Frustrations around losing and maintaining weight loss are common, and many people find that adhering to a healthy diet and regular exercise regimen simply don’t cut it when it comes to sustainable weight changes. For many women, perimenopause can feel like an uphill battle. Along with midlife weight gain, you may also be dealing with common menopause symptoms that affect your physical and mental health. Fortunately, there are options available to help women over 40 manage their weight effectively. This article explores the role of supplements in supporting weight loss for women over 40, integrating expert opinions, research findings, and practical advice to provide a comprehensive guide.
The Supplement Landscape
People spend about $2.1 billion a year on weight loss supplements, according to the National Institutes of Health Office of Dietary Supplements. From liquids and bars to capsules and tablets, weight loss products often feature claims of promoting fat loss, curbing appetite, or boosting metabolism. Dietary supplements primarily consist of vitamins and minerals, designed to complement an individual’s diet or provide nutrients they may be lacking from food intake alone.
It's important to note that supplements aren’t FDA-approved the way medications are, so the quality and safety can vary. The FDA does not review these supplements for safety or efficacy before they hit the market. In terms of quality control, supplements aren’t FDA approved the way medications are, so the quality and safety can vary,” says Dr. Dasgupta.
Can Supplements Help You Lose Weight?
Some supplements can support healthy weight loss, but they’re not a magic fix, says Raj Dasgupta, M.D., a quadruple board-certified internist at Huntington Health Hospital in Pasadena, California. While no specific vitamin or supplement is considered a “treatment” for obesity or overweight, certain ones help support metabolic health. According to Dr. Sabrina Solt, N.D., a specialist of regenerative and anti-aging medicine for over a decade, micronutrients, vitamins, and minerals are essential in metabolic processes like blood sugar regulation, thyroid function, and energy production.
Real, sustainable weight loss comes from consistent lifestyle habits, such as eating balanced meals, staying active, getting enough sleep, and managing stress. Registered dietitians can offer expert advice on nutrition, create personalized meal plans, and provide tips for adopting healthier eating habits that are sustainable. Physicians can provide guidance on physical activity, stress management, and preventive care.
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Key Supplements for Weight Loss
When appropriate, supplements can support your hormones and metabolism, giving your body what it needs to function and feel well during these pivotal years. Here are some of the best menopause supplements to consider:
Protein
Protein is one of the best natural options. It keeps you full, helps protect muscle, and supports your metabolism, making it easier to lose fat and keep it off. “Protein is a heavy hitter,” says Dr. Dasgupta. “It keeps you full, supports your metabolism and helps maintain muscle while losing fat. The best way to get your protein is through nutrient-dense foods, including lean meat and poultry, seafood, legumes, seeds and nuts. But supplements like protein powders, shakes and bars can be useful options if you aren’t getting enough protein through your diet. For weight loss, the National Academy of Sports Medicine recommends consuming a minimum of 0.73 to 1 gram of protein per pound of body weight (about 110 to 150 grams for a 150-pound person).
Soluble Fiber
Soluble fiber absorbs water in the stomach, expanding and slowing digestion, which helps control hunger and maintain stable blood sugar levels. Food sources of soluble fiber include barley, legumes, oat bran, nuts, seeds, and some fruits and vegetables, but fiber supplements are also an effective weight management tool. A 2017 review of clinical trials in The American Journal of Clinical Nutrition found that adults living with obesity and overweight who used soluble fiber supplements for two to 17 weeks experienced, on average, a 0.84 reduction in body mass index (BMI) and weight loss of 5.5 pounds. Honestly, fiber is not your grandma’s supplement anymore. Research shows that making the single change of eating more fiber helps you lose weight, according to The Journal of Nutrition. Fiber is filling and it feeds good bacteria in your digestive tract to support gut health, which is also linked to a healthy weight.
Melatonin
Melatonin is a hormone that regulates the sleep-wake cycle, which directly influences metabolism and hunger, says Dr. Solt. If you’re sleep-deprived, your appetite may increase, potentially leading to weight gain. A 2021 systematic review and meta-analysis in Nutrition concluded that melatonin supplementation can reduce body weight and fat mass in individuals with obesity. However, the authors concluded that more data is needed before melatonin can be officially recommended for weight loss.
Probiotics
Probiotics are beneficial bacteria in the gastrointestinal tract that support gut health. A balanced gut microbiome plays an essential role in metabolism and weight regulation, says Michael Aziz, M.D., a board-certified internist at Lenox Hill Hospital in New York. In fact, poor microbiome health can be a significant contributor to the development of obesity and metabolic disorders like type 2 diabetes, according to a 2022 review in Biomedicine and Pharmacotherapy. A 2024 research review in Obesity Science and Practice found that taking probiotic supplements helped prevent weight gain and support weight loss in individuals with overweight or obesity. A combination of the strains Bifidobacterium and Lactobacillus was most effective. Probiotics provide beneficial bacteria for a healthy gut microbiome, and have been shown to help ease some symptoms of depression and anxiety, according to a review and meta-analysis in the journal Microorganisms. Mood problems during midlife can make it more difficult to maintain the healthy habits that help you lose weight, from making balanced diet choices to sticking to an exercise regimen. Another plus for probiotics: It can help ease GI distress triggered by declining estrogen and progesterone. If you have symptoms of irritable bowel syndrome (IBS) like bloating, probiotic supplements-specifically strains Lactobacillus, Bifidobacterium, and Bacillus-may help alleviate those belly-bothering symptoms.
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Berberine
Berberine is a natural compound found in various plants’ roots, bark, and stems, such as goldenseal and Oregon grape. “This plant compound may help with blood sugar control and insulin sensitivity, which can help reduce fat storage and appetite, especially in people with metabolic issues (like insulin resistance and type 2 diabetes),” says Dr. A 2022 review in Molecules TK found significant decreases in both weight and BMI among individuals supplementing with at least 1 gram of berberine daily for over eight weeks. However, the researchers determined that more high-quality studies are needed to confirm these effects.
Magnesium
Magnesium is an essential mineral for energy production and metabolic processes like blood pressure regulation and blood sugar control. Taking magnesium supplements won’t directly lead to weight loss, but low levels of magnesium may be working against your weight loss goals, says Dr. Dasgupta. That’s because magnesium deficiency is linked to insulin resistance and obesity, according to a 2021 review in Nutrients. Magnesium helps promote the production of melatonin (a hormone needed for sleep), relaxes the body in preparation for sleep, and may even lessen anxiety to quiet the racing thoughts and worries that can keep you up at night. That’s why people who get adequate magnesium also tend to get the sleep they need. Lack of sleep is a common culprit behind weight gain because it can make you slog through the day (so you’re less active) and affect your appetite so you reach for more calorie-dense foods.
Calcium & Vitamin D
Not just good for strong bones, calcium may affect fat cell production, metabolism, and absorption, and the nutrient may slightly bump up your body’s calorie-burning engines. That said, the scientific evidence that these nutrients are sure-thing weight loss helpers is still a bit conflicting-but we do know how important they are for you overall, so they should be top of your list no matter what. Your best bet is to combine vitamin D with calcium. D is one of the best vitamins for menopause because it helps your body absorb calcium, and you can find this nutrient combo in yogurt, dairy and plant-based milk, and canned sardines and salmon. If you don’t get what you need from your diet, ask your clinician if you’d benefit from a supplement.
Omega-3 Fatty Acids
Omega-3 fatty acids are a type of heart-healthy fat found in foods like fish and seafood, flax, chia and walnuts, and some fortified foods. Although research isn’t consistent, there’s evidence that omega-3s may help improve body composition due, in part, to their anti-inflammatory benefits, especially when paired with a reduced-calorie diet. Omega-3s may also provide diabetes support for healthy blood sugar and lipid levels.
Creatine
Creatine is not just a supplement that muscled-up bros at the gym are taking. There may be benefits for women’s physical and mental health, including during the menopausal transition. Creatine is a substance found in meat and fish, but it’s also available as a powdered supplement. Taking creatine daily can support muscle growth and strength plus exercise performance, and it may also promote better mood and brain power, according to a review in the journal Nutrients.
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The Benefits of Lifestyle Changes vs. Supplements
“Supplements can give you a nudge in the right direction, but they’re not a long-term fix,” emphasizes Dr. Dasgupta. Real, sustainable weight loss comes from consistent lifestyle habits, such as eating balanced meals, staying active, getting enough sleep, and managing stress. Registered dietitians can offer expert advice on nutrition, create personalized meal plans, and provide tips for adopting healthier eating habits that are sustainable. Physicians can provide guidance on physical activity, stress management, and preventive care.
Other Weight Loss Options
Prescription Medications
GLP-1 supplements, or products marketed to naturally increase the body’s production of GLP-1 to promote weight loss, don’t work the same way as FDA-approved prescription weight loss medications like Saxenda and Wegovy, notes Dr. Dasgupta. The pharmacological treatment of obesity is a fast-changing landscape, and care providers must strive continuously to stay current. Before 2012, there were few weight loss medications approved by the FDA. In the 2020s, glucagon-like peptide-1 receptor agonists (GLP-1 receptor agonists) exploded in popularity and media attention. Next came a dual receptor agonist, Mounjaro, which is indicated for type 2 diabetes, and Zepbound, which is indicated for obesity.
With a growing selection of weight loss medications available, patients may ask what the strongest or most effective weight loss prescription medication is, and which one is best for them. The answer is complicated, and newer is not always better. Determining whether someone is a candidate for weight loss medications begins with BMI. For each individual case, the doctor and patient should discuss the patient’s current health issues, other medications, and family medical history. The average weight loss varies from 5% to 21%, with some people losing more and some people losing less. Most people regain weight if AOMs are discontinued.
While some weight loss medications are FDA-approved only for adults, some-including semaglutide and liraglutide-are approved for children 12 and older with a BMI >/= 95th percentile. Some weight loss medications have been on the market for many years, and new ones emerge frequently. It can be easy to overlook first-generation AOMs, but these may be appropriate for some patients, especially when cost is a factor.
Specific Medications
- Wegovy: A brand name for semaglutide, a GLP-1 receptor agonist. It was FDA-approved in 2021. It is administered as an injection and approved for use in adults and children aged 12 years or more with obesity (BMI ≥30 for adults, BMI ≥ 95th percentile for age and sex for children) or some adults with excess weight (BMI ≥27) who also have weight-related medical problems. The dose must be increased gradually over 16 to 20 weeks to arrive at the 2.4 mg dosage. This progression can help to alleviate side effects, which include gastrointestinal symptoms, headache, dizziness, and fatigue. It is intended to be used indefinitely, in combination with a healthy diet and exercise.
- Zepbound: Approved to treat obesity in adults with a BMI of 30 or greater. It is both a GLP-1 and a GIP receptor agonist. Like semaglutide, it works by reducing appetite and is meant to be used in combination with diet and exercise to lose weight.
- Liraglutide: A daily injectable medication that acts on hormones that send signals from the gut to the brain to make the patient feel full quicker and decrease hunger signals. Doses start at 0.6 mg to 3 mg a day. Some patients may lose 5-10% of body weight, especially with the higher dose of liraglutide. Liraglutide is also approved for Type 2 Diabetes, under the brand name Victoza. Side effects include nausea, diarrhea, constipation, vomiting, headache, decreased appetite, dyspepsia, fatigue, dizziness, abdominal pain, increased lipase, and renal insufficiency.
- Phentermine: The oldest and most widely used weight loss medication. It was originally used as a short-term medication to jump-start weight loss, but now newer medical guidelines have added it to long-term therapy. Side effects include headache, overstimulation, high blood pressure, insomnia, rapid or irregular heart rate, and tremor.
- Topiramate: Can be combined with phentermine to decrease appetite and cravings. Adults with migraines and obesity are good candidates for this weight-loss medication. Some patients may lose an average of 5-10% of body weight. Daily doses with four strengths start at 3.75 mg/23 mg to 15 mg/92 mg. Side effects include abnormal sensations, dizziness, altered taste, insomnia, constipation, and dry mouth.
- Naltrexone-bupropion: Combines an opioid receptor antagonist with an antidepressant to affect the pleasure-reward areas of the brain and thereby decrease cravings and appetite. Start with a daily dose of one 8/90 mg tablet and gradually increase to four tablets a day. The most common side effects include nausea, constipation, headache, vomiting, dizziness, insomnia, dry mouth, and diarrhea.
- Orlistat: A lipase inhibitor that comes in a capsule. Undigested fat is then passed through the body. Some patients may lose about 5% of their body weight. An over-the-counter formulation is available at 60 mg capsules with each fat-containing meal.
- Setmelanotide: A melanocortin-4 receptor agonist indicated for chronic weight management in adult and pediatric patients six years and older, with obesity due to certain rare genetic disorders.
- Plenity: A medical device rather than a medication, Plenity was FDA-cleared in 2019 for people with a BMI of 25 to 40. It consists of a capsule that releases a biodegradable, super-absorbent hydrogel into the stomach. The gel helps to increase satiety, enabling the person to eat less.
Pharmaceutical Developments
With fervent consumer demand for weight loss medications, combined with rising obesity rates, more medications are bound for the market in the coming years. Pharmaceutical platform Ozmosi predicts one to two GLP-1 launches annually starting in 2026 specifically for obesity. Lilly is developing at least two new options. The first, orforglipron, is an oral GLP-1 inhibitor that completed a Phase 3 clinical trial in early 2025. It could provide a welcome alternative for people who do not want injections. The other, retatrutide, targets GLP-1, GIP, and glucagon. At this writing, it is in Phase 3 clinical trials. Amgen is developing MariTide, a monoclonal antibody designed to increase GLP-1 receptor activity while reducing GIP receptor activity. Researchers continue to study hormones that play a role in appetite for other ways to target obesity with medication. Those of interest include not only GLP-1, but also peptide tyrosine-tyrosine (PYY) and cholecystokinin (CCK).
Considerations for AOMs
FDA-approved anti-obesity medications (AOMs) are safe, evidence-based therapies that target specific physiology to improve the disease and are most effective when used as part of a comprehensive treatment plan. In addition to impressive weight loss, studies show improvements in cardiovascular risk factors and metabolic markers. Some medications are administered orally, and others are given as subcutaneous injections.
All weight loss medications work best in the context of a healthy eating plan and exercise. Some weight management medications are designed for short-term use and others for long-term use. Those approved by the FDA for long-term use include orlistat (Xenical, Alli), phentermine-topiramate (Qsymia), naltrexone-bupropion (Contrave), liraglutide (Saxenda), semaglutide (Wegovy, Ozempic), and tirzepatide (Zepbound, Mounjaro). GLP-1s are not meant to be stopped and restarted at will. The dosing for some of these includes a long ramp-up period-up to five months-to reach full dosage.
After weight reduction, the body metabolically adapts, often causing an increase in hunger hormones and a decrease in satiety hormones and resting metabolic rate, all of which can contribute to weight regain. The only over-the-counter medicine for weight loss currently approved by the FDA is Alli (orlistat). Other over-the-counter products are considered supplements. With prescription medications, a healthcare professional can weigh all factors affecting the patient’s lifestyle and BMI and monitor progress and side effects.
Older AOMs also have indications based on BMI and may be contraindicated for use with certain other medications. Some online healthcare providers claim to sell Ozempic, Wegovy, or Zepbound at reduced prices. However, the FDA warns against buying medications from any source other than a state-licensed pharmacy. In April 2025, they banned the sale of “counterfeit” semaglutide and tirzepatide. These medications are not made or packaged by the original manufacturers. Instead, they are compounded medications and are not FDA-approved.
Metabolism Boosters and Vitamins
Incorporating metabolism and weight loss supplements into your lifestyle can be a smart way to support long-term health and fitness. High-quality fast metabolism pills are typically formulated with natural ingredients like green tea extract, caffeine, L-carnitine, capsaicin (from chili peppers), and CLA (conjugated linoleic acid). Caffeine not only boosts alertness but also stimulates thermogenesis, helping your body burn more calories throughout the day. These compounds are known to increase thermogenesis (your body’s calorie-burning process), reduce appetite, and enhance fat oxidation. When paired with regular exercise and a balanced diet, they can help accelerate your progress toward your weight loss goals.
In addition to herbal ingredients, many people benefit from taking vitamins for metabolism-essential nutrients that support thyroid health, hormone balance, and energy production. B vitamins, particularly B12 and B6, are critical players in converting food into usable energy and maintaining healthy metabolic function. Vitamin D supports immune health and metabolic function, especially in individuals with low levels due to limited sun exposure. Magnesium plays a key role in energy production and metabolic efficiency, making it a valuable addition to any supplement regimen. Effective weight management often requires a multi-faceted approach, and supplements can be a helpful part of that strategy.
The Role of Hormones in Midlife Weight Gain
Think of perimenopause as a perfect storm for weight gain. Hormonal shifts, lifestyle changes, and midlife stresses all come together to create a scale-spiking environment. Here are the many factors that can contribute:
- Hormonal Changes: A decline in estrogen during perimenopause doesn’t just trigger symptoms like hot flashes or mood swings-estrogen also plays a role in maintaining a steady weight. It’s important for a healthy metabolism because estrogen helps regulate how much you eat and the calories your body burns, which keeps weight (relatively) consistent. When estrogen declines, however, how the body uses calories changes, potentially leading you to eat more, which in turn causes your blood sugar to rise and make more fat. As a result, you may end up consuming more calories than your body is burning. Hence, the weight gain.
- Natural Aging: Women lose 3-5% of muscle mass in each decade starting at age 30. That’s a huge problem for weight management since muscle is metabolically active, meaning it burns calories even at rest. Losing muscle not only slows metabolism, it also makes you feel weaker, so you may cut back on everyday activities and calorie-burning exercise.
- Less Physical Activity: At this stage, you may notice that you're settling into a more sedentary lifestyle, sitting to commute, at your desk to work, and on the couch to relax at night. If you continue to eat the same as you did when you were more active, weight gain is pretty much guaranteed.
- Diet Shifts: You may see a shift in eating habits during perimenopause, some of which are related to hormonal changes and some that aren't. Stress can naturally creep up during midlife (there's a lot on your plate!), and so can accompanying stress eating. Sometimes dining alongside insatiable growing teens in the household, combined with a metabolism that is changing can collide to mean you're fueling up more than your body needs, leading you to accumulate more fat.
- Lack of Sleep: Stress plays a role here too-mounting life stresses can weigh on our emotional and psychological wellbeing, keeping you up at night as your mind loops through anxious thoughts. Both stress and lack of sleep can have an impact on your hunger and satiety hormones, making you more likely to choose less healthy food options that are typically higher in calories. And when you're already worn out and exhausted, finding time to exercise can feel like even more of a challenge.
Managing Menopausal Symptoms
For many women, perimenopause can feel like an uphill battle. Along with midlife weight gain, you may also be dealing with common menopause symptoms that affect your physical and mental health, including:
- Irregular periods
- Hot flashes and night sweats
- Insomnia and other sleep problems
- Mood changes, irritability, and rage
- Vaginal dryness
- Decreased libido
- Brain fog
The best way to manage these symptoms is to work with a healthcare professional, like a Midi clinician, who can design a plan tailored specifically to you, which might include lifestyle support for diet, exercise and healthy sleep, botanicals and supplements, non-hormonal medications, and hormonal medications including hormone replacement therapy (HRT). Addressing menopausal symptoms and weight gain with a holistic approach can be the best way to find relief and achieve lasting weight loss results.
A Word of Caution
When you want to drop some weight, it's tempting to look for help anywhere you can. If your thoughts turn to supplements or herbal remedies, keep in mind that research gives many of them mixed reviews. In some cases, there isn't a lot of science to back up the claims, and some have health risks. Talk with your doctor first before you try any. Also, you should know that the FDA has cracked down on some weight loss supplements that had prescription drugs in them that weren't noted on the label. You can't always tell what you're getting.
Supplements are not regulated by the FDA in the same way that food and drugs are. The FDA does not review these supplements for safety or efficacy before they hit the market. A product isn't safe simply because it's natural. Supplements can have strong effects. Ephedra (ma-huang) is an herb once used for weight loss. Some weight-loss supplements have been found to have ingredients that aren't listed on the label, such as prescription medicines.