alongside balanced nutrition and regular exercise (19). It can be incorporated into a healthy lifestyle through herbal teas or supplements (19).

It's important to note that whilst these nutrients may have links to fat loss, simply increasing intake through diet or supplementing these nutrients cannot promise fat loss. A healthy, balanced diet with regular movement and exercise is always essential for fat loss. Always speak to your healthcare professional for guidance first to ensure it is safe and appropriate for you to take a supplement. 

Supplements that are overhyped for fat loss at menopause

Apple cider vinegar gummies

Social media claims that this supplement suppresses your appetite and therefore boosts fat loss. However, scientific studies show minimal results, and the effects are no different from simple dietary changes (3). Therefore, they are not effective for sustainable fat loss during menopause.

Collagen powders

Although collagen supports joint health and skin, there are no direct fat loss effects (22). This supplement should be used to support joints for mobility, rather than direct fat loss (4).

Fat burning pills

It is claimed through social media that fat burners ‘melt belly fat’, however, this is not supported by evidence (5). It often contains caffeine and stimulants with no health benefits, which can disrupt sleep, affect heart health and heighten anxiety levels which are already a concern during menopause (5). In fact, this could worsen these symptoms, for example:

•  Sleep disruptions: Hormonal changes in menopause, such as the drop in oestrogen and progesterone levels, cause hot flushes and poorer sleep. Stimulants would only make this worse (20).

• Heart health: During menopause the risk of cardiovascular disease is naturally increased because the drop in oestrogen makes the heart and blood vessels lose their natural protection (20). Stimulants increase blood pressure and heart rate and should be limited.

• Anxiety levels: Due to hormone levels fluctuating during menopause, it can increase irritability and stress (20). Stimulants can intensify these feelings, which make emotional symptoms more difficult to manage.

What does sustainable fat loss at menopause require?

Supplements should be used to support fat loss at menopause, not to directly lose fat. To sustainably lose fat, it is essential to have a balanced diet rich in protein and fibre, as well as doing resistance exercises to preserve muscle mass.

It is also important to get a good night's sleep and keep stress management under control. These factors are the foundations of sustainable fat loss during menopause, with supplements potentially working alongside to support the body's systems (13).

How to choose a supplement wisely

•  Ensure you are buying supplements from reputable retailers, for example high street chains such as Boots, Holland and Barrett or direct from reputable suppliers like Better You or Vitabiotics (14).

• Check the labels of products, making sure they include the dosage, ingredients list and the name and address of the manufacturer (14).

• Avoid red flags in the market where products claim to be “instant miracles” (14).

• Always look for evidence-based supplements – can you find any research papers to prove any suggested claims?

• Always speak to your healthcare professional for guidance first to ensure it is safe and appropriate for you to take a supplement. Supplements can cause harm if used inappropriately (14).

Conclusion

Menopause is a natural stage of life, and despite making fat loss more challenging, it is the perfect opportunity to take care of your health.  A combination of factors, such as a nutritious diet high in protein and fibre, regular resistance training, good quality sleep, and stress management are what will make fat loss sustainable.

Although protein powder, vitamin D, omega-3s, magnesium, and green tea extract supplements offer additional support, they should not replace healthy lifestyle habits. Choosing safe, reputable products alongside seeking professional guidance will ensure you can navigate menopause with confidence and maintain long-term wellbeing.

This blog is written by Ella Hugo - an oxford Brookes university student, currently undertaking a BSc in nutrition and wishes to complete a masters in dietetics.

Lutrition is founded by Registered Nutritionist Lucy Jones, who provides 1-1 support for those going through perimenopause and menopause who want to lose their stubborn unwanted fat for good, so they can fit comfortably and confidently into their clothes. Consultations are available virtually and in person across Brackley, Towcester, Northampton, Milton Keynes, Bicester and Banbury.

References

1. Davis, S. R. et al. (2012) ‘Understanding weight gain at menopause’, Climacteric, 15(5), pp. 419–429. doi: 10.3109/13697137.2012.707385.

2. Abildgaard, J., Pedersen, A.T., Green, C.J., Harder-Lauridsen, N.M., Solomon, T.P., Thomsen, C., Juul, A., Pedersen, M., Pedersen, J.T., Mortensen, O.H., Pilegaard, H., Pedersen, B.K. and Lindegaard, B. (2013). Menopause is associated with decreased whole body fat oxidation during exercise. American Journal of Physiology-Endocrinology and Metabolism, 304(11), pp.E1227–E1236. doi:https://doi.org/10.1152/ajpendo.00492.2012.

3. School of Health Sciences, Valdosta State University, Valdosta, GA, USA (2021). Acetic Acid Supplementation: Effect on Resting and Exercise Energy Expenditure and Substrate Utilization. International Journal of Exercise Science, 14(2). doi:https://doi.org/10.70252/gung6262.

4. Martini, N. (2019c). Potion or Poison? Collagen supplements. Journal of Primary Health Care, 11(4), p.385. doi:https://doi.org/10.1071/hc15947.

5. Singh, A., Diet Pills & Supplements: A Health Review. TECH TONICS, p.28.

6. Leidy, H.J., Clifton, P.M., Astrup, A., Wycherley, T.P., Westerterp-Plantenga, M.S., Luscombe-Marsh, N.D., Woods, S.C. and Mattes, R.D., 2015. The role of protein in weight loss and maintenance. The American journal of clinical nutrition, 101(6), pp.1320S-1329S.

7. Frestedt, J.L., Zenk, J.L., Kuskowski, M.A., Ward, L.S. and Bastian, E.D., 2008. A whey-protein supplement increases fat loss and spares lean muscle in obese subjects: a randomized human clinical study. Nutrition & metabolism, 5(1), p.8.

8. Mei, Z., Hu, H., Zou, Y. and Li, D., 2023. The role of vitamin D in menopausal women’s health. Frontiers in physiology, 14, p.1211896.

9. Saldeen, P. and Saldeen, T., 2004. Women and omega-3 Fatty acids. Obstetrical & gynecological survey, 59(10), pp.722-730.

10. Porri, D., Biesalski, H.K., Limitone, A., Bertuzzo, L. and Cena, H., 2021. Effect of magnesium supplementation on women's health and well-being. NFS journal, 23, pp.30-36.

11. Maki, K.C., Reeves, M.S., Farmer, M., Yasunaga, K., Matsuo, N., Katsuragi, Y., Komikado, M., Tokimitsu, I., Wilder, D., Jones, F. and Blumberg, J.B., 2009. Green tea catechin consumption enhances exercise-induced abdominal fat loss in overweight and obese adults. The Journal of nutrition, 139(2), pp.264-270.

12. Diepvens, K., Kovacs, E.M., Nijs, I.M., Vogels, N. and Westerterp-Plantenga, M.S., 2005. Effect of green tea on resting energy expenditure and substrate oxidation during weight loss in overweight females. British Journal of Nutrition, 94(6), pp.1026-1034.

13. Singh, A.K., Long Term Changes for Lasting Success.

14. BDA (n.d.). Supplements. [online] www.bda.uk.com. Available at: https://www.bda.uk.com/resource/supplements.html.

15. Doğan, Y., Kara, M., Culha, M.A., Özçakar, L. and Kaymak, B. (2022). The relationship between vitamin D deficiency, body composition, and physical/cognitive functions. Archives of Osteoporosis, 17(1). doi:https://doi.org/10.1007/s11657-022-01109-6.

16. GOV.UK (2014). Vitamin D deficiency: migrant health guide. [online] GOV.UK. Available at: https://www.gov.uk/guidance/vitamin-d-deficiency-migrant-health-guide.

17. British Dietetic Association (BDA) (2017). Omega-3. [online] www.bda.uk.com. Available at: https://www.bda.uk.com/resource/omega-3.html.

18. NHS (2020c). Vitamins and Minerals. [online] NHS. Available at: https://www.nhs.uk/conditions/vitamins-and-minerals/others/.

19. Barrett, H. & (2022). Does Green Tea Help You Lose Weight? | Holland & Barrett. [online] www.hollandandbarrett.com. Available at: https://www.hollandandbarrett.com/the-health-hub/weight-management/weight-loss/can-you-drink-green-tea-for-weight-loss/.

20. Talaulikar, V. (2022). Menopause transition: Physiology and Symptoms. Best Practice & Research Clinical Obstetrics & Gynaecology, [online] 81, pp.3–7. doi:https://doi.org/10.1016/j.bpobgyn.2022.03.003.

21. Home, H.H. (2024). Complete guide to protein powder: dose, benefits and types. [online] Hollandandbarrett.com. Available at: https://www.hollandandbarrett.com/the-health-hub/sports-nutrition/protein/how-to-use-protein-powder/.

22. H&B editorial team (2024). The benefits of collagen for your skin | Holland & Barrett. [online] www.hollandandbarrett.com. Available at: https://www.hollandandbarrett.com/the-health-hub/vitamins-and-supplements/supplements/skin-benefits-of-collagen/.