Supplements and Andropause: What You Need to Know

When navigating the changes associated with andropause, you may consider supplements as part of your wellness routine. While a balanced diet remains the foundation of good health, certain supplements may help support hormonal balance, energy levels, and overall well-being during this stage of life.

Should You Consider Supplements During Andropause?

Supplements can help fill nutritional gaps and support your health, but they should complement—not replace—a healthy lifestyle. Before starting any new supplement, it’s important to consult with a healthcare provider to ensure it’s appropriate for you and doesn’t interfere with any medications you may be taking.

Common Supplements to Support Andropause Symptoms

1. Vitamin D

Vitamin D plays a crucial role in bone health, immune function, and mood regulation.

• Why it matters: Low testosterone levels can contribute to reduced bone density, making vitamin D essential for maintaining bone strength.
• Sources: The body produces vitamin D from sunlight, but in the UK’s autumn and winter months, supplementation is often recommended.
• Typical dosage: 10 micrograms (400 IU) daily, as per NHS guidance, though your provider may recommend a higher dose if your levels are very low.

2. Magnesium

Magnesium supports muscle function, sleep, and energy metabolism.

• Why it matters: Low magnesium levels have been linked to poor sleep, fatigue, and muscle cramps—symptoms often experienced during andropause.
• Sources: Leafy greens, nuts, seeds, and whole grains. Supplements may help if dietary intake is insufficient.
• Tip: Consider magnesium glycinate or citrate for better absorption and fewer digestive issues.

3. Omega-3 Fatty Acids

Omega-3s are known for their anti-inflammatory properties and support for heart and brain health.

• Why it matters: Andropause can increase the risk of cardiovascular changes, and omega-3s help support heart health and reduce joint discomfort.
• Sources: Fatty fish (such as salmon, mackerel, and sardines), flaxseeds, and walnuts. Fish oil supplements are a common choice for those not consuming enough through diet.

4. Zinc

Zinc plays a role in testosterone production and immune support.

• Why it matters: Low zinc levels have been linked to decreased testosterone levels.
• Sources: Shellfish, pumpkin seeds, meat, and legumes.
• Tip: Avoid taking zinc on an empty stomach, as it can cause nausea.

5. B Vitamins

B vitamins, especially B12 and B6, support energy production and mood regulation.

• Why it matters: Fatigue and brain fog are common during andropause, and B vitamins help maintain nerve function and energy levels.
• Sources: Meat, fish, eggs, dairy, and fortified foods. A supplement may be needed if you follow a vegetarian or vegan diet.

6. Ashwagandha (Adaptogen)

Ashwagandha is an adaptogen known for its stress-relieving properties.

• Why it matters: Chronic stress can exacerbate hormonal imbalances. Ashwagandha may help regulate cortisol levels and support a sense of calm.
• Tip: Look for high-quality ashwagandha extracts with standardised withanolide content for effectiveness.

Supplements to Approach with Caution

• Testosterone boosters: Many over-the-counter products claim to increase testosterone, but their efficacy is often unproven, and they may contain harmful ingredients.
• Herbal supplements: While some herbal remedies like ginseng or tribulus terrestris are popular, their effectiveness varies, and they may interact with medications.

Guidelines for Taking Supplements Safely

• Consult your GP: Always check with your GP before starting any new supplement, especially if you have existing medical conditions.
• Stick to recommended dosages: Taking too much of certain vitamins or minerals, such as vitamin D or zinc, can lead to adverse effects.
• Choose reputable brands: Look for third-party testing or certifications to ensure the supplement meets safety and quality standards.

Lifestyle First, Supplements Second

While supplements can be helpful, they work best when paired with a healthy lifestyle. Regular exercise, a balanced diet, and good sleep hygiene provide the foundation for maintaining well-being during andropause.

Small Changes, Big Impact

By choosing supplements that meet your specific needs and supporting them with healthy habits, you can feel more energised and in control during andropause. Remember, personalised advice is key, so don’t hesitate to seek guidance on what works best for you.