Magnesium, Zinc and the Supplement Aisle: What's Actually Worth Knowing

Search for perimenopause online and it won't be long before you're shown a supplement. Magnesium for sleep. Zinc for immunity. Something with a glossy label promising balance. It's no wonder so many women end up with a cupboard full of bottles and no real idea whether any of them are doing anything.

This isn't a case for or against supplements. It's a guide to asking better questions before you spend your money.

Food first, then fill the gaps

For most nutrients, food is the best place to start. A varied diet with plenty of vegetables, wholegrains, beans and pulses, nuts, seeds and good sources of protein covers a lot of ground. Supplements are there to add to the way you eat, not replace it.

Magnesium

Magnesium is involved in hundreds of processes in the body, including muscle and nerve function. It's often talked about in relation to sleep and relaxation, and some women find it helpful, although the research is still developing. Good food sources include leafy greens, nuts, seeds, beans and wholegrains.

Zinc and vitamin C

As the weather turns colder, zinc and vitamin C get a lot of attention for immune support, and both play a role in how the immune system works. Many people get enough from food: meat, shellfish, dairy, seeds and pulses for zinc, and fruit and vegetables for vitamin C.

Vitamin D

In the UK, the NHS advises everyone to consider a daily vitamin D supplement during autumn and winter, because we get very little from sunlight between October and March. It's one of the simplest, best-supported steps you can take at this time of year.

Questions worth asking before you buy

• Is there a food-first way to get more of this?
• What does the evidence actually say, and was it in women like me?
• Could this interact with any medication I take? A pharmacist can check this quickly.
• Am I buying this for a specific reason, or because I saw it on my feed?

The bigger picture

Nutrition in perimenopause isn't about one magic nutrient. It's about how what you eat fits with your sleep, energy, stress and movement. The free Wellness Assessment looks at all of those together, so you can see where to focus rather than guessing.

Download the NOW For Women app on Google Play to get started. Naomi is available on iPhone and Android.

Always check with your GP or pharmacist before starting a new supplement, especially if you take other medication.

Published 3 November 2026